7 must-learn climbing tips for mountaineering

Climbing is a challenging part of cycling for many cyclists, especially for those who are not good at climbing, which may be frustrating or unsettling. Common difficulties include feeling leg fatigue build up quickly when climbing hills, shortness of breath that can’t be sustained, and being unable to select the right gear to maintain momentum. If you've ever been constantly slowed down on a hill or had to push your bike because it was too much effort, this article may help you solve this problem. For more detailed cycling training methods, please refer to the previous article < 4 Steps to Understand the "Periodic Training Method" >.

Table of contents

1. Speed ​​and gear strategy

2. Adjust your body position to handle the slope

3. Techniques for controlling breathing and rhythm

4. How to improve pedaling efficiency

5. Avoid mistakes that consume physical energy

6. Create a Progressive Hill Training Plan

7. Training tips to make climbing more fun

8. How Bryton watches help you climb hills

1. Speed ​​and gear usage strategy

When climbing a hill, you should select the appropriate gear and maintain a stable speed . It is recommended to maintain the speed between 70 and 90 revolutions per minute, which can effectively reduce leg fatigue. If the speed is too low, the muscle burden will increase; if it is too high, the cardiopulmonary pressure will increase. Through frequent practice, you will find the gear and speed combination that suits you.

2. Adjust your body position to handle the slope

Different slopes require different body positions:

• Gentle slope : Maintain a seated position and lean your upper body slightly forward to reduce wind resistance and stabilize your center of gravity.

• Medium slope : Move your hips slightly back to focus your strength on your thighs and hips to improve pedaling efficiency.

• Steep slope : Change to standing position when appropriate to make full use of your body weight to increase momentum, but be careful to conserve energy and avoid standing for long periods of time.

3. Techniques for controlling breathing and rhythm

Steady breathing and rhythm are the keys to successful climbing. Using deep breathing techniques, expanding the abdomen when inhaling and completely relaxing when exhaling, can help improve oxygen supply. Try to avoid starting out too fast; keeping a consistent pace will make long climbs easier for you.

4. How to improve pedaling efficiency

• When pedaling, be sure to use the strength of the entire sole of your foot and avoid relying only on the forefoot.

• Make sure the pedals rotate smoothly and in a rounded motion to avoid applying force only when pedaling downward.

• Try to simulate circular motion to apply force from every angle and improve efficiency.

5. Avoid incorrect movements that cause physical exertion

• Snake : Keep the vehicle in a straight line when climbing a hill and avoid excessive swinging of the vehicle, which will increase unnecessary distance and physical exertion.

• Excessive standing : Although standing can increase instantaneous power, it consumes more energy and should be combined with sitting and standing alternately.

• Ignore slope adjustments : Adjust gears and cadence as the slope changes to avoid excessive force that causes premature fatigue.

6. Create a Progressive Hill Training Plan

Choose a gentle slope about 3-5 kilometers long as the training ground, and gradually increase the slope and distance each time you practice.

• Beginner training : Maintain a fixed gear and speed, and focus on a steady pedaling rhythm.

• Intermediate training : simulate different slopes and increase the intensity and duration of climbing.

• Advanced training : Add short-distance sprints or standing exercises to improve explosive power and endurance.

7. Training tips to make climbing more interesting

• Goal Setting : Set challenging goals to give each climb a clear direction.

• Train with friends : Group climbing can boost motivation while promoting mutual learning and competition.

• Add virtual riding : Use smart training equipment to simulate real slopes to make training more diverse and interesting.

8. How does a Bryton watch help you climb hills?

Using a Bryton watch can greatly improve your climbing experience. High-tech auxiliary functions make the climbing process more scientific and data-based, helping you to calmly deal with every cycling challenge. Specific features include:

• Real-time Slope Information : Provides accurate climbing angle data, allowing you to understand the difficulty of the current challenge.

• Navigation function : Plan the best climbing route to avoid getting lost and save energy.

• Heart rate and power monitoring : helps you control exercise intensity and avoid excessive fatigue.

• Climbing records : Save detailed data of each climb for future analysis and improvement.

• Virtual Training : Virtual routes simulate real slopes, allowing you to train efficiently at home.

Climbing is actually an excellent way to exercise whole-body coordination. It not only improves leg strength and endurance, but also helps you better control your breathing and heart rate. As long as you master the right techniques and strategies, you can make the whole process easy and efficient. Through the practical tips and methods introduced in this article, you will be able to master various slopes more confidently and enjoy the fun and satisfaction brought by the challenge.