The Anatomy of a Climber

Souplesse e Coup de Pedale: Science & Art of Climbing

Cycling's Legendary Climbs

To understand what defines a great climber, let’s first highlight some of the most legendary and iconic climbs that challenge and inspire them:

Tour de France Climbs

  • Alpe d’Huez – 21 legendary hairpin turns, a decisive battleground.
  • Mont Ventoux – The “Giant of Provence,” known for its barren, wind-swept summit.
  • Col du Tourmalet – One of the most famous Pyrenean climbs, a true test of endurance.
  • Col du Galibier – A high-altitude Alpine climb, often featured in dramatic moments.
  • Col d’Aubisque – A breathtaking but brutal Pyrenean ascent.

Giro d’Italia Climbs

  • Stelvio Pass – Italy’s highest paved mountain pass, with 48 switchbacks on one side.
  • Mortirolo Pass – A brutally steep and relentless climb, feared by many.
  • Zoncolan – One of the steepest climbs in pro cycling, demanding immense power.
  • Gavia Pass – Known for its high altitude, unpredictable weather, and epic Giro moments.

Vuelta a España Climbs

  • Angliru – A brutally steep Spanish climb, with gradients exceeding 20%.
  • Covadonga Lakes – A scenic but challenging climb in Asturias.
  • Pico Villuercas – A tough ascent often shaping GC battles in the Vuelta.

Belgium

  • Mur de Huy – Famous for the Flèche Wallonne finish, short but explosively steep.
  • Koppenberg – A short, cobbled monster in Flanders.
  • Côte de la Redoute – One of the most famous climbs in Liège-Bastogne-Liège, with max gradients over 20%.

USA & Canada

  • Mount Lemmon (USA) – A long, steady climb in Arizona, popular for training.
  • Haleakalā (Hawaii, USA) – The longest paved climb in the world, rising from sea level to over 10,000 feet.

First, ya gotta get to the climb

Training on flat terrain is crucial, with a focus on speed work and developing the skills needed to ride efficiently and conserve energy within the group. This ensures you stay fresh and prepared for the climbs when they come.

Solid Core

Total body strength is essential, including—but not limited to—a strong core and abdominal section for effective power transfer. The best way to develop this strength is through compound exercises such as squats and deadlifts. Additionally, incorporating strength training on the bike, such as force drills, can further enhance overall performance.

Climb and then climb so more

Harmony and balance are key to effective climbing. Discovering your climbing rhythm requires practice and repetition. When tackling climbs, focus on your pedal stroke, syncing it with your breathing to maintain efficiency and control.

Focus and Anatomy

The art of climbing lies in focusing on effort and managing pain. What you can sustain for 20 minutes, you can push for 40+ minutes with the right mindset. Climbers rely on a blend of slow-twitch and fast-twitch muscle fibers—slow for endurance and fast for bursts of speed and cadence changes. Prioritize a smooth, efficient pedal stroke, focusing on spinning up climbs rather than overloading muscles with excessive torque.

Efficiency

Climbing efficiently begins with smooth, high-velocity pedaling, while also prioritizing energy conservation by staying seated as long as possible. Although all climbers alternate between sitting and standing on long climbs, it’s important to recognize that standing increases heart rate due to the additional oxygen demand of the upper body muscles, leading to greater energy expenditure.

VAM: (Velocità Ascensionale Media)

Less is more when training. Do one less interval more often than one more interval.

How VAM is Calculated:

VAM=Elevation Gain (meters)Time (hours)

For example, if a cyclist ascends 500 meters in 30 minutes, their VAM would be:

500×2=1000 m/h

Interpreting VAM Values

  • 800–1000 m/h → Amateur level
  • 1100–1300 m/h → Competitive club cyclist
  • 1400–1600 m/h → Professional level
  • >1700 m/h → Elite Grand Tour climbers
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