How to conquer long climbs

You’ll have plenty of energy at the bottom of the climb, so it’s easy to get carried away, ride too hard at the start, and leave nothing in the tank for later.

If you have a power meter or heart rate monitor, pacing is as simple as checking your numbers on your head unit. If you don't have a power meter or a heart rate monitor, keep an eye on your breath. If you've still got enough breath to be able to talk, you’re riding at an aerobic, sustainable pace. If you’re struggling to talk, rein in the effort a bit.

A lot of people tense up and pull on the bars when climbing, but on long climbs, it helps to relax. Relax the shoulders, relax the arms, and change your hand position every so often to relieve hand pressure.

Try to get out of the saddle every now and again to relieve your backside a little bit too. You don't want to stay in the same position for too long.

Finding a rhythm means finding a cadence and a breathing rate that are comfortable for you. Aim to turn your pedals somewhere between 80 and 100 times per minute – grinding up climbs in a heavy gear is tough on your knees and on your muscles.

You might have to reduce your cadence if it’s really steep and you run out of gears, but once the gradient reduces, find a good cadence again.

Long climbs are a mental challenge, so take off the pressure by breaking the climb down into sections. Some riders like to take climbs one kilometre at a time, and others choose to go from corner to corner.

Most climbs have steeper points, and shallower points. If you’re struggling, make the most of the easier moments. Ease off, take a breath, and have a micro recovery.

On the flip side, if you're feeling good, this is the point to kick up the gears, get out of the saddle, and gain some momentum to carry into the harder sections.