1) Don't try to be a rock-star cyclist
If you want to climb like a pro, start out full gas, speed up even more and finish with all the rest you have left. That is the secret. No, you have to make sure you find your right pace and go up steady.
Don't start the climb like a rock star. Don't try to be superhero. It is not going to happen. Find out about yourself in training then listen to your body and know what speed you can maintain.
2) Remember you'll suffer the same pain as the pros
For any amateur rider going up a big climb, remember that pro riders go through the exact same feelings. Yes, the pros go up faster but on any climb the body of a pro and the body of an amateur is pushing on the same limit. I promise you that the pros feel the very same thing as the cycle tourists. We are all riding our asses off.3) Unleash the magic of your ego
You need to be fit enough to get up the climb so always prepare hard but when you are on the climb, be passionate. Even for cycle tourists, every athlete wants to beat his neighbour or his best friend so this ego problem we all have can be something good and something important. Your ego makes you go further and makes you reach your limit.
4) Build an endurance base
Your body needs to get used to longer rides so just go out and take it easy with some longer rides to start with. Make it fun. Take some food, have some coffee stops on the way, but just make sure you have some long rides of four, five or six hours. That is the only way to build your endurance for a long day in the mountains.
The hardest session for me as a pro rider was when we did rides of six hours on the bike, with power training and threshold training and then another two-three hours behind a scooter to keep the pace even higher.
5) Pump up your power
It is hard to train for these big mountains when you live somewhere that is more flat but the best thing is to do some efforts in the middle of your ride. Some five-10 minute threshold efforts at a high intensity are very good for your fitness when it comes to doing big climbs.
6) Don't skip the carbs
You need to be well fuelled before a day in the mountains. A good dinner for me was always a steak and some carbohydrates like pasta or rice. That will do it. For breakfast eat as much as you can. I would go from an omelette to some muesli to some sandwiches and maybe some pasta. You don't want to be hungry in the mountains.
7) Top up your energy
You need to keep eating during the ride so you don't lose energy. The rule is to start eating more or less after 90 minutes into your ride. Then eat an energy bar or a banana every hour or maybe two gels in an hour towards the end of a race.8) Train as often as possible
Every hour you spend on the bike is a help for your fitness. Even if it is only one hour or half an hour on the bike after work you will get a benefit from it.
9) Do your homework
At the beginning of my career, for the first four to five years I didn't care much about good preparation but with maturity and growing up I became more serious and I wanted to know more about what I could expect each day.
It is good to know about the altitude of the climbs and the gradients so you are prepared and you know what to expect. I was not a natural at that from the beginning but I got there with maturity.
10) Never quit
When you are in pain on a mountain, you have two options. You quit or you fight. If you fight, that stays with you forever. If you quit, that stays with you forever also. So which do you prefer?
Pain is temporary but your memories stay forever. You have two options so choose the one that makes you feel proud. Yes, the mountains hurt. But once you are up there you can tell yourself: I did it. I stayed strong. And it was totally worth the pain. - The Daily Telegraph, London..