How To Ride A Hilly Triathlon | Climbing Tips For Triathletes





The interactive transcript could not be loaded.


Rating is available when the video has been rented.
This feature is not available right now. Please try again later.
Published on May 17, 2018

Cycling uphills in training is one thing, riding hills in a race is a whole different thing so here is GTN's advice on how to ride a hilly triathlon fast!

Subscribe to GTN: http://gtn.io/SubscribetoGTN
Check out the GTN Shop: http://gtn.io/9S

The Approach
You want to start thinking about the climb on your approach, not just as you hit it. It’s still race-day, so you can’t afford to fully back-off, but perhaps consider keeping a cap on it. For some, a slightly higher cadence also helps reduce the muscular fatigue leading into the climb. It’s also important to reduce any sudden surges or spikes in power before the hill - just try to maintain a constant effort level and settle into a nice rhythm.

The Entrance Of The Hill
As you hit the hill, you should start shifting down through the gears to easier gears. This will help reduce any spikes in power at the bottom of the climb, and that urge to maintain your cadence. Even if you don’t have a power meter this should be something you can feel through the pressure of your feet on the pedals - the aim being to maintain the pressure from the flat onto the climb.

The Body Of The Hill
Once you’re into the meat of the climb it’s important to try and find a groove and a nice rhythm again. If you’re riding to power, most athletes naturally find that they put out a little more power on the climbs, and struggle to hold back. However, I tend to advise capping your power at around 5-10% above your target race power. This still utilises this increase, but makes sure you’re not going into the red and causing any damage for later in the race.

The Crest Of The Hill
If you’ve followed all these tips you should be ready to crest the top of the hill and settle straight back into to your target power, effort, or pace. As Matt Bottrill mentioned in one of our previous videos, this is the point that so many athletes lose considerable time.

Ultimately, you need to remind yourself of the run off the bike. Emptying the tank, or jumping into the red on the climbs will hamper that run - so aim for a nice evenly paced ride.

If you enjoyed this video and found it helpful, make sure to give it a thumbs up and share it with your friends 👍

If you'd like to contribute captions and video info in your language, here's the link - http://gtn.io/9R

Watch more on GTN...
📹 Cycle Faster For Free With Time Trial Specialist Matt Bottrill - http://gtn.io/CycleFasterForFree
📹 How To Climb On A Tri Bike Like A Pro - http://gtn.io/climbtribike

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between.

With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.

Welcome to the Global Triathlon Network.

Thanks to our sponsors:
Assos of Switzerland clothing: http://gtn.io/Assos
BMC Switzerland: http://gtn.io/bmc-bikes
Cervelo bikes: http://gtn.io/cervelo
Continental: http://gtn.io/continental
ENVE wheels: http://gtn.io/ENVE-wheels
KASK helmets: http://gtn.io/kask
ON Running: http://gtn.io/On-Running
Orca: http://gtn.io/Orca
Park Tool: http://gtn.io/parktool
Polar: http://gtn.io/polar
Profile Design: http://gtn.io/profiledesign
Quarq powermeters: http://gtn.io/quarq
Roka: http://gtn.io/roka
Team Bath: http://gtn.io/TeamBath
Vision wheels: http://gtn.io/vision
Zipp wheels: http://gtn.io/zipp

YouTube Channel - http://gtn.io/YouTube
Facebook - http://gtn.io/Facebook
Instagram - http://gtn.io/Instagram
Twitter - http://gtn.io/Twitter
Google+ - http://gtn.io/GooglePlus
Strava Club - http://gtn.io/stravaclub
GMBN Tech - http://gmbn.tech/subscribe
GCN Tech - http://gcntech.co/subscribe
EMBN - http://embn.me/subscribe


When autoplay is enabled, a suggested video will automatically play next.

Up next

to add this to Watch Later

Add to

Loading playlists...