It’s easy to get pumped up for a steep climb and hit the bottom so hard that you run out of energy before you run out of climb. “This is especially true when the adrenaline is pumping at exciting events, like the Red Bull Hill Bay Climb,” Muegge says. Pro racers use metrics such as VAM (a measure of your vertical ascent in metreper hour) and wattage to metre their efforts. In the absence of such data, Muegge says she used the race heats to work out the perfect pacing and gearing strategy for the final so she had ”enough gas in the tank to deliver a final kick to seal the victory.”
If you can’t pedal at a reasonable cadence, it is much harder to balance on a steep climb. Modern compact cranksets, combined with wide range cassettes, allow for a climbing gear that should let you stay seated on most climbs and not waste energy. Exercise physiologist Sean Burke says, “In the long run it is better to stay seated, but sometimes you just need to get out of the saddle and smash on the pedals to keep your momentum up.” But if you’re standing for the whole climb, even in your easiest gear, it’s time to consider changing your gearing.
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“When you line up for a race that has an average grade of 15 per cent you know you are in for a round of hurt,” Muegge says. The more you do rides that acclimate you to being uncomfortable, the more you’ll be able to tolerate it. You can also get gearing, shifting, and pacing tips from more experienced riders. If you can find a group of riders who can push you on the climbs, you’ll grow stronger without having to motivate yourself to really push your body to the limits. Muegge says despite her race only lasting two minutes, she “left every bit of energy” on the course. Along with her own motivation, she says the huge crowd’s energy “absolutely translated to extra power in my pedal strokes.”
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