Cycling: CLIMBING for Fitness

In cycling, climbing is a great source of training for your heart as well as leg muscle strengthening. It will leave you with an aching pair of legs, but an absolute sense of achievement when you finally hit the top of a hill or a mountain.

The beauty of climbing is you are always rewarded with a great downhill to enjoy thrilling speeds and the wind in your hair.

Kadugannawa Climb, Kandy

Sri Lanka is full of picturesque climbs of variant gradients a popular climb you might consider to do is Kadugannawa. Approximately 100 Km from Colombo, the climb would range from 6 to 7 Kms. It’s a relatively short climb, with a couple of tight slopes.

Recommended to do the ride by dawn to avoid traffic and catch the glorious sunrise.  At the out set a challenge of this nature looks daunting, but with some preparation and practice most can give it a try.

What to watch in a climb

The gradient or the slope, higher the slope tougher the challenge

The length. If the climb is spread over a longer length at moderate slope, it helps on the legs and other way around

Resting platforms, some climbs give small breaks of flat ground or lower gradient stretches, which helps to recover

Road profile, if the road has many hair pin bends Vs a being straight it will challenge your rhythm requiring more effort, need to be prepared for this

Some Tips for Climbing

First is ATTITUDE. You need to enjoy CLIMBING. Need to accept and embrace the challenge.

Second, SEATING POSITION. Sit most of the time while climbing. When the road suddenly gets steep that’s a good time to stand. When you are seated your heart rate remains lower and you tire less.

hird is GEARING & CADENCE (numbers of pedal spins per minute). Need to keep ‘Spinning’. You need to be in a comfortable gear ratio, smaller wheel (chain ring) in the front and larger wheel (Cassette) l in the back. Need to keep your arms rand upper body relaxed.

Fourth is PRACTICE: Pick hilly terrains in your neighborhood frequently for your rides. You will soon become better at it

Safety First

A well-serviced bicycle, a good quality helmet, lights and reflectors for night riding is a must before you get started. It’s advisable to get medical consultancy prior to engaging in endurance challenges of this nature.

CycloTRAIN at Independence square at 5.45 p.m. on Sundays

Hook up with other Cycling Enthusiasts looking to get FIT, Fat BURN and have FUN on a cycle.

For Endurance Challenges and other cycling activity visit www.facebook.com/wroom.cycling

Contributor: Yasas Hewage, Founder WrooM and Cycling Enthusiast

Contact: [email protected]