{"id":17865,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=17865"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"climbing-tips","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/climbing-tips\/","title":{"rendered":"CLIMBING TIPS"},"content":{"rendered":"<p><span data-contrast=\"none\">Whether we climb because we enjoy it or simply to get to the top of the descent, as cyclists we all need to get to the top that little bit faster. Here are my tips for doing just that\u2026<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Pacing \u2013\u202f<\/span><\/b><span data-contrast=\"none\">With any climb, no matter how long or short pacing really is key. Take your time early on, settle into the climb and see how it feels. Remember, you can always speed up at the end if you feel good whereas if you go too hard too soon all that lies ahead is pain and suffering\u2026<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Fuelling<\/span><\/b><span data-contrast=\"none\"> \u2013 For longer climbs or big races\/rides with multiple long ascents it\u2019s important to give your fuelling strategy some thought, let\u2019s face it, nobody wants to be trying to eat a bake bar when their body is \u201cin the red\u201d up a climb, so know what\u2019s ahead of you in the ride and take that bar\/gel\/chew with time to spare before you start climbing. If the climb is particularly long then sipping <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/beta-fuel\/beta-fuel-80\">Beta Fuel<\/a> throughout will ensure you\u2019re fuelled but also able to maintain focus on the ascent. The last big climb of the day is always where I break out the not so secret weapon, <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/beta-fuel\/beta-fuel-nootropics-pack\">Beta Fuel Nootropics<\/a>, a gel with 40g of carbs and a blend of caffeine and cognizin to help keep the legs turning and get you over that Col (Try these, they\u2019re a genuine boost mid-ride).<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Cadence \u2013\u202f<\/span><\/b><span data-contrast=\"none\">Over the last ten years or so attitudes to gearing have changed a great deal. Where a standard chainset and 23t cassette were once a badge of honour amongst the cycling fraternity, people have learnt that a compact paired with a 32t cassette gives a comfortable cadence that is not only more efficient but also more sustainable and kinder to your knees. Aim to climb in the 80-90rpm range on the longer climbs.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Position \u2013\u202f<\/span><\/b><span data-contrast=\"none\">For a short\/steep hill climb event there is no doubt that climbing out of the saddle and using every muscle available gets you to the top fastest but for longer climbs a seated climbing style is the more efficient option. Often when climbing the speeds are lower and the aerodynamic drag of bike and rider becomes less of an issue, so take the opportunity to put your hands on the tops, adopt a more upright position and enjoy the improved breathing this affords. Your legs will thank you for the extra oxygen flying around your muscles\u2026<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Climb \u2013\u202f<\/span><\/b><span data-contrast=\"none\">Climb as often as you can and vary the types of climbs you ride. Look at your local training loop to see if you can add some extra hills to the route. Use Strava to monitor your performance and see how your times are progressing up your favourite bergs.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Weight \u2013\u202f<\/span><\/b><span data-contrast=\"none\">Weight is the climbers nemesis and shedding excess weight from bike and body can bring massive performance gains over both long and short climbs. Wheels and tyres are the best place to drop the pounds from your bike and we all know what the professional riders look like. They\u2019re that thin for a reason\u2026<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"none\">Love it \u2013\u202f<\/span><\/b><span data-contrast=\"none\">Learn to enjoy the sensations as you climb and embrace the feeling of achievement when you get to the top in your fastest ever time.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:240,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p>Written by: Dan Evans (2017 British Hill Climb Champion)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As cyclists we all need to get to the top that little bit faster. Here are some tips for doing just that\u2026\u00a0<\/p>\n","protected":false},"author":2,"featured_media":17867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398],"tags":[],"class_list":["post-17865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/05\/MicrosoftTeams-image-2.jpg","duration_type":"time","duration_time":"3 mins"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>CLIMBING TIPS -<\/title>\n<meta name=\"description\" content=\"As cyclists we all need to get to the top that little bit faster. 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