{"id":1292,"date":"2023-06-23T08:24:29","date_gmt":"2023-06-23T08:24:29","guid":{"rendered":"https:\/\/www.portvelo.co.uk\/blog\/?p=1292"},"modified":"2024-05-13T19:13:44","modified_gmt":"2024-05-13T19:13:44","slug":"how-to-ride-up-hills-faster-on-your-bike","status":"publish","type":"post","link":"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/","title":{"rendered":"How to Ride up Hills Faster on your Bike"},"content":{"rendered":"<figure id=\"attachment_1390\" class=\"thumbnail wp-caption alignnone\" style=\"width: 1024px\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-1390 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg\" alt=\"a road leading to a hill\" width=\"1024\" height=\"570\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img decoding=\"async\" class=\"wp-image-1390 size-full lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg\" alt=\"a road leading to a hill\" width=\"1024\" height=\"570\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-300x167.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-768x428.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript> The road is long<\/figcaption><\/figure>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Gear_Up_for_Success\" >Gear Up for Success<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#The_Importance_of_Gear_Ratios\" >The Importance of Gear Ratios<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Front_Chainring_Options\" >Front Chainring Options<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Fuel_your_Climb\" >Fuel your Climb<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#The_Low-Fibre_Breakfast_Approach\" >The Low-Fibre Breakfast Approach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Proper_Carbohydrate_Intake\" >Proper Carbohydrate Intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Train_Your_Functional_Threshold_Power\" >Train Your Functional Threshold Power<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Understanding_Your_FTP\" >Understanding Your FTP<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Interval_Training_to_Improve_FTP\" >Interval Training to Improve FTP<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Step_1_Interval_Intensity\" >Step 1 Interval Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Step_2_Interval_Duration\" >Step 2 Interval Duration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Step_3_Recovery_Intensity\" >Step 3 Recovery Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Step_4_Recovery_Duration\" >Step 4 Recovery Duration<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#When_to_Sit_and_When_to_Stand\" >When to Sit and When to Stand<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Staying_Seated_on_Gentle_Climbs\" >Staying Seated on Gentle Climbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Standing_for_Steeper_Climbs\" >Standing for Steeper Climbs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Lighten_Your_Load\" >Lighten Your Load<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#The_Role_of_System_Mass\" >The Role of System Mass<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Embrace_Hill_Repeats\" >Embrace Hill Repeats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#The_Benefits_of_Hill_Repeats\" >The Benefits of Hill Repeats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#1_Target_range\" >1. Target range<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#2_Negative_splitting\" >2. Negative splitting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#3_Varying_Gradients\" >3. Varying Gradients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#4_Change_each_Repetition\" >4. Change each Repetition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#5_Recovery_time\" >5. Recovery time<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#The_Art_of_Pacing\" >The Art of Pacing<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Controlling_Power_Heart_Rate_Cadence\" >Controlling Power, Heart Rate &amp; Cadence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Know_the_climb\" >Know the climb<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Finally\" >Finally<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#Five_Facts_About_How_To_Be_Better_At_Riding_Up_Hills\" >Five Facts About How To Be Better At Riding Up Hills:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#FAQs_about_How_To_Be_Better_At_Riding_Up_Hills\" >FAQ&#8217;s about How To Be Better At Riding Up Hills<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#How_can_I_improve_my_ascending_skill_set_for_cycling_uphill\" >How can I improve my ascending skill set for cycling uphill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#What_should_I_eat_before_a_hilly_route_to_improve_my_uphill_cycling_performance\" >What should I eat before a hilly route to improve my uphill cycling performance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#What_are_some_training_sessions_to_improve_my_climbing_capabilities_while_cycling_uphill\" >What are some training sessions to improve my climbing capabilities while cycling uphill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#How_can_I_pace_myself_when_climbing_uphill_on_a_bike\" >How can I pace myself when climbing uphill on a bike?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#What_is_the_best_way_to_lighten_my_load_for_more_efficient_uphill_cycling\" >What is the best way to lighten my load for more efficient uphill cycling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/#How_can_I_tackle_steep_switchbacks_when_cycling_uphill\" >How can I tackle steep switchbacks when cycling uphill?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you&#8217;ve ever wondered how to ride up hills faster on your bike, this post is for you!<\/p>\n<p>I am always looking at ways to improve on the bike, whether that&#8217;s been faster or making sure i don&#8217;t fall off so often. However there is always one thing I am constantly striving to improve, and that is be better at climbing hills. Whether it&#8217;s powering up local climbs or conquer the mountains, becoming better at climbing can be one of the most exciting and rewarding parts of cycling.<\/p>\n<p>But climbing can also be one of the most intimidating elements of cycling. Grinding to a halt on a climb or seeing other riders ride past you seemingly with ease is never enjoyable.<\/p>\n<p>Refining your climbing skills, from climbing technique to kit choices, and you\u2019ll see impressive results. Read on to find out more.<\/p>\n<h2><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Gear_Up_for_Success\"><\/span>Gear Up for Success<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_1347\" class=\"thumbnail wp-caption alignnone\" style=\"width: 799px\"><img decoding=\"async\" class=\"size-full wp-image-1347 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/799px-Bicycle_crankset_Shimano_105_R7000_chainring_50-34_length_172.5mm_11_speed.jpg\" alt=\"Shimano 105 crankset 50-34 11 speed\" width=\"799\" height=\"600\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1347 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/799px-Bicycle_crankset_Shimano_105_R7000_chainring_50-34_length_172.5mm_11_speed.jpg\" alt=\"Shimano 105 crankset 50-34 11 speed\" width=\"799\" height=\"600\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/799px-Bicycle_crankset_Shimano_105_R7000_chainring_50-34_length_172.5mm_11_speed.jpg 799w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/799px-Bicycle_crankset_Shimano_105_R7000_chainring_50-34_length_172.5mm_11_speed-300x225.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/799px-Bicycle_crankset_Shimano_105_R7000_chainring_50-34_length_172.5mm_11_speed-768x577.jpg 768w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/noscript> Shimano 105 Crankset 50-34 11 speed<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>In this part of the article, we&#8217;ll focus on how to gear up for success. We&#8217;ll start by exploring the importance of <strong>gear ratios<\/strong>, which can dictate just how much leg power is needed to make it up challenging inclines. From there, we&#8217;ll move on to another crucial factor:\u00a0<strong>front chainring options<\/strong>. By the end of this discussion, you&#8217;ll have a better sense of how to choose the best gear for your next hill-climbing adventure.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Importance_of_Gear_Ratios\"><\/span>The Importance of Gear Ratios<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Optimizing gear ratios<\/strong> is crucial for cyclists as it determines the efficiency and ease of pedalling and makes you better at riding up hills. The appropriate gear ratio depends on terrain, speed, and physical ability. Improper gearing could result in either leg fatigue or failure to climb hills as you come to a grinding halt. Therefore, understanding the importance of gear ratios will assist you in maximizing their potential while minimizing effort. How you can tell if you have the correct setup, is simple. If you always climb in the lowest gear and are in your lowest gear on the first climb, you need to revise your selection.<\/p>\n<p><strong>Efficient front chainring<\/strong> options are a fundamental aspect of achieving maximum performance during cycling. Depending on terrain and riding conditions, choosing the appropriate size chainring is key in optimizing gear ratios. Cyclists can select varied combinations of chainrings to achieve the desired ratio for optimal power output during pedalling. You maybe better off with a compact chainset, the inner of the double cranks has 34 teeth. Stronger more experienced riders may look at moving from a 23\/11 rear cassette to a 25, 26 or even a 30.<\/p>\n<p>The correct selection of gear ratios helps to avoid unnecessary leg fatigue and ensures effortless pedalling. Proper cadence intervals ensure greater exercise efficacy, with fewer energy wastages, attaining maximum power with less exertion.<\/p>\n<p>A cadence of around 80-90rpm should conserve your energy, however this will drop on steeper inclines and the cadence should be metronomic<\/p>\n<p>Choose your front chainring wisely, because\u00a0<strong>it can make or break your climbing game<\/strong>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Front_Chainring_Options\"><\/span>Front Chainring Options<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Optimizing bike performance for a hill climb<\/strong>\u00a0requires careful consideration of many factors, including proper front chainring options. A well-selected chainring can make climbing easier and more efficient by matching the physical characteristics of the rider.<\/p>\n<table>\n<thead>\n<tr>\n<th>Chainring Size<\/th>\n<th>Teeth Count<\/th>\n<th>Efficiency Level<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Compact<\/td>\n<td>50\/34T<\/td>\n<td>The most versatile choice for general riding and climbing, as it has a wider range of gears to choose from.<\/td>\n<\/tr>\n<tr>\n<td>Standard Double<\/td>\n<td>52\/36T or 53\/39T<\/td>\n<td>A fairly popular choice among road cyclists who regularly participate in competitions.<\/td>\n<\/tr>\n<tr>\n<td>Sub-Compact Double<\/td>\n<td>48\/32T or 46\/30T<\/td>\n<td>An increasingly popular alternative which offers more range than a single-ring setup but less than a double-set up.<\/td>\n<\/tr>\n<tr>\n<td>Cyclocross Chainrings<br \/>\n(for Road Bikes)<\/td>\n<td>Variations range from 44 to 46 teeth in the outer ring and between 34 and 36 teeth in the inner rings.<\/td>\n<td>A good choice for serious road cyclists who want\/would occasionally use off-road gears but not have to massively sacrifice on-road gear ratios.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>While selecting the chainring, it&#8217;s important<\/strong> to consider your fitness level, style of riding as well as the geography of the area. The front chainring options available can cater to a wide range of preferences and requirements.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fuel_your_Climb\"><\/span>Fuel your Climb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_1355\" class=\"thumbnail wp-caption alignnone\" style=\"width: 800px\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1355 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl.jpg\" alt=\"A Breakfast Bowl Bircher\" width=\"800\" height=\"800\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1355 size-full lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl.jpg\" alt=\"A Breakfast Bowl Bircher\" width=\"800\" height=\"800\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl.jpg 800w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl-300x300.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl-150x150.jpg 150w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/High-Carb-Breakfast-Bowl-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/noscript> High Carb Breakfast Bowl<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>As any seasoned cyclist knows, hills are one of the most intimidating aspects of a ride. One of the keys to riding up hills faster is to fuel right. That&#8217;s why I&#8217;ve dug into the research on how to fuel your climb. In this part, we&#8217;ll explore two distinct approaches: <strong>the low-fibre breakfast approach, and proper carbohydrate intake<\/strong>. By uncovering the science behind these methods, we can optimize our nutrition for maximum hill-climbing performance.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Low-Fibre_Breakfast_Approach\"><\/span>The Low-Fibre Breakfast Approach<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Starting your day with the right breakfast is essential for a successful day in the saddle, and <strong>&#8216;the low-fibre breakfast approach&#8217;<\/strong> is an effective solution to fuel your ride. Instead of high-fibre meals that can cause discomfort or digestive issues, choosing low-fibre options like oatmeal, eggs, or fruit juice provides the energy required to start your ride without any hardships.<\/p>\n<p><strong>Low-fibre breakfast options<\/strong> are easily digestible and gives the digestive system ample time to settle before starting uphill. Choosing low-fibre options may not be sufficient if you have a longer distance or more intense climbs in mind. In such scenarios, you need to add protein and simple carbs to avoid running out of steam during extended periods of exertion.<\/p>\n<p>The emphasis should be on moderate glycaemic index (GI) foods such as porridge, berries, or toast with honey that release sugar slowly over time.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Proper_Carbohydrate_Intake\"><\/span>Proper Carbohydrate Intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Optimizing carbohydrate intake is vital to climbing efficiently<\/strong>. Carbohydrates are the primary source of energy in physical activities, and inadequate consumption can lead to fatigue. The right amount of carbohydrates keeps your muscles fuelled throughout the climbs. you need to maintain blood glucose levels and this can be achieved through consuming gels or energy bars or even as simple as an energy drink. 250ml of sports drink takes around 15 minutes to be completely absorbed.<\/p>\n<p>A suitable approach for proper carbohydrate intake is to consume <strong>between 60 and 90 grams of carbohydrates per hour<\/strong>, depending on your body weight and the intensity of the ride and climbs. Make sure to consume easily digestible carbs like energy bars, gels, chews, jelly babies etc.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Train_Your_Functional_Threshold_Power\"><\/span>Train Your Functional Threshold Power<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One technique that will help improve your results is training your <strong>functional threshold power (FTP)<\/strong>, which is the maximum sustainable power output an athlete can maintain over time. In this segment, we&#8217;ll be exploring how to increase your FTP by first\u00a0<em>understanding what it means and why it&#8217;s important<\/em>. We&#8217;ll then dive into interval training as a means to improve your FTP, backed by scientific research and real-world examples. If you&#8217;re looking to take your hill climbing to the next level, stick around to learn more about training your FTP.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Understanding_Your_FTP\"><\/span>Understanding Your FTP<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Functional Threshold Power (FTP)<\/strong>\u00a0is a vital metric for cyclists that helps them understand their performance potential. It is defined as the maximum power a rider can sustain for one hour and is measured in watts per kilogram of body weight. Knowing your FTP helps you to structure your training regime by setting appropriate goals and tracking progress. Your FTP reflects your aerobic fitness level, which improves with consistent training.<\/p>\n<p>To improve your performance, it is necessary to ascertain your current FTP, which involves carrying out an FTP test. This involves performing an all-out effort for 20 minutes while recording average power output and heart rate. The recorded values are used to determine the rider&#8217;s Functional Threshold Power. A more precise method is through lab testing, but this requires help from professionals. The majority of training apps, like <a href=\"https:\/\/www.trainerroad.com\/\" target=\"_blank\" rel=\"noopener\">TrainerRoad<\/a>, <a href=\"https:\/\/uk.zwift.com\/\" target=\"_blank\" rel=\"noopener\">Zwift<\/a>, <a href=\"https:\/\/uk.wahoofitness.com\/wahoo-x-membership\" target=\"_blank\" rel=\"noopener\">Wahoo X<\/a> and many others, include a 20 minute FTP test.<\/p>\n<p>Understanding your FTP allows you to tailor specific workouts and train at appropriate levels based on zones calculated from your FTP value. By doing so, you can layout effective training plans that target specific zones and attain maximum results in minimum time.<\/p>\n<p>To better understand these zones, take a look here, where TrainerRoad explain the <a href=\"https:\/\/www.trainerroad.com\/blog\/cycling-power-zones-training-zones-explained\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"post\" data-id=\"33200\">seven different power zones<\/a>. Active recovery, Endurance, Tempo, Sweet Spot, Threshold, VO2 Max, and Anaerobic Capacity. Each power zone is defined by a percentage of your Functional Threshold Power (FTP). The time you can spend in each zone is progressively limited. For example, athletes can generally stay in their endurance zone for multiple hours but can only stay above anaerobic capacity for a handful of seconds.<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Interval_Training_to_Improve_FTP\"><\/span>Interval Training to Improve FTP<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure id=\"attachment_1350\" class=\"thumbnail wp-caption alignnone\" style=\"width: 990px\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1350 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Ninja-Interval-Session.png\" alt=\"Ninja Interval Session\" width=\"990\" height=\"237\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1350 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Ninja-Interval-Session.png\" alt=\"Ninja Interval Session\" width=\"990\" height=\"237\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Ninja-Interval-Session.png 990w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Ninja-Interval-Session-300x72.png 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Ninja-Interval-Session-768x184.png 768w\" sizes=\"(max-width: 990px) 100vw, 990px\" \/><\/noscript> Image Above: An example of an interval session from <strong><a href=\"https:\/\/www.njingacyclingacademy.com\/\" target=\"_blank\" rel=\"noopener\">Njinga <\/a><\/strong>&#8211; 3 x 3-minute intervals at 90% of FTP followed by 1 minute at 105% of FTP.<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>To enhance an individual&#8217;s FTP, a specialized method known as\u00a0<strong>interval training<\/strong> is employed. This exercise involves intense sessions of short and long periods of high-intensity cycling interspersed with active recovery performed in intervals. The aim is to boost the body&#8217;s efficient use of oxygen for energy, thereby increasing one&#8217;s FTP capacity. By adjusting the duration and intensity of the intervals, you can create a workout that is challenging yet manageable.<\/p>\n<p>Here is a 4-step guide on how to perform interval training\u00a0to improve your FTP:<\/p>\n<ol>\n<li>Ascertain the interval intensity based on training goals<\/li>\n<li>Ascertain the interval duration<\/li>\n<li>Ascertain the recovery intensity<\/li>\n<li>Ascertain the recovery duration<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Interval_Intensity\"><\/span>Step 1 Interval Intensity<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"elementor-element elementor-element-f50e138 elementor-widget elementor-widget-text-editor\" data-id=\"f50e138\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>The first step is to determine the intensity of your intervals. Interval intensity should be based on the specific training goal. Do you want to increase VO2max? Or increase anaerobic power? or your FTP<\/p>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-7929bda elementor-widget elementor-widget-text-editor\" data-id=\"7929bda\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>Whatever your goal is, make sure to base your interval intensity on that goal. The intensity for each interval should be within or above your\u00a0<strong>aerobic threshold heart rate<\/strong>, ranging from 15 seconds to eight minutes. These types of interval sessions are commonly known as Over-Unders and are a type of threshold-specific work that trains your body to deal with metabolic by-products that come with riding above FTP.?<\/p>\n<p>Recovery periods should consist of lower intensities than active periods and last between two to five minutes.<\/p>\n<p>You can determine the appropriate intensity levels by using heart rate monitors, perceived exertion scales, or power meters.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Interval_Duration\"><\/span>Step 2 Interval Duration<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"elementor-element elementor-element-3e73814 elementor-widget elementor-widget-text-editor\" data-id=\"3e73814\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>An interval is defined by its intensity and duration. Once you\u2019ve determined the intensity of your intervals, the next step is to determine their duration.<\/p>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-161546f elementor-widget elementor-widget-text-editor\" data-id=\"161546f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>We would recommend you seek advice from a coach or use a plan from a trusted source. To ascertain the optimal duration of interval training sessions, you need to take into account the goal and recovery capacity. Taking expert advice can help you determine what&#8217;s happening at each duration, for example 10, 20 or 60 seconds. From this you can then assess lactate concentration and energy contribution of the aerobic vs anaerobic system.<\/p>\n<p>Threshold workouts target both muscular endurance and lactate tolerance, which takes place at both the muscular level and a psychological one. Your muscles gradually adapt to increasing levels of lactate and acidic accumulation as they improve their ability to process these metabolic by-products more effectively leading to FTP improvements.<\/p>\n<div class=\"elementor-element elementor-element-9cd8960 elementor-widget elementor-widget-text-editor\" data-id=\"9cd8960\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>Apparently the longer the duration, the lower the energy contribution from the anaerobic system. On the other hand, if the interval duration is too short, there\u2019s not that much anaerobic energy spent at all.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Recovery_Intensity\"><\/span>Step 3 Recovery Intensity<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"elementor-element elementor-element-e6e3c8c elementor-widget elementor-widget-text-editor\" data-id=\"e6e3c8c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>The recovery phase of interval training is just as important as the on-phase. In fact, recovery determines the training effect of our interval training.<\/p>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-7573d26 elementor-widget elementor-widget-text-editor\" data-id=\"7573d26\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n<div class=\"elementor-widget-container\">\n<p>Incomplete recovery (e.g. too short or at a too high intensity) results in a decrease of anaerobic energy contribution over time. So the goal of our recovery is to recover \u201cfully\u201d between intervals. Recovery is important in interval training because it allows the body to recover from the high-intensity exercise and prepare for the next interval. You can optimize recovery time by engaging in active recovery, passive recovery, or a combination of both. Most people find that you need to keep working but at a much lower rate. Sometimes riding at too lower intensity, can actually negatively impact your recovery.<\/p>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Recovery_Duration\"><\/span>Step 4 Recovery Duration<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The final step in creating your interval training is to determine the recovery duration. The recovery duration will depend on the intensity and duration of your intervals and your recovery intensity.<\/p>\n<p>Just as intervals of different lengths lead to unique physiological adaptations, changing the recovery time you give yourself between intervals can also change the results of your workouts.<\/p>\n<p>To be effective, these work periods need to be very long and preferably uninterrupted \u2013 you want to accumulate as much continuous time as possible at that effort level. These efforts are sometimes split into two or even three intervals for beginners, but more experienced cyclists benefit more from settling in for the long haul.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Finally to finish up here, enhancing your FTP through interval training will play a crucial role in overall <strong>muscle endurance development<\/strong>\u00a0and can lead to massive improvements in\u00a0<strong>overall biking efficiency<\/strong>.<\/p>\n<p>Interestingly, this workout structure was initially designed for runners during the 1930s by\u00a0<strong>Woldemar Gerschler<\/strong>\u00a0before being developed further by\u00a0<strong>Peter Coe<\/strong>\u00a0into what we know it today as &#8220;interval training.&#8221;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"When_to_Sit_and_When_to_Stand\"><\/span>When to Sit and When to Stand<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_1363\" class=\"thumbnail wp-caption alignnone\" style=\"width: 1024px\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1363 size-large lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-1024x683.jpg\" alt=\"How to ride up hills faster on your bike\" width=\"1024\" height=\"683\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1363 size-large lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-1024x683.jpg\" alt=\"How to ride up hills faster on your bike\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-1024x683.jpg 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-300x200.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-768x512.jpg 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist-1536x1025.jpg 1536w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/ZigZag-Hill-Cyclist.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript> Climbing in the saddle when the gradient is less than 10% can be more efficient<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>Choosing between sitting and standing is like choosing between comfort and power, it all depends on the climb!<\/p>\n<p>Riding up hills requires a lot of mental and physical stamina to keep pushing forward. In this part of the article, we will dive into the strategies of when to sit and when to stand when going uphill. Furthermore, we will explore the benefits of adopting different riding positions for varying hill gradients.<\/p>\n<p>A cyclist\u2019s speed going uphill is the product of power, weight, and technique. As much as the first two get most of the focus, technique can make a huge difference in how comfortable, confident, and economical you are on climbs.<\/p>\n<p>Improving your body position for seated climbing and standing climbing on the bike gives you the opportunity to maintain momentum instead of losing it. Using your body weight more effectively, helps spread the work of climbing across more muscles to improve fatigue resistance, reduce back pain, and prevent numbness in your hands. Let\u2019s explore these techniques.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staying_Seated_on_Gentle_Climbs\"><\/span>Staying Seated on Gentle Climbs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>On gentle climbs, aerodynamics can still play a role in conserving energy while maintaining speed. As the slope becomes shallower, reducing drag is key to maintain momentum. One way to achieve this is by staying seated and aiming for a streamlined position. It&#8217;s also recommended to maintain a steady cadence and keep your weight balanced over both wheels to avoid excess pressure on rear or front wheels.<\/p>\n<p>In addition to these techniques, it&#8217;s beneficial to use gear ratios that place you in the most efficient power output with each pedal stroke on gentler inclines. Aerodynamic advantage comes from small details such as\u00a0<strong>tucking elbows in and leaning into the climb<\/strong>\u00a0while staying relaxed yet focused.<\/p>\n<p>Remember that steep hills require standing up for more power output.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_for_Steeper_Climbs\"><\/span>Standing for Steeper Climbs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To tackle steep climbs, it may be necessary to change your position on the bike by standing up. Standing on the pedals lets you take full advantage of your body weight, but you can\u2019t stand all the time because your legs and upper body muscles fatigue relatively quickly when your weight isn\u2019t being supported by your saddle.<\/p>\n<p>In addition to standing and sitting positions, shifting gears is essential when tackling hills. By switching to smaller front chainrings and larger rear cogs, you can maintain a steady cadence while taking advantage of mechanical advantage.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Lighten_Your_Load\"><\/span>Lighten Your Load<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>When it comes to cycling uphill, every gram of weight can make a significant difference. That\u2019s why I\u2019ve explored some strategies for reducing mass in my cycling gear. By lightening my load, I\u2019ve been able to perform better and climb hills more efficiently. Here we\u2019ll consider the most effective ways to\u00a0<strong>shed extra weight<\/strong>, and how this can impact your uphill riding.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Role_of_System_Mass\"><\/span>The Role of System Mass<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Optimizing performance while climbing hills involves various factors<\/strong>, and one of the crucial ones is &#8220;<em>the contribution of system mass<\/em>.&#8221; The overall weight of the bike and rider, including gear and accessories, affects the energy required to climb a hill. When the system mass is high, it takes more power and effort to climb uphill than when it&#8217;s lower.<\/p>\n<p>To reduce the impact of system mass on hill climbing capabilities, cyclists can make adjustments by replacing heavy components with lighter ones or taking off excessive accessories that are not needed for the ride. Even small changes in weight can result in substantial energy savings while climbing.<\/p>\n<p>In addition to adjusting equipment weight, cyclists need to monitor their bodyweight as well. Proper nutrition and hydration help prevent an imbalance between calories expended during a ride and those consumed through food intake. By doing so, they maintain optimal body composition to excel in hill climbing performance.<\/p>\n<p><strong>Fun Fact:<\/strong>\u00a0During the early days of professional cycling racing events, excessive sweat loss from competitors worried officials who thought they were losing too much weight causing harm to themselves. Hence they created laws that forced riders to carry lead plates on their bikes as proof they had not lost too much weight during races.<\/p>\n<p><strong>Climbing hills is tough, but shedding some weight off your bike can make it easier; less mass equals faster ascents.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Embrace_Hill_Repeats\"><\/span>Embrace Hill Repeats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_1385\" class=\"thumbnail wp-caption alignnone\" style=\"width: 1024px\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1385 size-large lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle-1024x684.jpg\" alt=\"A road cyclist standing whilst riding up a hill\" width=\"1024\" height=\"684\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1385 size-large lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle-1024x684.jpg\" alt=\"A road cyclist standing whilst riding up a hill\" width=\"1024\" height=\"684\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle-1024x684.jpg 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle-300x200.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle-768x513.jpg 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Road-Cyclist-Out-of-the-Saddle.jpg 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript> Riding out of the saddle can help you on steep climbs<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>I have learned that to be better at riding up hills faster I need to embrace hill repeats, it&#8217;s not just about <strong>brute strength &#8211; there&#8217;s a technique to it<\/strong>.<\/p>\n<p>In this part of the article, we&#8217;ll explore\u00a0<strong>why hill repeats are so effective<\/strong>, as well as the specific\u00a0<strong>steps you can take to make the most out of your hill repeat workout<\/strong>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Benefits_of_Hill_Repeats\"><\/span>The Benefits of Hill Repeats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hill repeats are a great way to improve your cycling performance, and in doing so, they offer many benefits. Here is an informative guide on the advantages of such practice.<\/p>\n<p>Here are the advantages of hill repeats:<\/p>\n<ul>\n<li>They help to enhance your cardiovascular system by\u00a0<strong>increasing your heart rate<\/strong>\u00a0and improving blood flow.<\/li>\n<li>Repeating hills helps you to\u00a0<strong>strengthen your leg muscles<\/strong>\u00a0as well as enhancing power output.<\/li>\n<li><strong>Climbing steeper hills becomes much more natural and enjoyable<\/strong>\u00a0since it will no longer feel like a struggle.<\/li>\n<li>Hill repeats train the body&#8217;s\u00a0<strong>lactate threshold<\/strong>\u00a0which means that you can ride for much longer before fatiguing.<\/li>\n<li>Making hill repeats part of your routine helps\u00a0<strong>boost confidence levels<\/strong>\u00a0when riding outdoors.<\/li>\n<\/ul>\n<p>If done consistently, following a few best practices will lead to significant overall improvements in cycling performance.<\/p>\n<p>Here are some helpful tips to ensure you get the best out of these sessions.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Target_range\"><\/span>1. Target range<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"\">One major key to successfully approaching hill repeats is using \u2018ranges\u2019 when it comes to training intensity targets related to heart rate figures, power numbers and perceived exertion.<\/p>\n<p class=\"\">Many cyclists target a singular number for their hill repeat intervals and subsequently find it difficult to pace these efforts accurately, especially when new to training with power, which can be quite variable in comparison to heart rate.<\/p>\n<p class=\"\">It\u2019s important to remember than intensity is a broad spectrum, intensity levels tend to blur into each other, so padding out an intensity target with a range above and below to operate within is unlikely to hinder the adaptive response, so long as the range is not too broad for the stimulus you are trying to induce.<\/p>\n<p class=\"\">Tip: Instead of targeting 250 Watts or 170 BPM as your target for a set of intervals, try something like 235-265 Watts or 165-180 BPM as your target range. If you allow yourself that kind of margin, you\u2019ll often find you pace your intervals very close to the overall number you would have set anyway.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_Negative_splitting\"><\/span>2. Negative splitting<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"\">The idea of a negative split, is simply to go faster in the second half of a session than in the first half.<\/p>\n<p class=\"\">In trying to negative split your overall hill repeat interval session by not going too hard, you can help improve the chances of completing the full set of repeats at the necessary high intensities.<\/p>\n<p class=\"\">Negative splitting also applies on a \u201cper interval\u201d basis too, where it often works well to start an interval off conservatively (i.e. at the lower end of the target range) and then increase the effort progressively as you go through the intervals.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Varying_Gradients\"><\/span>3. Varying Gradients<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"\">The effectiveness of your cycling hill repeats can sometimes be improved by choosing climbs that offer varying gradients within a single repeat. A suitable hill might start off steep, transition to a flatter section and then pitch up again towards the end.<\/p>\n<p class=\"\">What this can do is help you to better cope with changes in your pedalling style (like cadence, seated or standing pedalling etc.) and breaks in your rhythm, whilst still maintaining a high-power output.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Change_each_Repetition\"><\/span>4. Change each Repetition<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"\">Hill repeats, like most interval-based workouts, are tough physically and mentally, and to get the most from them, you\u2019ll often be forced to dig deep and push through some significant discomfort. From a psychological perspective, you can make them more bearable by riding the same hill, but in a slightly different way each time.<\/p>\n<p class=\"\">As an example, you might perform the first interval at a constant intensity top to bottom, the second interval going hard for 30 seconds and easy for 30 seconds repetitively, and the third starting and ending the interval very hard with a more steadier state effort in between.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"5_Recovery_time\"><\/span>5. Recovery time<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"\">Finally, building on the subject of adjusting training variables, the recovery time you allow yourself between your hill repeats can have a big impact on the tolerable duration of the workout as a whole and the adaptive stimulus it provides, as we discussed previously.<\/p>\n<p class=\"\">As an example, if your session is aimed at improving your maximal oxygen uptake or anaerobic capacity for instance, you\u2019ll want to give yourself plenty of recovery time so that you can produce the necessarily high-power outputs in the next interval repeats.<\/p>\n<p class=\"\">On the other hand, in other workouts, especially those focused on lactate tolerance or buffering capacity, keeping recovery intervals short in duration will help with the accumulation of lactate and the metabolic by-products of anaerobic metabolism, which can be a major factor in the quality of these specific adaptive stimuli.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Art_of_Pacing\"><\/span>The Art of Pacing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_1327\" class=\"thumbnail wp-caption alignnone\" style=\"width: 1024px\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-1327 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-1024x492.jpg\" alt=\"Cyclists Riding up Box Hill\" width=\"1024\" height=\"492\" \/><figcaption class=\"caption wp-caption-text\"><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-1327 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-1024x492.jpg\" alt=\"Cyclists Riding up Box Hill\" width=\"1024\" height=\"492\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-1024x492.jpg 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-300x144.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-768x369.jpg 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill-1536x737.jpg 1536w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Box-Hill.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript> Pacing is important when climbing hills<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>When it comes to cycling uphill, I\u2019ve learned the hard way that it\u2019s all about finding your own pace. It\u2019s an art form, and one that can make a huge difference in your overall performance. In this segment, we&#8217;ll delve into\u00a0<strong>the importance of pacing<\/strong>, and how it can help control\u00a0<strong>power, heart rate, and cadence<\/strong>. Let\u2019s dive in and explore the <strong>nitty-gritty of mastering the art of pacing<\/strong> for a better uphill cycling experience.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Controlling_Power_Heart_Rate_Cadence\"><\/span>Controlling Power, Heart Rate &amp; Cadence<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To climb efficiently, it is crucial to control the power you exert, your heart rate, and cadence. Maintaining a balance between these factors ensures you exhibit optimal performance while ascending hills.<\/p>\n<ol>\n<li>Controlling your power output helps conserve energy and avoid early fatigue while ensuring steady momentum uphill.<\/li>\n<li>Knowing when to increase or decrease your pedal revolutions per minute (RPM) offers varying degrees of resistance to control the workload on muscles and avoid surpassing your Anaerobic Threshold (AT).<\/li>\n<\/ol>\n<p>Keeping a check on your heart rate while ascending hills ensures you stay within the optimal range for endurance training. Know your current fitness. This means knowing:<\/p>\n<ul data-rte-list=\"default\">\n<li>\n<p class=\"\">The power you can currently put out for a given duration<\/p>\n<\/li>\n<li>\n<p class=\"\">Your current threshold power or heart rate, so you know when you\u2019re going into the red<\/p>\n<\/li>\n<li>\n<p class=\"\">Your overall endurance so you can pace both the climb and the ride as a whole<\/p>\n<\/li>\n<li>\n<p class=\"\">How you currently handle different pedalling techniques<\/p>\n<\/li>\n<\/ul>\n<p class=\"\">Use the data you\u2019ve collected from previous rides as well as your own intuition to inform this kind of understanding.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Know_the_climb\"><\/span>Know the climb<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"\">This includes information like:<\/p>\n<ul>\n<li>\n<p class=\"\">The distance of the climb<\/p>\n<\/li>\n<li>\n<p class=\"\">How long the climb is likely to take at your intended effort level<\/p>\n<\/li>\n<li>The gradient profile of the climb<\/li>\n<\/ul>\n<p>Once you know your body\u2019s current capabilities and the climb you\u2019ll be tackling, the final step is to combine the two together into a pacing strategy.\u00a0Within this pacing strategy, you\u2019re going to want to consider things like:<\/p>\n<ul>\n<li>If you should mostly stand up on the pedals or stay seated in the saddle<\/li>\n<li>Where to get into a more aerodynamic position if there are faster sections<\/li>\n<li>What power or HR figure you\u2019ll set as your target for the climb<\/li>\n<li>Where to push harder and where to back off if the climb isn\u2019t a consistent gradient<\/li>\n<li>Fundamental to all of the above is going to be what type of climbing effort you\u2019re wanting to actually do.<\/li>\n<\/ul>\n<p>You might for instance want to ensure you get over a climb with as little energy expenditure as possible, such as in a long sportive for instance, whereas at the other end of the scale you might be looking to get the current KOM on a local climb, with a maximal effort.<\/p>\n<p>In the first scenario, a consideration of things like gear selection and cadence will be important, whereas the latter will benefit from even further research into the current KOM holder\u2019s effort, including the power they produced, their power to weight ratio and their approach leading into the segment.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Finally\"><\/span>Finally<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Break longer climbs down into smaller sections, concentrating mostly on completing each section at the correct predetermined intensity<\/li>\n<li>Don\u2019t white knuckle a climb unless it\u2019s really short. You can use up precious energy by holding onto the bars too tightly or pulling excessively from side to side.<\/li>\n<li>Use constant positive reinforcement as you climb, telling yourself things like you\u2019re strong, you\u2019ve done this kind of thing before and try think back to previous training sessions that went particularly well<\/li>\n<li>Gamify the climb by seeing how tightly you can keep your power or HR within the target range, since this distraction will also help you manage the pain better<\/li>\n<li>Create a dedicated screen for climbing and interval training on your bike computer, so that you have the right metrics in clear view.<\/li>\n<li>Try to keep your head up and shoulders open as opposed to looking down excessively or letting the shoulders collapse in. This will help with more efficient breathing and prevent any obstruction to the airways.<\/li>\n<\/ul>\n<p>Now you have all the tips on how to be better at riding up hills faster, you can put all this to the test on <strong><a href=\"https:\/\/www.portvelo.co.uk\/tours\/the-three-counties-tour-124498\">&#8216;The Three Counties Tour&#8217;<\/a><\/strong> in September, or if that&#8217;s too soon then take a look at our upcoming <a href=\"https:\/\/www.portvelo.co.uk\/tours\/welsh-wandering-124500\"><strong>&#8216;Welsh Wanderer&#8217;<\/strong><\/a> in June 2024, where you will you can test yourself on some amazing roads. There&#8217;s plenty of time to get training!<\/p>\n<div class=\"facts\" style=\"background: #F6F1F1; margin: 0 auto; display: table; padding: 30px; margin-top: 50px; margin-bottom: 50px; border-radius: 4px; max-width: 720px;\">\n<h2><span class=\"ez-toc-section\" id=\"Five_Facts_About_How_To_Be_Better_At_Riding_Up_Hills\"><\/span>Five Facts About How To Be Better At Riding Up Hills:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"facts_body\" style=\"display: flex; font-size: 16px;\">\n<ul>\n<li style=\"font-size: 16px;\"><strong>\u2705 To climb hills faster on your bike, you should choose the right gear ratios that suit the terrain and your fitness level.<\/strong><\/li>\n<li><b style=\"font-size: 16px;\">\u2705 Nutritionist Will Girling recommends a low-<\/b><span style=\"font-size: 16px;\"><b>fibre<\/b><\/span><b style=\"font-size: 16px;\"> breakfast, such as a banana and almond butter on toast or a bowl of white rice and eggs, to replenish glycogen stores before taking on longer rides, especially hillier routes.<\/b><span style=\"font-size: 16px;\">\u00a0<\/span><\/li>\n<li style=\"font-size: 16px;\"><strong>\u2705 Cycling hill repeats, where riders do an hour up and down the same climb, using the descents as recovery, can help boost stamina and aerobic capacity.<\/strong><\/li>\n<li style=\"font-size: 16px;\"><strong>\u2705 It&#8217;s better to sit when climbing up gentler slopes as it is more aerodynamically efficient, but standing up may give more power on steeper climbs where aerodynamics are less important.<\/strong><\/li>\n<li style=\"font-size: 16px;\"><strong>\u2705 Dan Bigham, suggests reducing your bike and body weight to improve climbing speed as it&#8217;s the watts per kilogram that matters at low speeds.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"FAQs_about_How_To_Be_Better_At_Riding_Up_Hills\"><\/span>FAQ&#8217;s about How To Be Better At Riding Up Hills<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_improve_my_ascending_skill_set_for_cycling_uphill\"><\/span>How can I improve my ascending skill set for cycling uphill?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Refine your climbing technique and kit choices. Consider your gear ratios, front chainring options like a compact or semi-compact, and opting for a cassette with at least a 30-tooth sprocket. Train your functional threshold power (FTP) and try threshold on\/off sessions. Practice both seated and standing positions and consider reducing your system mass with a lighter frame, handlebar, wheels, cranks, shoes, helmet, and clothing.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_should_I_eat_before_a_hilly_route_to_improve_my_uphill_cycling_performance\"><\/span>What should I eat before a hilly route to improve my uphill cycling performance?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Aim for a low-fibre breakfast with around 1.2g of carbs per kg of body weight, such as a banana and almond butter on toast or a bowl of white rice and eggs. Low-fibre food is popular with pro riders as it&#8217;s light and easy to digest. Avoid high-fibre food, as it can feel heavy on your stomach when you climb. Give yourself an energy boost 15 minutes before the climb with fast-absorbing carbs, like gels, drinks, and energy bars, and consider adding caffeine (at least 3mg per kg of body weight) to reduce the rate of perceived exertion.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_are_some_training_sessions_to_improve_my_climbing_capabilities_while_cycling_uphill\"><\/span>What are some training sessions to improve my climbing capabilities while cycling uphill?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hill repeats are a sure-fire way to improve your climbing. Do an hour up and down the same climb, using the descents as recovery. This will boost your aerobic capacity, stamina, and mitochondria performance. Threshold on\/off sessions can help you cope better with climbing. Doing efforts at 140-150% of your threshold power for 30 seconds on and off during your training rides will help push up your threshold. Training on hills is also ideal for building endurance and mental strength for hill climbs.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_pace_myself_when_climbing_uphill_on_a_bike\"><\/span>How can I pace myself when climbing uphill on a bike?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Aim for a speed and gear choice that preserve your energy. For those less experienced at longer climbs, keep things controlled early on in relation to power, heart rate, and cadence. Don&#8217;t go all out early on and try to maintain a consistent effort throughout the climb. Use your breathing and pedal at a rate that you can sustain for the duration of the climb.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_best_way_to_lighten_my_load_for_more_efficient_uphill_cycling\"><\/span>What is the best way to lighten my load for more efficient uphill cycling?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Reducing your system mass \u2013 that&#8217;s you and your bike \u2013 can significantly improve your uphill cycling performance. Consider investing in a lighter frame, handlebar, wheels, cranks, shoes, helmet, and clothing. Shedding excess body fat can also help.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_tackle_steep_switchbacks_when_cycling_uphill\"><\/span>How can I tackle steep switchbacks when cycling uphill?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Approach the turn with a wide and smooth line to reduce the gradient&#8217;s gradient. Keep your upper body loose and your hips towards the outside of the turn. Shift your weight towards the front of the bike to keep your front wheel down. Use your outside foot to push down as you steer the bike towards the apex of the turn. Then, use your inside foot to pedal lightly as you exit the turn and resume your climbing position.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction If you&#8217;ve ever wondered how to ride up hills faster on your bike, this post is for you! I am always looking at ways to improve on the bike, whether that&#8217;s been faster or making sure i don&#8217;t fall &hellip; <a href=\"https:\/\/www.portvelo.co.uk\/blog\/how-to-ride-up-hills-faster-on-your-bike\/\">Continued<\/a><\/p>\n","protected":false},"author":2,"featured_media":1390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","footnotes":""},"categories":[21,12,16,17],"tags":[22,29,28,30],"class_list":["post-1292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners-guides","category-cycling","category-health-and-fitness","category-tips-and-advice","tag-cycling","tag-fitness","tag-tips-advice","tag-training"],"author_meta":{"display_name":"Simon","author_link":"https:\/\/www.portvelo.co.uk\/blog\/author\/simon\/"},"featured_img":"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-300x167.jpg","uagb_featured_image_src":{"full":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg",1024,570,false],"thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-150x150.jpg",150,150,true],"medium":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-300x167.jpg",300,167,true],"medium_large":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-768x428.jpg",768,428,true],"large":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg",1024,570,false],"1536x1536":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg",1024,570,false],"2048x2048":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg",1024,570,false],"widget-thumb":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-80x50.jpg",80,50,true],"woocommerce_thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW.jpg",600,334,false],"woocommerce_gallery_thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2023\/06\/Wales-JW-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"Simon","author_link":"https:\/\/www.portvelo.co.uk\/blog\/author\/simon\/"},"uagb_comment_info":49,"uagb_excerpt":"Introduction If you&#8217;ve ever wondered how to ride up hills faster on your bike, this post is for you! I am always looking at ways to improve on the bike, whether that&#8217;s been faster or making sure i don&#8217;t fall &hellip; Continued","coauthors":[],"tax_additional":{"categories":{"linked":["<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/beginners-guides\/\" class=\"advgb-post-tax-term\">Beginners Guides<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/cycling\/\" class=\"advgb-post-tax-term\">Cycling<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/health-and-fitness\/\" class=\"advgb-post-tax-term\">Health &amp; Fitness<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Tips &amp; Advice<\/a>"],"unlinked":["<span class=\"advgb-post-tax-term\">Beginners Guides<\/span>","<span class=\"advgb-post-tax-term\">Cycling<\/span>","<span class=\"advgb-post-tax-term\">Health &amp; Fitness<\/span>","<span class=\"advgb-post-tax-term\">Tips &amp; Advice<\/span>"]},"tags":{"linked":["<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Cycling<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">fitness<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Tips &amp; Advice<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">training<\/a>"],"unlinked":["<span class=\"advgb-post-tax-term\">Cycling<\/span>","<span class=\"advgb-post-tax-term\">fitness<\/span>","<span class=\"advgb-post-tax-term\">Tips &amp; Advice<\/span>","<span class=\"advgb-post-tax-term\">training<\/span>"]}},"comment_count":"0","relative_dates":{"created":"Posted 3 years ago","modified":"Updated 2 years ago"},"absolute_dates":{"created":"Posted on June 23, 2023","modified":"Updated on May 13, 2024"},"absolute_dates_time":{"created":"Posted on June 23, 2023 8:24 am","modified":"Updated on May 13, 2024 7:13 pm"},"featured_img_caption":"The road is long","series_order":"","_links":{"self":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1292","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=1292"}],"version-history":[{"count":49,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1292\/revisions"}],"predecessor-version":[{"id":2168,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/1292\/revisions\/2168"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/media\/1390"}],"wp:attachment":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=1292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=1292"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=1292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}