What climbing really demands

A long climb is usually one sustained effort. There is little time to coast, the resistance is constant, and pacing mistakes become costly. That is why good climbers are not just strong for a few minutes. They can hold a controlled effort for a long time. To prepare for this, your training should focus on three key areas: sustained aerobic power, muscular endurance, and pacing.

Build sustained power

The foundation of climbing fitness is the ability to keep producing power over time. Workouts such as tempo, sweet spot, and threshold intervals are ideal for this.
Keep in mind that climbing is almost never about riding at FTP or above it. You simply cannot sustain that intensity for an entire Alpine col, let alone several in one ride. That is why tempo work around your aerobic threshold, and just above it, is critical. This is the intensity zone where long climbs are actually ridden, and where your training should spend most of its time.

These sessions help you ride at a strong but controlled intensity for longer periods, similar to what you need on a climb. You can do them on flat roads, on the indoor trainer, or on any route where you can ride without too many interruptions.

Add strength with low-cadence work

Climbing often requires more force on the pedals, especially when the gradient gets steep. Low-cadence JOIN workouts help simulate this demand without needing a mountain.

By riding at a lower cadence while keeping the effort controlled, you build muscular endurance and learn to push steady power under resistance. It should feel strong and smooth, not forced.

Do not forget your core

There is a catch to high-torque, low-cadence climbing: most riders who climb this way experience lower back problems. The high forces on the pedals have to be anchored somewhere, and if your trunk is not up to the task, your lower back pays the price.
As the saying goes: you cannot fire a cannon from a canoe. Your legs can only deliver power if they push against a stable platform. So if you do not ride uphill regularly, core training is essential. A few short sessions per week of trunk stability work will help you transfer power efficiently and stay comfortable when the road finally does point up for an hour or more.

Use your terrain creatively

Even without mountains, you can still create climbing-specific training. Short hills, bridges, overpasses, headwinds, and indoor trainer sessions can all be useful.
Use short hills for repeated efforts. Treat a headwind like a flat climb. Use the indoor trainer for longer uninterrupted workouts when the roads around you are too flat or busy. The terrain does not have to look like a mountain to create the right training effect.

Practise pacing

Many riders lose time on climbs because they start too hard. JOIN workouts help you practise riding at the right intensity, holding your effort steady, and finishing strong.
This is especially useful for longer climbs, where going too deep early can cost you later. Learning to pace your effort in training makes it easier to stay calm when the road points up.

Fuel the work

Climbing-focused workouts can be demanding, even when they happen on flat roads or indoors. To get the most out of them, make sure you fuel properly. For harder workouts, eat enough carbohydrates before and during the ride. Training for climbing does not mean training empty. Strong climbing requires good energy availability.

The bottom line

You do not need mountains to train for climbing. With JOIN workouts that build sustained power, muscular endurance, and pacing skills, you can prepare for long climbs wherever you live. Flat roads, short hills, headwinds, and indoor sessions can all help you become a stronger climber. The mountain may come later, but the training starts where you are.