CoachingAnswer

HOW DO I RECOVER BETWEEN CLIMBS ON A LONG RIDE?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Recovery between climbs depends on three factors: pacing the preceding climb conservatively (aim for 85-90% of your maximum sustainable effort rather than 100%), aggressive fuelling during descents and valleys (60-90 g of carbohydrate per hour), and using flat sections for genuine active recovery at 50-60% of FTP rather than tempo pace. Most riders blow up on the third or fourth climb because they went too hard on the first and failed to refuel in between. A multi-climb strategy should be planned before the ride, not improvised.

KEY TAKEAWAYS

Pace the first climb at 85-90% of maximum effort to preserve glycogen and limit deep fatigue for subsequent climbs.
Consume 60-90 g of carbohydrate per hour throughout multi-climb rides — descents and valleys are prime eating opportunities.
Use flat sections between climbs for genuine recovery at 50-60% FTP, not tempo riding that extends the fatigue debt.
Plan your effort distribution before the ride based on the number, length, and gradient of each climb.

WHO THIS IS FOR

IS THIS YOU?

Sportive riders tackling multi-climb events

You are preparing for an event with multiple significant climbs and want to arrive at each one with legs that still function.

Cyclists who fade badly on the later climbs of a long ride

Your first and second climbs feel manageable but you progressively fall apart on climbs three, four, and beyond — and you want to understand why and fix it.

THE ROADMAN VIEW

The riders who handle multi-climb days well are not necessarily the strongest — they are the best paced. Anthony sees this on every mountain sportive: the rider who attacks the first climb at 110% of what they can sustain arrives at climb three as a passenger, while the rider who held back 10-15% on climb one is still climbing strongly on climb five. It is pure maths, but ego makes it incredibly difficult to execute.

The fuelling piece is equally critical and even more overlooked. Descents are dead time for most riders — they coast, they rest, they enjoy the scenery. Smart riders use descents to eat and drink. Every gram of carbohydrate you consume between climbs is fuel available for the next one. By the time you are on the fourth climb, the difference between 40 g/hour and 80 g/hour of carbohydrate intake is the difference between riding and walking.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Prof Asker JeukendrupExercise physiologist, Loughborough University
Carbohydrate availability is the primary limiter in multi-hour endurance performance. In events lasting 3-6 hours with repeated high-intensity efforts, athletes consuming 80-90 g/hour of carbohydrate maintain power output 15-20% better than those consuming 40-50 g/hour during the final third of the event. The practical window for fuelling during a mountain ride is the descent and valley — athletes should be consuming carbohydrate aggressively during these periods.

PRACTICAL APPLICATION

DO THIS WEEK

Plan your effort distribution before the ride starts
For a ride with five climbs, plan to ride the first two at 85% of your maximum climbing power. Ride climb three at 90%. Only ride the final two at 95-100% if you feel capable. Write the target power for each climb on a strip of tape on your stem. This simple act of pre-committing to a pacing plan prevents the first-climb overexertion that destroys the rest of the ride.
Eat and drink on every descent and flat section
Prepare food that is easy to consume one-handed: energy gels, soft bars, rice cakes. Take a gel at the top of each climb and eat solid food on the flat sections between climbs. Aim for at least one gel or equivalent (25-30 g carbohydrate) between each climb. Carry more food than you think you need — running out of fuel on a mountain ride has no fix.
Keep valley-road pace properly easy between climbs
Ride at 50-60% of FTP on the flat sections between climbs. This feels very easy and slower riders may pass you. Accept it. The purpose of the valley is to recover, not to make up time. Pedalling gently clears lactate and promotes recovery; riding at 75-80% FTP extends the fatigue debt and steals power from the next climb.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEAttacking the first climb at maximum effort because you feel fresh.
FIXYour best effort on climb one means your worst effort on climb four. Discipline on the first climb — holding back 10-15% — is the single biggest factor in multi-climb success. Rate the first climb as the easiest regardless of its actual difficulty.
MISTAKECoasting through descents without eating or drinking.
FIXDescents are your only stress-free eating window. Prepare food at the top of each climb and consume it during the descent. If you reach the base of the next climb with an empty mouth, you have wasted the recovery opportunity.
MISTAKERacing valley sections between climbs to keep up with faster riders.
FIXThe valley is for recovery, not competition. Let faster riders go and ride at genuine recovery pace. You will pass many of them on climb four when their legs give out and yours do not. This is a war of attrition, not a single battle.

FAQ

FREQUENTLY ASKED QUESTIONS

How long does it take to recover between climbs?

Partial recovery (clearing lactate and restoring phosphocreatine) takes 5-15 minutes of easy riding. Full glycogen restoration takes hours and cannot happen during a ride. This is why pacing conservatively and fuelling aggressively are both essential — you are managing a declining resource (glycogen) across the entire ride.

Should I stop at the top of each climb to recover?

Brief stops (1-2 minutes) to eat, drink, and refill bottles are fine and often necessary. However, long stops of 10-15 minutes can actually make restarting harder as your muscles cool and stiffen. Keep moving gently if possible — even slow pedalling promotes recovery better than standing still.

What if there is no flat section between climbs?

On routes where one climb immediately follows another (common in mountain terrain), pacing becomes even more critical. Reduce your target power for each climb by a further 5% and ensure you have consumed fuel at the top of the preceding climb. Eat while climbing if necessary — practise eating on moderate gradients before your event.