• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • Become a Premium Member
  • About

Road Bike Rider Cycling Site

Expert road cycling advice, since 2001

  • Pinterest
  • Facebook
  • Bikes & Gear
  • Training & Health
  • Reviews
  • Cycling Ebooks
    • Ebooks Training
    • Ebooks Skills
    • E-Articles Training
    • E-Articles Nutrition
  • Member Area
  • Newsletter

How Can I Climb SteepGrades Faster?

Question: I’m 5-foot-4, 128 pounds and 55 years old. When climbing in the hills around Palo Alto, California, I keep up with younger, stronger riders until the grade gets above about 8%. Then I go backwards. This seems to be a strength issue and I’ve been doing low-cadence, big-gear intervals. Should I add weight training? — Harry P.

Coach Fred Matheny Replies: At your size, your power-to-weight ratio should be optimum for steep climbs. It’s unusual that you keep up on moderate grades but slip off the back when it gets steep. Most light riders have the opposite problem.

However, if you’re talking really steep — like Page Mill Road in your area — then more strength work in your base training might help.

Try a weight-training program for your legs next winter from November to February, then convert that weight-room strength into cycling-specific power with big-gear efforts on hills — the sort of thing you’re doing with your current intervals. This should increase your power for the steep climbs.

Two caveats:

First, weight training isn’t cycling. There’s a considerable difference between doing 10-25 reps of the leg press and 800 pedal revolutions during a 10-minute climb. So after you build strength, it takes climbing and intervals to turn it into cycling ability.

Second, don’t spend so much time in the weight room that it detracts from riding. You can expect lower performance on the bike when you’re lifting heavily, but in the winter this shouldn’t matter. It will matter as the season starts, which is the time to switch away from weights to big-gear climbing efforts.

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Search

Recent Articles

  • Newsletter Issue No. 1054
  • ‘Connect’ to Diet-Reverses-Diabetes Study: Even If You Don’t Have the Disease
  • My New Bike: Trek Checkpoint SL 5
  • Weak Muscles Predict Accelerated Aging, Disability and Death

Recent Newsletters

Newsletter Issue No. 1054

Newsletter Issue No. 1053

Newsletter Issue No. 1052

Newsletter Issue No. 1051

Newsletter Issue No. 1050

Footer

Affiliate Disclosure

Our cycling expert editors and writers choose every product we review. We may earn an affiliate commission if you buy from one of our product links, at no extra cost to you. This income supports our site.

Follow Us

  • Pinterest
  • Facebook

Privacy Policy

Still Haven’t Found What You’re Looking For?

Copyright © 2023 · Magazine Pro on Genesis Framework · WordPress · Log in