Climbing cols by bike: the guide

Climbing by bike is an art of effort management as much as power. Whether it's an alpine col or the hills in your region, a few principles make all the difference.

Manage effort, not ego

On a long climb, start below your threshold: it's better to accelerate at the end than to blow up mid-slope. Set yourself to your FTP / your zones: a long climb is ridden around the threshold, not above it.

Cadence and gearing

Keep a comfortable cadence (75-90 rpm) rather than "grinding in a big gear" with force, which is more costly muscularly. Don't hesitate to use easier gears: a suitable cassette (large sprocket) saves your legs on steep slopes.

Position on the bike

Standing out of the saddle to accelerate or on very steep sections, sitting to conserve energy over distance. Hands on top of the bars to open your chest and breathe better.

Training that makes you climb

• Threshold / sweet spot work: blocks of 8-20 min at ~88-95% FTP, the key training for climbers.
• Repetitions of hills or long climbs at controlled cadence.
• Power-to-weight ratio (W/kg) work — critical for climbing.

Progress on the bike

See also getting started with road cycling and the home trainer for targeted work. Sports Coach AI programs your threshold sessions and tracks your power progression towards your goals.