Climbing cols on a bike: the guide

Climbing on a bike is an art of management as much as power. Whether it's an Alpine pass or the hills in your region, a few principles change everything.

Manage effort, not ego

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

Cadence and gearing

Keep a comfortable cadence (75-90 rpm) rather than "spinning 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 for accelerations or on very steep sections, seated 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 climber's key training.
• Hill repetitions or long climbs at controlled cadence.
• Power-to-weight ratio (W/kg) work — decisive on climbs.

Progress on a bike

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