{"id":1492972,"date":"2023-03-03T14:05:51","date_gmt":"2023-03-03T12:05:51","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1492972"},"modified":"2023-03-03T14:05:53","modified_gmt":"2023-03-03T12:05:53","slug":"long-climbs-on-trainer","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2023\/03\/03\/long-climbs-on-trainer\/","title":{"rendered":"Long climbs: how do you work on them on the trainer?"},"content":{"rendered":"\n
As cyclists, long climbs pose one of the biggest challenges we can face. That’s why for many cycling enthusiasts tackling a demanding climb is a challenge they struggle to cope with.<\/p>\n\n\n\n
However, indoor training offers a safe way to prepare for a long climb. In this article we tell you how you can train for long climbs without leaving home, thanks to the smart trainer and BKOOL<\/a><\/strong>.<\/p>\n\n\n\n We’ll show you how to get the most out of training on the smart trainer to improve on long climbs!<\/strong><\/p>\n\n\n\n Before we get into it, it’s worth remembering why the smart trainer is a useful tool for training. Although we have gone into it in depth in previous articles<\/a><\/strong>, we emphasise that the trainer allows us to work specifically on different skills, such as endurance or cadence, without the road conditioning our training. In addition, we can accurately monitor our activity and adjust our training to our needs and goals, among other advantages<\/a><\/strong>.<\/p>\n\n\n\n Before we start training for long mountain climbs on the trainer, it is important that we make a realistic assessment of our current physical condition. It is likely that we will need to increase our endurance or improve our technique before we start working specifically on long climbs. It is also critical that we plan our training well, setting clear and realistic goals, and dedicating the time and frequency necessary to achieve them.<\/p>\n\n\n\n When it comes to working specifically on long climbs<\/strong>, it is important that we follow a series of techniques that allow us to improve our endurance, cadence and technique. For example, long sets can be very useful to increase our aerobic capacity and improve our endurance. We can also do simulations of climbs in which we can adjust the resistance and cadence to adapt to the characteristics of each climb.<\/p>\n\n\n\n For all these reasons, the smart trainer is an ideal tool that will allow us to work in a specific way<\/strong>, as this will allow us to adjust the training parameters to achieve an adequate and controlled stimulus. The following are some training techniques that can be useful for improving on long climbs on the smart trainer:<\/p>\n\n\n\n A good way to improve on long climbs is to dedicate specific training sessions to work on aerobic endurance and muscular endurance. In this type of session, long, continuous sets are performed, maintaining a high cadence (around 90 rpm) and an intensity that falls between the aerobic and anaerobic thresholds. A typical training session to work endurance on long climbs may consist of 4-5 sets of 15 minutes, with a 5-minute rest between each set.<\/strong><\/p>\n\n\n\n You can find endless options in our Workouts Library<\/a><\/strong> or design them yourself with the Workouts Builder<\/a><\/strong>.<\/p>\n\n\n\nWhy train on the trainer?<\/strong><\/h2>\n\n\n\n
Pre-training<\/strong><\/h2>\n\n\n\n
Training techniques for long climbs on the smart trainer<\/strong><\/h2>\n\n\n\n
Targeted training sessions<\/h3>\n\n\n\n