behind you about your intention to get on your feet, for this you do not need to launch flares or shout, just “throw” your fingers from the shifter several times. The steering wheel does not need to be released.
Get up on your feet as you start pushing the pedal. Try to do it smoothly, without sudden movements, so as not to provoke a “blockage”.
When you get back on your feet, move your arms forward a little for better control of your mass - there is less chance of falling off the bike.
When you get tired of spinning while standing, returning to the saddle, maintain the same pace until the switch, so as not to "fall" on the one behind him.

Speed ​​and pace

If you are going to uphill for a long time, then it is best to do it in your comfort zone. You should go at your own pace, know your capabilities and listen to your body. If the race is on and you already feel that the anaerobic threshold is approaching and the body is simply not recovering, slow down a bit, return to your pace, let the stronger Pitmen go ahead. The whole problem is that when you see that well-trained messengers begin to “stand up” ahead of you, you try your best to catch up with them, as a result of which you fall like a “stone” and no longer have enough strength to cling to your tempo group. is a fairly common mistake.

You should not make another common mistake that occurs among beginners. As a rule, they put in a very heavy gear and start twisting until there is no strength left in their legs, and after that they shift into a lighter gear, but this no longer helps. Go at your own pace and adapt your body to a long load.

Increasing the cadence

Many people argue about cadence. However, we will try to give a fairly clear and simple example. Imagine that you spend two minutes climbing at a cadence of 60 rpm. and 90 rpm. Now let's break the job down into chunks (consider each full turn of your cranks as a chunk of work). As a result, it turns out that with a cadence of 60 rpm - 120 pieces of work are done, and with a cadence of 90 rpm - 180 pieces of work are done. As a result, at a higher cadence, we do less damage to our knees by forcing them to do less hard work each cycle (after all, it is divided into 180 pieces, not 120). If you have some problems with your knees then you have to be very careful including the "edges" on the big gradient.

You see that there is a rise - you should tighten (put a more gear). This is done in order to avoid excessive production of lactic acid and to prevent your muscles from sour. You need not to “break” the transmission, but to keep the pace. Don't let your cadence drop below 70rpm - if it's less, then there will be strain on the knees and loss of precious energy. One rider noticed one thing: “when I cadence 50rpm. my average speed is 11km/h. However, when I spin a more geared gear at a cadence of 70 rpm. then the average My speed is 13.6 km/h.

Try to find a cadence that will keep you spinning up all day. However, there are problems - your cadence is too high if:
- you can't keep pedaling steady.
- Strong shortness of breath begins to appear, which does not allow you to maintain a given pace.

Keep in mind that by saving strength at the beginning, there are many chances to "get" those who are on their feet at the beginning of the ascent and barely turn already at half the distance.

Breath

A very important nuance, in some books on cycling even sections are devoted to this. However, there are some good practical tips. If you feel like your breathing is starting to hitch and you start to breathe irregularly: try to synchronize your breathing with the movement of your cranks, for example, breathe in when your right or left foot finishes the pedaling cycle, or begins. Then try to pull back so that you inhale and exhale every two full cycles of pedaling (the Cranks should rotate twice). In fact, you supply your body with more oxygen when you breathe evenly, and not chaotically trying to “snatch” oxygen while choking.

What to do to go up quickly?

Start training with small lifts. First, find a climb that you can ride in 15 seconds at a cadence of 90 rpm (if everything is bad or the beginning of the season). If you have already rolled in a little, then you should find such uphills, the climb to which will take you from 10 to 15 minutes at 70-80 rpm. As you feel strength and endurance, you should gradually add.

If you are in the mood and are going to do some kind of tour or go on a bike ride in a group along the planned route, then the first thing you need to look at is the total climb and climb by day or stage. If you know the full climb in one week, then you need to go “up” 125% of the upcoming route as training. If, for example, you need to gain 3000m for a trip, then when training, try to gain 1800m during the morning workout and the same amount during the evening.
Some preparation tips:

Find and climb a 300m or 600m climb - not a crazy gradient.
Try to find the right gear that will allow you to cadence at 100 rpm until you're done. climb.
Keep breathing evenly if you start to choke - the cadence is too high.
Then find a gear that will allow you to drive at 50 rpm, again without breathlessness.

Try to get on your uphill at maximum cadence, but keep your breathing even.
You need to get to the end of the climb in a fairly high gear, again without stopping your breath.

This cycle should be repeated four times.

Watch your weight

This is especially for those who like to take a spare pump or 1.5 kilograms of spare wheel patches with them on the ride. The lighter you weigh with your bike, the less effort you need to make to get to the top of the climb.

How to climb in a group

Again, there are many theories and tricks here, but the most common ones are not so many. If you understand that the climb will be protracted and it will be very difficult, and you don’t really want to get out of the group, then:

• Do a sprint before the climb so you can buy yourself some time and if the climb isn't too long you might be able to sit in a group.
• A more common method is to move to the “head” or start of the group before starting the ascent. As the strength leaves you, you will gradually roll into the "tail". However, you should leave a little strength in order to “spurt” at the very end and get the “tail”, if he left you too.

Food and drink

You need to drink regularly, even if you feel like you don't feel like it. Every 10-15 minutes you should take a few sips (it all depends on the weather and how you drive). If the climb is very long, take a few sports bars (250 cal.) with you - every hour and a half.