{"id":162576,"date":"2017-12-05T13:57:00","date_gmt":"2017-12-05T13:57:00","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=162576"},"modified":"2017-12-06T14:40:44","modified_gmt":"2017-12-06T14:40:44","slug":"becoming-better-climber-even-dont-live-near-hills","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/","title":{"rendered":"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills"},"content":{"rendered":"

Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at climbing if you don\u2019t live near any hills?<\/strong><\/p>\n

Faster and further<\/strong><\/h2>\n

Improving endurance isn\u2019t rocket science. If climbing isn\u2019t an option, make sure you go fast \u2013 for long periods of time. In the absence of hills, you can stretch your resilience by keeping a high tempo for longer than is comfortable \u2013 just make sure you warm up first.<\/p>\n

\n
\"7-tips-perfect-winter-training-plan\"\/<\/a><\/div>
\n Road cycling<\/a>\n <\/div>\n
\n \n

7 Tips for Your Perfect Winter Training Plan<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Yes, you can ride to work comfortably at a 14mph average speed. Aim for a 17mph average speed (including traffic lights) and your body will start to lose fat and build muscle. Keep spinning but challenge yourself by going a gear higher than comfortable. Repeat after me, \u201csur la plaque\u201d.<\/p>\n

Ride on the hoods<\/strong><\/h2>\n

Getting used to a climbing position is important. Cycling up a steep gradient requires a very different posture to cycling on the flat, so get used to a more upright position for when your biggest enemy switches from wind resistance to gradient. Get out the saddle and get to your highest gear.<\/p>\n

\"\"<\/a>
Marco Pantani and Lance Armstrong on Mt Ventoux.<\/figcaption><\/figure>\n

Riding on the hoods when on the flat will raise your profile and force you to work harder to push air out the way \u2013 this will give you the workout you\u2019re looking for. It will also allow your body to adjust its physique so that it suits prolonged periods of climbing.<\/p>\n

Intervals<\/strong><\/h2>\n

Newton\u2019s first law states that staying on your sofa requires little effort. It also states that cruising on your bike on the flat at a steady cadence, even at relatively high speed, is easy. So how are cyclists most challenged by Newton\u2019s first law? Acceleration.<\/p>\n

\n
\"4-reasons-drink-beer-cyclist\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

4 Reasons to Drink Beer as a Cyclist<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Interval training exploits this, and your body adjusts accordingly. Once you\u2019ve warmed up, push your effort for 30 seconds. Cruise and recover for 60 seconds. Repeat 4 times. Cool down for 5 minutes. Repeat the entire sequence. This pushes your muscles against rolling resistance, wind resistance, and gravity. The better you get at this, the easier you\u2019ll find the climb.<\/p>\n

Wear weight<\/strong><\/h2>\n

If you live on or near the mountains \u2013 good for you. Losing weight is easy. Nothing hinders your ability to climb quite like excess weight. Conversely, your body automatically compensates if you have access to hills every day of your life. You\u2019ll automatically burn the excess calories.<\/p>\n

\"\"<\/a><\/p>\n

Train for hills by attaching baggage to your bike. Put some panniers on your training bike. Fill them with litre bottles of water. All the training you do will be amplified by the additional watts you\u2019ll generate, hauling this equipment with you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. […]<\/p>\n","protected":false},"author":12,"featured_media":162584,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[329],"tags":[1557,1556,508],"global-categories":[],"class_list":["post-162576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-road-cycling","tag-cycling-climbing","tag-hill-climbing","tag-how-to"],"yoast_head":"\nBecoming a Better Climber Even if You Don\u2019t Live Near Any Hills - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills\" \/>\n<meta property=\"og:description\" content=\"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-05T13:57:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-12-06T14:40:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/\",\"name\":\"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills - \u0160koda We Love Cycling\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp\",\"datePublished\":\"2017-12-05T13:57:00+00:00\",\"dateModified\":\"2017-12-06T14:40:44+00:00\",\"author\":{\"@id\":\"\"},\"description\":\"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp\",\"width\":900,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills - \u0160koda We Love Cycling","description":"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/","og_locale":"en_US","og_type":"article","og_title":"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills","og_description":"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at","og_url":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2017-12-05T13:57:00+00:00","article_modified_time":"2017-12-06T14:40:44+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/","url":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/","name":"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills - \u0160koda We Love Cycling","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp","datePublished":"2017-12-05T13:57:00+00:00","dateModified":"2017-12-06T14:40:44+00:00","author":{"@id":""},"description":"Every cyclist knows that the best thing about cycling is the terrifying excitement that comes before cycling up a mountain. So how do you get good at","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/12\/profimedia-0294142667-1-1.webp","width":900,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2017\/12\/05\/becoming-better-climber-even-dont-live-near-hills\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"Becoming a Better Climber Even if You Don\u2019t Live Near Any Hills"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"","url":"https:\/\/www.welovecycling.com\/wide\/author\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/162576","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=162576"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/162576\/revisions"}],"predecessor-version":[{"id":162585,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/162576\/revisions\/162585"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/162584"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=162576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=162576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=162576"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=162576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}