I can't tell you how many times cyclists contact me and ask me to help them improve their climbing weakness, but they don't even know what climbing weakness is holding them back!\u00a0 Do you climb better in the saddle or out?\u00a0 Are you more efficient at a lower cadence or higher?\u00a0 Do you tend to go out too hard and burn out too quickly?\u00a0 Are you leaving speed on the table by being TOO conservative?\u00a0 These are all questions you can answer if you're willing and able to head out, do a couple of laps of your favorite climb and sit down to take a look at your data.<\/p>\n
Let's figure out how to find your climbing weakness and correct it!\u00a0 Click through for my best tips on determining what's limiting your climbing capacity and a couple ways to correct it?<\/p>\n
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If you're able to repeat this test a couple of days later and switch up the order in which you ride the climb (standing first, then riders choice, then all seated) you'll find your data is much better and you can correlate it better.<\/p>\n
Once you're done analyzing your loops, you'll probably find that you climb better either in the saddle or out, not necessarily both. Once you've determined what your fastest climbing method is, you can take steps to strengthen the other one, your climbing weakness.<\/p>\n
Once you have your data, you need to start thinking about analyzing it. \u00a0You're going to want to look at your data and find out which method you climb the fastest, which method is the most efficient, do you have any “bad habits” that you should be aware of and where can you improve upon your efforts?<\/p>\n
To find out which method you climb the fastest, simply look at the overall time for each interval (compare the distance too to make sure you're on point.)<\/p>\n
To find out efficiency, look at energy expended vs time climbing as well as aerobic decoupling.<\/p>\n
To figure out your bad habits, look at a graph of speed, W' or the like to see if you have any points where you slow down or die off.<\/p>\n
To figure out where you can improve, look at all the above and pick the weakest.\u00a0 It's a good bet that is your climbing weakness, and working through it may be your ticket to improvement.<\/p>\n
If you want a more in-depth example of how to apply these principles, let's take a more detailed look at some of the values from one of my testing sessions.\u00a0 I'll evaluate the metrics and find out where I can improve my own climbing weakness at the end of a season plagued by injury and lack of riding.<\/p>\n
First off, we compare the 3 major work intervals that were performed. \u00a0In this case, magenta (lap 2) will represent a combined effort of seated and standing climbing, or the “choose what feels the best” option. \u00a0Cyan (lap 4) will represent seated only climbing, and yellow (lap 6) will represent only standing climbing.<\/p>\n
<\/a><\/p>\n <\/p>\n <\/p>\n Looking carefully at the data, you can see that lap 2 (the mixed climbing) was the fastest by about 6 seconds.\u00a0 Out of the saddle climbing came in second fastest, while seated climbing only was the slowest. \u00a0You can also note a couple of things here as well:<\/p>\n So what does this mean?<\/p>\n Let's take a look at some CP charts and see what those tell us:<\/p>\n <\/a> These graphs show us what we already know, but they also give us a little additional insight. \u00a0For example, it shows that during the first effort, power declined rapidly after the 1-minute mark, intimating that perhaps too much energy was expended initially. \u00a0Conversely, there was little drop off with both the seated and standing intervals.<\/p>\n How do we get some data on efficiency and how we perform at different kinds of climbing? \u00a0Look at a quadrant plot, that's how.<\/p>\n <\/a> The quadrant analysis shows us that overall, the standing interval was the most “even” in terms\u00a0of cadence. \u00a0The seated interval has more spread (and a much greater spread of force numbers) while the mixed interval has the widest spread of cadences and force production numbers. \u00a0Fundamentally, it shows that there's a little more efficiency in the standing drills here.<\/p>\n Finally, let's take a look at power and W' to see what can be improved upon.<\/p>\n <\/a><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n \u00a0Looking at the top graph (the power graph) you can see the mixed climbing interval had the highest overall power, but the power drops off significantly faster near the end of the interval. \u00a0By looking down at the W' graph, you can see that the W' drops significantly, going under 25% for the last 1\/3 of the interval. \u00a0This shows that during the mixed interval, I went out too fast and faded hard by the end of the interval. \u00a0In terms of the standing and seated intervals, they're pretty even overall.<\/p>\n So what did we learn from all this analysis? \u00a0We learned there's a tendency to go out too hard when choosing to sit or stand at will.\u00a0 There's an overconfidence when jumping out of the saddle (since most of the time we don't feel<\/em> an effort until it's well and truly too late.\u00a0 We also learned that standing out of the saddle was not only faster, but more efficient in this case. \u00a0Seated in the saddle, while it\u00a0should<\/em> be the most efficient method of climbing, was not as good as standing.<\/p>\n Now, there's some thought that the seated interval was nearly as fast for lesser power so it should be more efficient, right? \u00a0Well, no. \u00a0It used MORE W' kJ, more kJ in general, and greater aerobic decoupling compared to the standing only interval.<\/p>\n Knowing that the slowest climbing method is seated in the saddle, how can we adjust for that and work on improving?<\/p>\n So now you've gone and ridden a bunch of hill repeats (and you probably hate me for it) and you've got this data that shows how you climb well and how you climb “not so well.” \u00a0How do you fix the “not so well” so you can be a better climber?<\/p>\n If you found during your analysis that standing up out of the saddle is slower, you're probably lacking a little bit of pop in your climbing. Climbing out of the saddle is also a lot more taxing on your cardiovascular system and your muscular system because you have to support your upper body while out of the saddle. \u00a0Here's how you train to be a better out of the saddle climber:<\/p>\n<\/div>\n Now you have some information on how to attack your climbing weaknesses and stop them from being your limiters when the road tilts upward.\u00a0 If you're still not sure, you can check out my previous podcasts Climb Like A Pro – Part 1<\/a>, Part 2<\/a> and Part 3<\/a>.\u00a0 If you're not seeing the results you want, you can always shoot me an email<\/a>, or take a look at my downloadable training plans<\/a> which will\u00a0 incorporate all these concepts.<\/p>\n Don't forget to share and like this post!<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Want to climb faster? Know what’s holding you back? If you don’t, how can you improve? Learn how to improve your climbing with the protocol detailed in this post!<\/p>\n","protected":false},"author":1,"featured_media":7448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,52],"tags":[175,110,68],"yst_prominent_words":[794,795,796,797,791,805,790,802,789,242,800,448,798,804,793,803,428,801,799,792],"wppr_data":[],"jetpack_featured_media_url":"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2015\/11\/Screen-Shot-2015-10-21-at-4.07.00-PM.png","_links":{"self":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7382"}],"collection":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/comments?post=7382"}],"version-history":[{"count":9,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7382\/revisions"}],"predecessor-version":[{"id":9322,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/posts\/7382\/revisions\/9322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media\/7448"}],"wp:attachment":[{"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/media?parent=7382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/categories?post=7382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/tags?post=7382"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/tailwind-coaching.com\/wp-json\/wp\/v2\/yst_prominent_words?post=7382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
<\/h2>\n
Attack Your Climbing Weakness<\/h2>\n
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