In this article, we have already explained some tips for successfully conquering mountain passes, both going up and down. But we want to go deeper into the aspect of climbing, this time focusing on climbing long-distance passes on a road bike. Suffering on a long and steady climb doesn't need to worry you too much. It's something every cyclist has to accept. Everyone suffers on mountain passes, whether it's the best climber in the peloton or the most powerful sprinter. Climbing requires extra energy expenditure, since we have to move the bike forward against the pull of gravity. However, better or worse work on factors such as training, weight control, pedaling technique, or strength management and conservation ultimately make the difference between cyclists. To be a strong climber and reach the top of the longest and highest passes without too much trouble, you should improve all these skills, paying special attention to the last one: properly managing your strength.

What do we call long-distance passes?

2021/09/Unplash-40.jpg"> For an occasional or amateur cyclist, a pass can feel very long if it is 4 or 5 kilometers. However, for someone who races, that same distance might be considered a small hill and they will overcome it without too much trouble. If we talk about cycling outside of competition, a pass considered long-distance should be 8 km or more at a moderate gradient (5-7%).

If we take into account the average speed and the time it takes to reach the top, it's between 45 minutes and an hour pedaling on the bike. These are climbs that require great physical endurance or stamina. Therefore, they must be tackled with a different strategy than others.

Tips for climbing a long pass better

A very practical method to successfully reach the top of a big mountain pass is to divide the climb into sections or zones. This will allow you to better manage your energy reserves, arriving with some left for the final kilometers. Mentally breaking up the climb will help you more easily find the most efficient climbing rhythm. That is, the one where you move forward while consuming less energy.

A good tip is to approach the climb in four parts, increasing your effort as you go

You can divide the pass into four parts: approach, base, middle zone, and final zone or summit. In each of them, you should manage your strength differently.

It will also help you a lot if your bike is prepared for these climbs, with the geometry and gearing of a climbing road bike.

Approach terrain

These are the kilometers before the start of the climb, flat or with a slight incline. Here we recommend keeping a lively pace, but not too strong or explosive.

The intention is for you to reach the first inclines with enough momentum to adapt your gearing and pedaling to the slope without suddenly stalling.

Base of the climb

In an 8 km climb, this would be the first two kilometers, approximately. This is a key moment of the ascent. You have reached the first slopes and hairpin turns with strength, but you shouldn't get overconfident. Act intelligently and save that extra energy, as you will need it later. Gradually adapt your pedaling cadence to about 70 rpm and try to maintain it around that value. If you don't have a cadence meter, you can mentally count the number of pedal strokes in 15 seconds and multiply by 4 to get an approximate rpm. What you should have is a bike computer or a stopwatch installed on the handlebars to check the time while you count the pedal strokes.

Intermediate zone of the climb

Let's take an 8 km climb as an example again. The second part of the ascent is the intermediate zone, between kilometer 2 and 6. In this phase, it is very important to maintain the same pace adopted in the previous section. In this part, fatigue will begin to set in and you should save as much energy as possible, without relaxing too much.

Ride seated without making sudden movements. Do not get out of the saddle to change pace unnecessarily, as this will force you to use more energy. When taking corners, choose the outside line, as the gradient is gentler than on the inside. These are small details that, together, will allow you to save energy for the final ramps.

Reaching the summit

If you have maintained a moderate but steady pace in the intermediate zone of the climb, you will have already completed 75% of your goal. The hardest part remains: the last 2 or 3 kilometers of the climb. This means an effort of about 10 minutes if you climb at a speed of 12 km/h.

If you want to accelerate your pace, it is better to do so near the summit rather than at the base or in the intermediate zone of the climb.

You will already have spent energy in the previous sections and will need to adapt your pace and cadence to ride as comfortably as possible, preserving the little energy you have left. If you start to ride slowly or get stuck with your pedaling, it's time to shift up one or two gears to keep your legs agile and not lose too much speed. On the other hand, if you have saved energy at the start or in the intermediate section and think you can speed up, do it. But avoid doing so abruptly. First, because you will need that energy for the descent and to finish the route, and second, because it's possible that with the change of pace you will realize you're not as strong as you thought and end up paying for that loss of energy. In any case, if you want to speed up, the safest thing is to do it near the summit and not at the beginning or in the middle of the climb.

Other tips: hydration, gearing, and heart rate monitor

Don't forget to hydrate before, during, and after the climb. Not drinking enough liquid will make you sweat more than necessary and accelerate muscle fatigue. When it comes to eating, however, we recommend doing so 15 to 20 minutes before starting the climb if you are going to eat solids like an energy bar or a piece of fruit.

On the other hand, substances like gels, which are quickly absorbed, can be taken during the climb to quickly replenish lost energy. Choosing the right gear is another important point. If you notice you climb more comfortably with easier gears, but you’re still struggling even with the largest cog, you should install an extra sprocket or a smaller chainring. The option of a 50/34 along with an 11-speed 11-32 cassette (for a road bike) is one of the best current options for climbing mountain passes, but there are other alternatives.

Lastly, if you don't mind spending a little extra, getting a good heart rate monitor will help you manage your effort better. It will allow you to identify the heart rate zones you should stay within to avoid overexertion and fatigue.