For those of you who have met me you know I don’t have the typical climber’s frame – in fact I don’t have the typical cyclist’s frame either. At over six-feet tall and about 220 pounds I climb better than most cyclists even though I weigh more than most cyclists. I don’t say this out of braggadocio, and I’m never going to be a Pantani or a Froome, but if I can improve my climbing prowess, so can you!
Now if you’re a loyal reader you know I’ve waxed on about climbing in the past, including a post back in September of 2018 where I wrote about some of these same principles. Recently, though I’ve had somewhat of an epiphany so I wanted to share. Again!
Nugget #1 – Work on the Weight
Yup, it’s somewhat of a no-brainer but I’ve spent a lot of time focusing on other things, many of them productive, at the expense of this one.
I just wasn’t improving as quickly as I wanted, even with all the other work I was doing, so I set a goal to get to my lowest weight since high school. I had that “Denial is d-longest river in d-world” moment, you know?
I realized that goal and lost 20 pounds. Granted, the weight does fluctuate day-to-day but I know my base weight is a helluva lot less than it was and that’s making a difference, and not just on the bike. Can you say power-to-weight ratio?
Nugget #2 – Eat Better
Most cyclists I know, including yours truly, drink a lot of beer. We often take the approach that goes something like this:
“Hey, I’ve burned 1000 calories today, I can eat (or drink) 1000 calories more.”
This one has been the bane of my existence and still is to a certain extent. Today, however, I focus more on the what and not as much on the how much. Sure, sometimes I over do it but when I do I back off the next few days.
In general I eat more fiber than I used to (especially in the a.m. – it “holds” better) as well as lots of yogurt and other high-quality, lean proteins and most importantly I focus more on the after-workout nutrition. That 30 minute window post-ride is crucial. Get some good protein and carbs in after that ride.
My biggest challenge is snacking, especially after dinner. When I don’t do that the scale is happier and I sleep better, too. Go figure.
Lastly, it’s the little things…Every once in a while I choose less over more. For example a 1/2 a sandwich instead of a whole, some pasta and cottage cheese instead of that sandwich – I can live off of those things, I swear! – or no 2nd breakfast or mid-morning snack and a chore instead (gotta keep my mind off my stomach).
Nugget #3 – Get More Rest
This one is probably the most challenging for me and I suspect it may be for you as well. So much to ride, so little time. I’ve been somewhat immersed in racing season (see my April 23rd post about Social Distancing Racing) and so every week it’s another challenge. Early on I kept riding, in some cases fairly hard) between races (all TTs), and it began to take its toll. I wasn’t sleeping well some nights, my heart was pounding some mornings when it didn’t used to and my average resting heart rate was climbing.
Once I added in a rest day or two per week I slept better, my RHR got back to a more normal range and I wasn’t so cranky. Denial is d longest river…
Nugget #4 – HIIT it
High-Intensity Interval Training is what HIIT stands for and as painful as it can be it is SO WORTH IT!
The book “Climb!” (see my March 21, 2019 post) by Selene Yeager was life-changing for me. Among other things it includes several HIIT options (it’s by no means an exhaustive resource on the subject, though) that I find can be done inside or outside. In fact IMHO some of them are more easily done on the trainer since as it is a more controlled environment.
HIIT also includes lifting heavy weights. When I lift (twice a week ideally) I go with the circuit training model – I keep the heart rate up and use weights that allow me to do 12 reps per set and 3 sets. I often alternate push, pull, legs, arms, etc. so I can rest some muscles between sets.
I now throw in some weights that are so heavy I can only lift them 5 times or so. The muscles don’t know what to do initially but they figure it out and I’ve gotten both stronger and more lean.
Nugget #5 – Core, Core, Core
It’s all about balance and it’s the core that is responsible. As a martial artist I know this but I have to remind myself fairly often. It’s easier to just get on the bike.
My core-efforts, if you will, include a lot of kettle bell work as well as balance exercises on the Bosu ball and most recently I’ve hung some straps in the garage so I can do leg-curls and leg-lifts from the bottom up, if you get my drift. This approach really works the lower abs and hip-flexors.
I’ve also added other, non-traditional exercises to my repertoire. These include scorpions, weighted jump squats and bird-dogs.
Show Me the Money!
Alright Cuba (Gooding, not the country) here are a couple rides I’ve done recently that validate this approach.
Kingsbury Grade (Daggett Summit) – 7.75 miles, 6% avg. gradient, ~2500′ of up
First ridden in April of 2017 and ridden three (3) more times since, the latest being last May (the 29th).
On that May ride I improved on my previous best time
by over thirteen (13) minutes!
Monitor East (Monitor Pass) – 9.25 miles, 7% avg. gradient, ~3100′ of up
First ridden in May of 2017 and ridden six (6) more times since, the latest being June 26th of this year.
On that June ride I improved on my previous best time
by over fourteen (14) minutes!
Granted, this improvement didn’t happen overnight and frankly I’ve still got some more work to do but by focusing more on rest, losing some weight, strengthening my core, hitting those intervals and keeping a better eye on my nutrition I’ve become a much better climber and a better cyclist overall.
Sure, some of this stuff may be obvious (e.g. weight loss) but in my mind it’s the combination of all of these things that have made me a better mountain goat.
How about you?
What have you done to be a better cyclist,
gravel rider or mountain biker?