“Low-fibre food, such as bread and white rice is popular with pro riders as it’s light and easy to digest,” says Girling.īut be aware that some high-fibre food, such as baked beans, can feel heavy on your stomach when you climb. Nutritionist Will Girling suggests a low-fibre breakfast – such as a banana and almond butter on toast or a bowl of white rice and eggs – to replenish your glycogen stores without weighing you down on climbs. “Also consider switching to a compact or semi-compact front chainring for more generous climbing ratios,” adds Paterson.Ī standard 2x crankset has a small ring with 39 teeth, but a compact has 34 teeth on the inner ring, and a semi-compact has 36, making it much easier to spin the pedals and keep your cadence up when you’re tackling steep climbs. The advent of 12-speed road bike groupsets means even the pros are using cassettes with at least a 30-tooth largest sprocket, so don’t be shy about going large. To glide up climbs, you first need the right gear ratios.Įnsuring your bike has the appropriate gearing for the terrain you’re tackling, and your fitness level, is key. The advent of 12-speed groupsets on road bikes has seen even pro cyclists using cassettes with at least a 30-tooth largest sprocket.

Hill climb racing level 3