Hope's top tips for climbing to the top
Find your FTP
Training to your accurate Functional Threshold Power (FTP) not only makes your workout more efficient but also holds you accountable. To put it simply FTP is a measure of your fitness level. Your FTP represents the power (measured in watts) that you could theoretically maintain for about an hour, and it's this metric we use to scale your workout to push you to YOUR limits. Being able to measure your own personal efforts holds you accountable and helps you track your progress.
Bike set up & posture
Not setting up your bike up correctly is like trying to run in shoes that are too big. To ensure you have your bike set up correctly see your instructor before class or book in to one of our District 101 Cycle classes.
Always ensure you are using your energy in the right places
Gripping on to the handle bars for dear life is a classic example of wasted energy. If you feel your upper body starting to tense up take a moment to sit back, roll those shoulders, neck, wrists and elbows. Rest your hands back down on the handles, pushing your belly down to open up your diaphragm. This opens up your lungs giving them more space to expand and will improve aerobic efficiency.
During those climbs we all feel better coming out of the saddle – but try keeping your bum glued to your saddle until the instructor says stand. Standing up is more powerful but uses vital glycogen stores faster. Drive from those glutes and really utilize your large muscles at the back of your thighs. When it's time to come out of the saddle drive that energy up and attack!
Water is energy
If you're not hydrated, your body can't perform at its highest level. Sipping on water throughout your ride will help regulate your bodies temperature and lubricate your joints. It helps transport nutrients to give you energy. Water is key.
Ride the beat
For me this is my biggest motivator. Let the music drive you and get lost in the rhythm. You are always in control of your bike, show it who's boss and ride that beat all the way to the finish line!
Want to see Hope in action? Book into one of her classes here.