Hill Climb/KOM Cycling Training: Anaerobic vs Aerobic Power, Course Gradients, Pacing, Training Plan

In order to find success in hill climbs, we need both aerobic and anaerobic power. The training needs will differ athlete to athlete, but also based on what the COURSE demands (a 3m Hill Climb or KOM should be ridden differently than a 10 minute Hill Climb or KOM).
I'll make a blog post on this more specifically soon! Check out the others here: www.evoq.bike/blog
I hope this video helps parse this out. Shill: If you do need help, I'd recommend you look at the VO2Max link below, and the Over Unders. For anaerobic training, check out the free blog; the workouts are listed there.
00:00 Intro
00:55 Four Biggest Physiological Determinants of Your Success
01:20 Aerobic vs Anaerobic Power
01:34 Anaerobic Power
01:50 Muscular Strength
02:27 Functional Threshold Power
02:59 Should I Train Aerobic or Anaerobic Power for Hill Climbs?
03:24 Three Different Types of Durations
04:49 Watts per KG! Not ALWAYS
05:40 Pacing
05:54 Oxygen Deficit for PACING, shout out to Tom Bell
08:00 Season Planning
11:34 WE NEED YOU to subscribe to get even more World Tour athletes and Olympians!
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[@ktmcourtney]

Great advice & information 👍🏻

[@EVOQBIKE]

Glad it was helpful big dog!!

[@Phil-dx8rw]

Thanks for making this, my main event is a hill climb, a longer one here in the NE

[@EVOQBIKE]

good luck Phil!

[@philadams9254]

It's all about timing. In the UK, the hill climbs start from April/May now so it depends on when you want to peak.

[@EVOQBIKE]

and what you train ;-)

[@MrHardcoreBS]

I notice in races after 2h of racing start fell cramps in my legs,I was avoid to train with low cadence muscular strenght and power,and that is what i need to put inside my traning routine, on flat and hills as well.

[@EVOQBIKE]

give that a try, and make sure some of the training is as intense as the races. If it isn't, you might just be struggling from muscular fatigue

[@markmark2469]

I have a short 10K time trial coming up where the first mile is flat followed by 2.1 miles of climbing (3% grade) and then the turn around so the reverse going back. (2.1 miles descent followed by 1 mile on the flats). I feel like I need to start off hard on the flat section to stay in contention until the climb. I feel I can do well on the climb being lightweight and all. I am worried about losing the TT on the flat section where I don't have an advantage due to weight. Any thoughts on how to approach this. Much appreciate your insight. Thanks.

[@EVOQBIKE]

you're spot on in putting some extra effort into the climb, altho 3% is a very shallow climb...aero and watts matter the most. AND, high speed after the turn around. check out this video that should help you a bit more: czcams.com/video/g4dL5dLOekU/video.html
just don't go so hard into the turn around that you're pedaling below threshold on the slight downhill portion

[@markmark2469]

@@EVOQBIKE Thanks! I agree. I want to be able to quickly get up to speed after the turn around and take full advantage of the decent. I did a similar descent in my neighborhood the other day (maybe a bit shallower even) with a tailwind and maxed out at 43 mph so I feel pretty confident. Thanks for the video link as well. Great channel!

[@EVOQBIKE]

awesome! let us know how it turns out! 🚀🚀🚀

[@markmark2469]

@@EVOQBIKE Thanks. Will do. Keep up the good work with your channel!

[@markmark2469]

@@EVOQBIKE Thanks. Well, Good and bad results. Took my road bike for the TT as my TT bike just isn't up to snuff yet and with the climb, I thought the road bike (15.8 lbs,) might make sense. Well, I did great on the climb and had one of the top times recorded on the Strava segment at the turnaround. On the 2nd half (in the descent) I got crushed pretty bad, however. Ended up 14th out of maybe 40 riders in my age group. Those 60-year-old cyclist are pretty good! Was curious, as a lighter rider and pretty good climber, how much speed percentage do I lose on a descent by being lighter? If the TT was just a climb up to the turnaround, I probably would have made the podium. :) Any thoughts - thanks!