Tom Danielson's 8 Best Climbing Secrets

Tom Danielson's 8 Best Climbing Secrets

Eight of My Climbing Secrets That Will Take Your Climbing to New Heights

 

Climbing Secret #1 - Train Upper Body Technique for Powerful and Efficient Standing

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Climbing Secret #2 - Eat the optimal nutrition before your training

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Best Climbing Legs Pre Ride Recipe - "Eggs and Legs"

 

In our coaching group we lovingly refer to this post-ride recovery meal as "Eggs and Legs." An incredibly simple rice bowl that gets the job done every single time. If I am a bit delirious from a training ride this is always my go-to. The basis for the recipe is your favorite rice and eggs combo. With already prepared rice this meal comes together in less than 10 minutes. Feel free to adjust the toppings and amounts  to make it your own and fit your macros.

Purpose: Replenish glycogen storages lost from training and aid in muscle recovery. 

Composition: Calories: 635  Protein: 19 grams Fat: 19  grams Carbs: 81  Fiber: 6 grams

Timing: Post-ride within 45-90 minutes 

Ingredients - 

  • 2 scallions, thinly sliced
  • 1/2 cup cooked rice
  • 1 tablespoon of Bragg's aminos or soy sauce
  • Kosher salt, freshly ground pepper
  • 1 tablespoons olive oil
  • 2 large eggs
  • 1/2 avocado, chopped
  • 2 tablespoons of kimchi 
  • Hot sauce (for serving)

Instructions:

  • Mix scallions, rice, and aminos in a small bowl; season with salt and pepper.

Heat oil in a nonstick skillet over medium-high heat. Crack eggs into skillet; season with salt and pepper and cook until whites are set around the edges, about 1 minute. Flip eggs and cook to desired doneness, about 30 seconds for a runny yolk. Add rice to bowl among bowls; top with eggs, avocado, kimchi and hot sauce.

 

 

Climbing Secret #3 - Use a Mindset Shift to Overcome the Tough Moments and Intervals

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Climbing Secret #4 - Train With Climbing Specific Workouts

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Climbing Strength Gym

 

Purpose:

This workout’s focus is to work on and build your standing foundational strength to improve your climbing.  Work the upper body technique listed in the video above the best you can.  We are using two key climbing PowerTrain Zones, the Low Threshold (PTZ5) and the Threshold (PTZ6). 

 

To create your zones for this workout please visit our PTZ calculator here: https://cinchcycling.cc/pages/zone-calculator

 

Please input your 10 minute power into the “High Threshold” space provided and then use the Zones calculated in this workout.

 

The Workout:

1 hour

15 mins warm up

 

Standing Power Climbs Body Position Gym

3 x 2 mins

1 min Standing  (PTZ5) 50 - 70 rpm 

1 min Standing (PTZ6) 50 - 70 rpm

 

3 mins recovery between each 2 minute interval.

 

Seated/Standing Transition Power Climbs Body Position Gym

3 x 5 mins

2 mins Seated (PTZ5) 50 - 70 rpm

1 min Standing (PTZ6) 50 - 70 rpm

2 mins Seated (PTZ5)  50 - 70 rpm

 

5 mins recovery  between each 5 minute interval.

 

Standing Technique Sprints

5 x 15 second Standing MES (All Out)  Sprints 

1 min rest between each sprint

 

 

Climbing Secret #5 - Use Off-the-Bike Strength and Activation Work to Get More Power

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Climbing Secret #6 - Use Music to Get Into the Zone

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I love to use music to coach the connection between mindset and physical effort.  I made this one hour music mix to help get into an intense mindset for intense workouts. 

 

Give it a listen for your next challenging workout here: https://soundcloud.com/cinchcycling/fire-lightning-mindset-mix-vol-ii

 

*Warning... It's intense!

 

Climbing Secret #7 - Read My Book Cycling On FORM

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CYCLING ON FORM

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If you are interested in learning more about every aspect of the sport of cycling then you should definitely check out CYCLING ON FORM.  

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This book is a MUST read for every cyclist that is interesting in expanding their cycling knowledge because becoming a better cyclist isn't just about increasing your threshold. ⁠⠀

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Enjoy your cycling more with the knowledge, training plan, and nutrition advice inside Cycling on FORM by Tom & Kourtney Danielson. ⁠

 

In this book you'll find an 8 week training program,  a complete body position guide, and the 3 Sigma

Nutrition Program. 

 

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GET YOUR COPY

 

Climbing Secret # 8  - Hire CINCH as Your Coach (Duh)

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STAGIAIRE

Learn the sport of cycling at your own pace with the CINCH STAGIAIRE Program. For just $25 a month you will get access to 2 Awesome workouts, 3 power meal recipes, and a mindset tip from Tom Danielson. 

ASCEND Coaching

ASCEND in your cycling journey and reach new levels with the guidance of a CINCH Cycling coaching. 
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