The most common mistake on a climb is staying in a hard gear and forcing the pedals at a low cadence. It may feel fast for a few minutes, but it quickly overloads the muscles, stresses the knees and empties your legs.
What is cadence?
Cadence is the number of complete pedal revolutions per minute. Turning a hard gear at 50–60 RPM places much of the work on the muscles. A sustainable climbing range around 75–85 RPM shifts more of the demand toward the cardiovascular system and usually feels smoother.
Shift before the slope gets steep
Look ahead and change to an easier gear before the road forces you to grind. Shift while you can still keep the chain moving smoothly and reduce pedal pressure for the change. Aim for a circular, continuous stroke rather than either spinning without control or pushing against a heavy resistance.
Stay seated or stand?
Standing can help on a short, sharp ramp and gives your seated muscles a brief change. It also uses more muscle and oxygen. On a long mountain section, remain seated for most of the climb, relax your hands and breathe deeply and rhythmically.
Fuel the effort
Energy use depends on body weight, bike weight, gradient and speed. On demanding rides, eat small portions regularly rather than waiting until you feel empty. A useful starting point is 30–40 grams of carbohydrate every 45–60 minutes, adjusted to your body and training.
