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Benefits of cycling

5 Climbing Tips For Your Next Hilly Triathlon

– A challenging course profile can be a big talking point going
into your next race. But if you train for it properly, a nice hilly course can
be to your advantage. – Yeah, you’ll find
most races will give you the course profile before,
so you know how much climbing you’ve got and at what gradient. So, we’ve put together some
tips for your next hilly course. (upbeat music) When you come to a long climb like this, pacing becomes paramount. – So, we’ve brought
you to an iconic climb, here at Fire Mountain in Lanzarote. This is one of the first climbs you get to in the Iron Man Course,
and pacing this right will bode well for the rest of the race. – By pacing, we mean controlling
your physical efforts. So, ideally, you want
to be able to maintain the same effort throughout
the hill, or even better, maybe save a little bit, so you can push a bit more when you get to the top. – Absolutely, it must
be said, when you’re in a race environment it’d be
quite easy to get carried away. The adrenaline is flowing,
you got to your first hill, and you want to pass all your rivals, but if you know how long
the hill is, and you stick to a certain wattage or heart rate, you’ll get over that hill
much more efficiently. – So, you can also use long hills to train your aero position. This specifically will
promote smoother peddling, cause you can’t use your
aero bars to pull on, so you’ll be isolating
just your leg muscles. – Yeah, we see the
likes of Bradley Wiggins using long hills in training. To get into that aero position,
and you do that simply because you can’t stop
peddling and roll backwards, it’s a constant effort,
and it also improves your course ability strength. (techno music) So on long climbs, it’s
an ideal opportunity to do some fueling, because you’re
not gonna come out of that aero position, and it’ll be
detrimental to your speed. – And also, you’re gonna
be riding on a slower pace, so if you got a tricky gel to
get out of your back pocket, it’s an easy opportunity to do so. But also, just make sure that
it’s a fairly gradual time, cause you don’t want your
heart rate to be really high, and then trying to digest some fuel. But also, you don’t want to
be doing it on the descend, and you’ll need both
hands back on the bars. (techno music) – So gear selection is really important, and the last thing you
wanna be doing is doing what I’m doing now,
munching a real big gear, because it’s just gonna fatigue your legs, and all you’re asking your body to do is exert more power and more intensity, which isn’t great for
the rest of the race. – Now ideally, you want to
stay in a higher cadence, so a lower gear, so you can spin. You keep more of a natural flow and it’ll feel more comfortable, but also when you come to the run, you’re less likely to feel it as much as if you’re in a big gear. Being comfortable on a long
climb becomes really important, so you can maintain that
efficient position throughout. – So, we see a lot of
pros, holding the middle of the bars when climbing. You can certainly pull
on the bike a little bit, to generate force to get
over the harder climbs, and if you need a bit more stability, you can come onto the outsides as well, if you need to get out of the saddle. – Follow these tips,
and you’ll be amazed at how quickly you can improve
on your long climbs, and you never know, you
might start to actually look forward to them. – And if you incorporate
these into your training, your skill-set will soon go up, and then you’ll get one-up
on your competitors. If you liked this video,
give it a thumbs up. To subscribe to GTN, click on the globe. And for a video on how
to descend, click here. – And if you want to
see a comparison between a road bike and a time trial bike, just click down here.

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