The Science of Climbing: How to Conquer Steep Tour de France Climbs Like a Pro
Climbing is one of the most iconic and challenging aspects of professional cycling, particularly in the grueling stages of the Tour de France. Whether it’s the hair-raising ascents of the Alps or the unforgiving peaks of the Pyrenees, conquering steep climbs requires a blend of strength, strategy, and technique. But how do the pros do it? How do they seem to glide effortlessly up these monstrous slopes while mere mortals are gasping for breath?
In this blog, we’ll break down the science behind climbing and provide you with practical tips and insights that can help you tackle steep Tour de France climbs like a pro. From understanding the physiological factors at play to fine-tuning your technique and strategy, you’ll learn how to ascend like the elites.
1. Understanding the Power-to-Weight Ratio
The foundation of any successful climb is the power-to-weight ratio (PWR). This is a crucial metric for climbers, and it's especially important on steep climbs. PWR refers to the amount of power a cyclist can produce relative to their body weight. The higher the PWR, the more power you can generate to propel yourself uphill.
Why It Matters: Climbing steep grades requires high levels of sustained power output. The steeper the climb, the more important it becomes to maximize your PWR. Tour de France riders, especially in the mountain stages, aim to keep their PWR as high as possible. They achieve this by staying lean, building muscular endurance, and focusing on optimizing their pedal stroke for efficiency.
How to Improve: To enhance your PWR, focus on two things:
Reduce Weight: This doesn’t mean drastic dieting, but optimizing body composition by maintaining lean muscle mass while minimizing excess fat.
Increase Power Output: Incorporate strength training and interval workouts into your training plan. Hill repeats are especially useful to target the muscles used in climbing, while power intervals will help you build the raw power needed to push harder on inclines.
2. Energy Systems at Play: The Role of Aerobic and Anaerobic Efforts
When climbing, your body relies on a combination of aerobic (oxygen-dependent) and anaerobic (without oxygen) energy systems. On long, sustained climbs, you’re predominantly using your aerobic system, which taps into stored fat for energy. However, when the climb gets steeper or you push harder, your body may shift to anaerobic energy systems, which use glycogen stored in muscles.
Why It Matters: Understanding when your body is using one energy system over the other helps you better manage your effort. On steep climbs, the demand for anaerobic energy increases because your muscles are working harder than when you’re on a moderate gradient. This is why climbing at a steady pace—without burning through your glycogen stores too quickly—is key to conserving energy for the entire ascent.
How to Improve: Build your endurance and aerobic capacity through long, steady rides at a moderate pace. Simultaneously, include high-intensity intervals and hill sprints in your training to improve your anaerobic capacity for those intense moments when the grade steepens.
3. The Optimal Cadence for Climbing
Cadence refers to how fast you are pedaling, and it plays a huge role in how efficiently you climb. A higher cadence (more pedal revolutions per minute) typically improves efficiency and reduces fatigue, as it allows you to maintain a steady rhythm without overloading your muscles.
Why It Matters: Many cyclists make the mistake of pushing big gears (low cadence) on steep climbs, thinking it will make them stronger. However, a low cadence leads to muscle fatigue and can burn through your glycogen stores quickly. Professional climbers aim for a cadence between 80-100 RPM, as it helps them maintain a rhythm while using energy efficiently.
How to Improve: Focus on training to increase your cadence on flat terrain and gradually build the strength to maintain that cadence on steeper grades. Using a lighter gear on hills will help you keep a higher cadence while reducing the strain on your muscles.
4. Pacing: Know When to Push and When to Conserve
Pacing is perhaps one of the most important skills for a climber. In the Tour de France, climbers have to conserve energy during long ascents, knowing when to push and when to hold back. Overexerting early in the climb can lead to an early bonk (energy crash), leaving you unable to finish strong.
Why It Matters: Professional riders know how to distribute their efforts over the course of a climb. They conserve energy during the first part of the ascent and use their stored energy during the final push to the summit. Understanding how to pace yourself on different climbs—whether it's a 5-minute effort or a 30-minute grind—can make or break your performance.
How to Improve: Practice pacing in training by riding hills at different intensities. Start with a moderate effort and gradually increase the intensity as you near the summit. Focus on staying within your aerobic zone for the majority of the climb, only pushing into the anaerobic zone when necessary.
5. The Importance of Climbing Position and Technique
Climbing isn’t just about raw power; technique plays a huge role. Maintaining an efficient and comfortable position on the bike can help conserve energy, improve power transfer, and reduce strain on your muscles.
Why It Matters: A poor climbing position can lead to inefficient pedaling and unnecessary fatigue. In the Tour de France, riders maintain a strong, aerodynamic position while standing or sitting, shifting their weight effectively to maximize efficiency. Riders also use their core and upper body to generate power, not just their legs.
How to Improve:
Seated Climbing: When seated, focus on a smooth pedal stroke, engaging your core and keeping a steady cadence. Avoid hunching over your handlebars, which can restrict breathing and reduce efficiency.
Out-of-the-Saddle Climbing: For steeper sections or when you need a power burst, standing and using your body weight can help generate more power. Keep your upper body relaxed and don’t “pull” on the handlebars; instead, use your legs to push the pedals in a fluid motion.
Body Movement: Keep your upper body stable. Use your arms and core to control the bike but avoid unnecessary swaying.
6. Mind Over Matter: Mental Strategies for Steep Climbs
Climbing long and steep hills can be as much of a mental challenge as a physical one. The mental toughness required to push through the pain and fatigue is a key element in conquering tough climbs.
Why It Matters: During the Tour de France, riders push through enormous physical discomfort, relying on their mental fortitude to carry them through. Positive thinking, focus, and resilience are key to maintaining pace and not succumbing to the pain.
How to Improve: Practice mental techniques such as visualization and goal setting. Break the climb into smaller sections, and focus on one part at a time. Also, develop strategies to deal with discomfort, such as focusing on your breath or reminding yourself of why you're riding. A positive mindset is critical for completing tough climbs.
7. Fueling and Hydration for Climbing
Climbing requires a significant amount of energy, and poor fueling and hydration can lead to fatigue and cramps. Properly fueling your body is essential to maintaining your energy levels throughout the climb.
Why It Matters: Tour de France riders consume calories and electrolytes throughout their ride to sustain their efforts. Without proper fuel, you won’t have the energy to power through steep climbs, leading to a much slower pace or even a crash.
How to Improve:
Fuel Before You’re Hungry: Eat carbohydrates regularly during your ride (every 30-45 minutes) to keep your energy levels up. A mix of simple and complex carbs works best.
Hydrate: Dehydration can severely hinder performance, so be sure to drink regularly. Opt for drinks that include electrolytes to replenish sodium, potassium, and magnesium lost through sweat.
Conclusion: Conquering Steep Climbs Like a Pro
Climbing steep hills like a Tour de France cyclist is no easy feat, but it is achievable with the right combination of strength, technique, pacing, and mental focus. By improving your power-to-weight ratio, honing your cadence, practicing pacing strategies, and fine-tuning your climbing position, you can take your climbing to the next level.
Whether you’re training for your first major mountain ride or just aiming to ride stronger in the hills, applying these principles will help you climb like the pros. With persistence, smart training, and a commitment to improving, you’ll be ready to take on any mountain that lies ahead. Happy climbing!