In the mountains, you can find a natural air-conditioned room.
I believe that avid cyclists who often ride outdoors are the ones who eagerly set out on their routes and journeys early in the morning. However, in the summer, no matter how early they start, as soon as the sun rises, they can feel the relentless heat. Despite the beautiful weather, the scorching heat becomes a significant challenge. Prolonged exposure to high temperatures while cycling can be exhausting for both the skin and physical endurance. That's why cyclists often choose to head towards the mountains, where they can find ample shade, and with increasing elevation, they can enjoy the refreshing coolness of the mountainous terrain.
One of the greatest joys of cycling in Taiwan is the abundance of mountain peaks to choose from. Even for the same peak, there are different routes that offer new and exciting experiences. For example, Yangmingshan's Yangjin 3P route provides thrilling challenges, and for Wu-Ling, there are westward, eastward, and northward routes to conquer. Undoubtedly, each route varies in difficulty, and there are always adventurous cyclists who come up with crazier routes to challenge everyone. For those seeking challenging (and perhaps slightly masochistic) adventures, be prepared to take on any challenge that comes your way!
Wuling TianTang Road is the final stretch for cyclists conquering the westward route to Wu-Ling, and it is also the most grueling and challenging section that puts riders' climbing abilities to the ultimate test.
Enhance climbing skills and ability to explore more mountain ranges on two wheels.
2023 Tour de France came to a successful conclusion recently, and this year's insane climbing routes left viewers in awe of the riders' extraordinary endurance. With single stages featuring over five thousand meters of climbing, and yet they managed to summon the last ounce of strength for a final sprint at the finish line, it is evident that such achievements require rigorous training. For regular cyclists like us, how can we gradually improve our climbing ability?
Having good climbing prowess involves not only physical fitness but also a combination of hardware and software skills. It requires a step-by-step approach to practice and improvement. In this article, we have summarized five key points that can effectively enhance your uphill and climbing capabilities. So let's dive in!
I. Physical Fitness
Absolutely! When climbing, we are constantly battling against gravity, and lighter weight means less effort during this process. That's why you often see professional climbers with slender physiques. Having a lower body weight gives a definite advantage when going uphill. While we may not need to maintain an athlete's extremely low weight, controlling our body weight within a healthy range can still lead to improved performance and a relatively easier climbing experience.
Elite cyclists, in pursuit of better climbing performance, always maintain a relatively slender physique and body weight.
II. Endurance
Next is endurance, and of course, endurance encompasses a wide range of factors, including muscle strength, muscle endurance, cardiovascular endurance, and more. However, these attributes are not achieved overnight. Endurance sports such as cycling and running require dedicated time and training to build cardiovascular endurance, commonly known as aerobic endurance. Improved aerobic endurance strengthens our heart, allowing it to handle the increased demands during climbing, as heart rate rises while expending more energy. With good aerobic endurance, we can tackle one ascent after another with greater ease.
Strength training is equally important. Developing a habit of cycling regularly and designating a nearby mountain as your personal training ground can be a great way to improve climbing performance. The more you ride and climb, the better your climbing endurance will become. Additionally, if you have extra time during the week, incorporating weight training into your routine can be highly beneficial. Focusing on leg muscles and core muscle groups will provide significant assistance in enhancing your climbing abilities!
Shiding Thousand Islands Lake, also known as Crocodile Island.
III. Technique Training
Have you ever experienced being left behind by your fellow cyclists one by one while climbing, feeling discouraged by the huge gap between you and them? Apart from fitness, good techniques can also compensate for the differences in fitness levels. While working on improving your fitness, mastering the essence of climbing may allow you to shine on the slopes!
1. Mastering Gears
In the process of climbing, good shifting skills can effectively help save energy. Before entering the slope, shift to a lighter gear and maintain a certain cadence while pedaling. If you don't shift to a lighter gear and climb with a heavier gear, low cadence and heavy pedaling can quickly build up lactic acid in your thighs, causing fatigue. Mastering this technique is crucial!
2. Utilize Terrain
Although climbing follows a single route, there are many details to focus on within that route. For example, when approaching a U-shaped hairpin turn, remember to ride on the outer side. Riding on the inner side would require facing the steep slope of the turn immediately, while the outer side usually offers a more gentle slope, making it an ideal resting spot. Downhill sections can be a great opportunity to rest your legs, but remember to keep your feet pedaling in a dynamic recovery to avoid cramping when entering the next downhill stretch!
JinGuashi's Jinshan Highway Hairpin Turn, skillfully using the terrain can easily lead to a successful challenge!
3. Climbing Posture
If cyclists are riding road bikes, it is essential to make good use of the different handlebar positions while climbing. As the body tends to lean forward during climbing, utilizing various hand positions becomes crucial to engage more muscles effectively. This is also one of the reasons why back pain is often experienced while climbing. Changing the grip position timely can help alleviate this discomfort, especially with flat handlebars. When the slope is relatively gentle, gripping the flat handlebars and riding with a slightly raised chest can provide relief to the back and improve the intake of air into the chest, facilitating better respiratory control.
4. Drafting Skills
Just like riding posture, continuously pedaling while seated during climbing can easily fatigue the quadriceps muscles. At this point, standing up for short bursts of high cadence pedaling and shifting gears can not only help you climb more smoothly but also provide a sense of muscle extension when standing. However, standing and pedaling (sprinting) is considered a more advanced skill and requires practice before attempting it!
Mastering the skill of cadence is a great weapon for climbing.
IV. Pacing Strategies
Cycling is an endurance sport, and even though climbing routes can be challenging with ups and downs, our main goal is to maintain a steady speed and energy output, and confidently complete the route. Therefore, climbing is not just about putting in the effort while pedaling. It's essential to plan ahead and understand the terrain. On gentle slopes, maintaining a steady cadence is crucial, and on descents or flat sections, we can take the opportunity to rest and recover. On steep slopes, we need to maintain a fast output to quickly pass through (or, if necessary, dismount decisively). Spending some time understanding the route and mastering pacing can lead to successful "no-foot down" challenges on many mountainous roads!
Before setting off, apart from doing thorough route research, equipment inspection is also essential. In case of a flat tire on mountainous roads, not having the necessary repair tools can be quite troublesome! Bringing along Bone's Bike Portable Tool Kit is a wise choice as it contains all the essential tools, including tire levers, tire patches, hex wrenches, and more. This compact and comprehensive tool kit will undoubtedly be your best companion on cycling adventures!
Bone - Bike Portable Tool Kit : Riding outdoors with the Bike Portable Tool Kit is worry-free!
Riding outdoors with the Bone Bike Portable Tool Kit is worry-free!
V. E-bikes
The aforementioned climbing tips require time and practice to master. However, if you're looking for an easier solution, consider getting an electric-assist bicycle! Electric bikes provide additional power assistance while still allowing you to engage in physical activity. This invention has made it possible for riders with varying fitness levels or those who want to explore without excessive exertion, including older cyclists, to enjoy the freedom of cycling. Nowadays, some cycling events even have electric bike categories, allowing riders to experience the advantages of road bikes while riding an electric-assist bicycle!
Taiwan has earned the reputation of being the "Kingdom of Bicycles," and it is renowned for its famous manufacturing industry as well as numerous picturesque cycling routes. These scenic routes have attracted tourists from all over the world, eager to experience the beauty of Taiwan on two wheels. However, recently, the "He Guan Shan" incident in Nantou County sparked a heated debate in the cycling community as it imposed restrictions on cycling events during holidays and certain times.
While different parties may hold varying opinions, one thing is clear – in Taiwan's sporting culture, collective efforts are needed. Cycling enthusiasts who love exploring the country on their bikes and enjoy the challenge of climbing to witness breathtaking landscapes must not only prepare themselves physically but also continue to support and promote the allure of cycling. By doing so, we can create a better sporting environment in Taiwan for the future!
This year's Tour de France Yellow Jersey champion, Jonas Vingegaard, was warmly welcomed by the people of Denmark upon his return to his homeland.