5 Climbing Tips For Your Next Hilly Triathlon

Published on January 2nd 2018


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. You'll find most races will give you a course profile before so you know how much climbing you've got and at what gradient. So we've put together some tips to help for your next hilly course. Subscribe to GTN: http://gtn.io/SubscribetoGTN Check out the GTN Shop: http://gtn.io/5O Thanks to Club La Santa for the locations used in this shoot. When you come to a longer 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 Ironman course and pacing this right will bode well for the rest of the race. By pacing we mean controlling your physical effort, 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. You can also use long hills to train in your aero position. This will promote smoother pedalling because you can't use your aero bars to pull on so you'll be isolating just your leg muscles. We've seen the likes of Bradley Wiggins using long hills in training to get into the aero position. And you do that simply because you can't stop pedalling and roll backwards, it's a constant effort and it also improves your core stability and strength. So long climbs are an ideal opportunity to do some fuelling. Because you're not gonna come out of that arrow position and it be detrimental to your speed. Also, you're going to be riding a slower pace so if you've 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 climb because you don't want your heart rate to be really high and then trying to digest and fuel. But also you don't want to be doing it on those descents, and you'll need both hands back on the bars. Gear selection on a climb is really important. 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 back 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. If you'd like to contribute captions and video info in your language, here's the link 👍 http://gtn.io/5P Music: Epidemic Sound Divergent - Ooyy Watch more on GTN... 📹 How To Descend On A TT Bike - http://gtn.io/TTDescending 📹 TT Bike Vs Road Bike On A Climb - http://gtn.io/bestbikeforclimbing