climbing

Coaching: Rolling A Climb

Rolling hillsMost people think a climb is over when you crest the top.  That’s just not true.  In fact, the top of any climb is just the beginning of something else.  And that something else can be one of the greatest tricks in your arsenal.

To put in perspective how you can add a powerful weapon to your climbing quiver, let me ask you a question: How many times have you seen someone crest a climb, only to drop their head and soft pedal (or worse, coast) over the crest?

Let me ask you another question: How many times have you seen determined chaser manage to close a big gap by driving through the crest of that climb?

I know I’ve seen it all the way from the Pro Tour ranks down through the smallest group rides.  And I know that the guys riding out the crest of the climb are getting a lot of extra speed that the soft pedalers are missing out on.  I’ll also tell you something: the physiological cost of that speed is really, REALLY small.

Read more about getting bonus speed in the hills after the break:

By |March 16th, 2015|climbing, Coaching, Indoor Training, Training|0 Comments

FREE High Intensity Trainer Workout: The Berg Buster Climbing Workout

koppenberg-defeats-usShort, sharp and steep climbs are a tough thing for many people to conquer.  I see people have trouble with them all the time.  When a group ride or race hits a small “wall” there’s always a contingent of riders who get spit out the back, then have to chase back on, which is no fun at all.  To help you become a stronger climber, I built a workout based on the small “bergs” featured during the spring classics, which are the most brutal of races.  Designed to build power for short climbs, this FREE workout will train the necessary physiology and techniques to go from last to fast on those little kickers!

To get the free “Berg Buster” workout, all I ask is that you like or share this workout with your friends, and challenge them to become a berg buster!

After the jump, you can pick up this free workout:

By |February 14th, 2015|climbing, coupon, HIT Workouts, Indoor Training, Training|0 Comments

Climb Like A Pro – Part 3 (Podcast #23)

Climbing up Tower HillClimbing is often the albatross that follows us around on our two wheeled adventures. Long climbs.  Short power climbs.  Varying pitch.  Everyone has a weakness when it comes to climbing.  I’ve spent the past two episodes of the Tailwind Coaching Podcast defining what “makes” a climber and the importance of leg speed skills in your climbing, hoping to give you the confidence to go out and hit the hills like a pro.  This time, I’m going to put the last pieces of the puzzle in place.  You’ll hear about breathing and rhythm, reading the road, breaking a climb into parts, and finally the discussion will turn to how to tackle a variety of climbs that you may encounter, including:

  • Short “roller” type climbs
  • Short “power” climbs
  • Mid length climbs
  • Long “grinding” climbs
  • The ultra steep, long climbs

As I promise in this podcast, I’m including a couple of links to previous posts that I’ve published:

Breathing (part 1) – Physiology

Breathing (part 2) – Putting Skills into Practice

Reading the Road

As always, if you’re on iTunes, please leave a rating: it helps the show move up the rankings and allows me to bring this information to more and more people.  And if you have any questions, feel free to contact me with questions.

By |August 14th, 2013|climbing, Coaching, podcast, technique, Training|0 Comments

Climb Like A Pro – Part 2 (Podcast #22)

Climbing in CooperstownIn the last podcast, Climb Like A Pro – Part 1, I covered some of the basics of climbing physiology and what makes a good climber.  In part two, it’s time to tackle some of the more technical aspects of your bike and your technique: namely gearing and leg speed.  Along with fitness, perhaps the most important choice you can make in terms of climbing strongly is your gearing choice.  Are you on a standard when you should be on a compact? Do you use an 11-23 tooth cassette when a 12-27 is more appropriate?  And how does your leg speed, or ability to control that leg speed, factor into those decisions?  I’ll cover the following in part 2 of the “Climb Like a Pro” series:

  • Proper crankset gearing
  • Proper cassette gearing
  • The importance of leg speed while climbing
  • Leg speed out of the saddle and efficiency
  • “Flattening” the terrain

As noted in this podcast, here are links to some in depth information on choosing proper gearing:

Choosing Crankset Gearing

Choosing Cassette Gearing

Be More Efficient: Pedaling Efficiency

As always, take a moment to rate the Tailwind Coaching podcast on iTunes and help me reach more and more people.  And if you have any questions, you can either email me or post them to the Tailwind Coaching Facebook Page.

I’ll see you next time: I’m going out for a climb or two…

By |August 4th, 2013|climbing, Coaching, podcast, technique, Training|0 Comments

Climb Like A Pro – Part 1 (Podcast #21)

Iron Bridge NJ ClimbIf you’re like most cyclists, you have one part of your ride that you just hate.  Some people hate flat roads, some hate headwinds, some even hate group riding.  More than any other part of cycling, far and away the most hated thing out there is climbing.  I can’t tell you how many times I’ve heard people grumble about climbing or say “I’ll see you at the top” at the mere sight of the road rising in front of them.  While climbing isn’t fun for most of us (and those of us who find it fun are probably brain damaged) everyone out there can learn to be a better climber.  Whether the goal is to turn the screws on your local group ride, win your next race or simply suffer less, you can go uphill faster and be fresher at the top, and I’ll tell you how.

In the first part podcast (this topic is far too large for just one podcast) we’ll discuss:

  • Some of the things that “make a good climber”
  • What physiological skills make you faster and stronger in hills
  • The idea of “switching off” muscle groups and energy systems
  • Mental aspects of climbing strongly
  • Different body and hand positions and the pros and cons of each
  • Standing vs. Sitting
  • Breathing and why it’s important

Additionally, you can find more information on climbing in the following posts:

Climbing – Positioning Yourself For Success

Climbing – Revisiting Position and Physiology

Climbing – Suffer In Silence (psychology of climbing)

Breathing Techniques – Part 1

Breathing Techniques – Part 2

As always, feel free to rate the Tailwind Coaching Podcast on iTunes, and look out for the second part of this climbing podcast coming soon!

By |July 26th, 2013|climbing, Coaching, podcast, Training|0 Comments