じてトレ

厳しい上りを乗り切るためのコツ紹介の動画です。

If you’ve ever ridden in the mountains, you will at some point have been defeated by a climb… and sometimes it can leave you with a real fear of that climb. The question is, how to survive a killer climb like this? Here are our top tips to not just survive, but even enjoy it!

In association with Haute Route Oman.

GCN Winter Sale - Up To 50% Off: https://gcn.eu/18t
Subscribe to GCN: http://gcn.eu/SubscribeToGCN
Register your interest in the GCN Club: https://gcn.eu/18s

Submit your content with our new uploader: http://gcn.eu/upload
Join our Facebook community: http://gcn.eu/FBCommunity

Preparation - if you’re tackling a serious climb, as a one-off or part of a long ride or sportive or race - do your research! Check out the gradient and make sure you have appropriate gears. If you can, train on something similar. If you live in flatlands, look up some of our videos on how to train for climbs if you live on the flat.

Look after yourself - ride smart before the climb: don’t arrive knackered as this will pretty much guarantee you find it tougher than it needs to be. So be aware of how much work you’re doing earlier in the ride.

Pacing - Now, it is often worth staying with other cyclists: even if just for the motivation boost of trying to hang on. And there is a benefit from drafting uphill but not as much as on the flat. So plan for your pacing, based on the power or heart rate or effort level you know is sustainable. Try not to get carried away and ride too hard at the start just because it feels easy. You’ll pay for it later! Going over the red line is what triggers a crisis and failure for most people.

Cadence - this is a personal choice but be aware that low cadence fatigues your muscles more while excessively high cadence will put more load on your cardiovascular system. So stay within normal range for you. This is why gear choice in advance is so important!

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍

出典　YouTube・Global Cycling Network：How To Survive An Epic Climb | Tips To Master Killer Climbs

参照URL

• YouTube・『How To Survive An Epic Climb | Tips To Master Killer Climbs』
  https://youtu.be/tijn1HmhUNo