Ascend like a pro

Fly up mountains like Pogačar with these gravity-defying training strategies, performance upgrades and fuelling tips

• WHETHER YOU WANT to power up the steep slopes of the Lake District or conquer the snaking bends of Alpe d'Huez, climbing is the most exciting, painful and rewarding part of cycling. But to climb like a pro, you first need to refine every single component of your climbing skill set in pursuit of progress. With the help of an elite team of experts, we've created a blueprint to help you ascend like a champion.

What the experts say...

Top tips to increase your speed and efficiency on ascents

• 01 Gear up 

To glide up climbs like a pro, you need the right gear ratios. "A 28-tooth lower gear should see you up most climbs," advises cycling coach Phil Paterson (@coffeecarbsand carbon). Some pros use 30t sprockets on mountain stages, so don't be shy about going large. "Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios," adds Paterson. A standard ring has 39 teeth, but a compact has 34 and a semi has 36, making it much easier to spin the pedals.

02 Take a stand

• Is it better to sit or stand on climbs? The answer depends on the climb. "The shallower the gradient, the faster we climb, which means aerodynamics are still a factor," explains Paterson. "Seated climbing is more efficient up gentler climbs. But once the gradient kicks up above 10% aerodynamics are less important, so standing up may give you more power as you can use your body as leverage." Practise both in training so you're ready for every scenario.

03 Strip it down