Ride Uphill Faster: Pro Climbing Tips From Ashleigh Moolman-Pasio

Ashleigh Moolman-Pasio is one of the best climbers in the Women’s WorldTour. She has won mountain summit finishes in some of the world’s biggest races, leaving the likes of Annemiek van Vleuten and Anna van der Breggen in her wake. Manon visited Ashleigh in Girona to take a deep dive into the art of riding uphill and learn how to climb like a pro!
00:00 Intro
01:20 Realising you’re a climber?
02:19 What makes a good climber?
03:09 Training for climbs
04:50 Gear ratios for climbing
05:35 Seated vs out the saddle
07:17 Mental approach to climbing
08:10 Power data vs feeling
09:47 How to look good climbing
10:41 Eating on climbs
11:43 Favourite climbing sessions?
13:38 Ashleigh’s top 3 tips
14:23 Off the bike training
15:21 Summary
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[@gcn]

Which other pros would you love to hear share their cycling insights & tips? 🤔

[@staypufft80]

Cillian Kelly

[@rudolphpyatt4833]

Marianne Vos.

[@intellekt6940]

Biniam Girmay

[@chrisridesbicycles]

Cobbles with a classics specialist would be great, especially before We Ride Flanders.

[@sunnuntaipyorailija1662]

Sprint training with Cavendish or Sagan.

[@dlbutler]

The most impressive thing about this video is the continued conversation while pedaling up those hills.

[@gcn]

Hahaha yes that's true! If you think that's impressive then you should see the camera team running up the hill 😂

[@HKRoad]

Ashleigh seems like an impressively down to earth person as well as an awesome cyclist. So interesting to hear her approach. Well done Manon and team.

[@gcn]

It was great to sharpen are skills with one of the best! Who would you like to see us hang out with next? 👀

[@guitsynthcw]

The way the motorcycle had to gear up to keep pace with Ashleigh was impressive.

[@gcn]

She really is too strong 👀

[@Yocambio]

Another super interview with Ashleigh! Just want to add that, so far in my experience riding in Spain, Spanish drivers are super respectful and cautious around cyclists, particularly compared to the United States, where fear of death by automobile was a constant companion. You can see two times in the video where drivers waited and then gave Ashleigh, Manon and the camera moto a nice, wide berth.

[@chrisridesbicycles]

Absolutely correct. I could not believe how nice motorists are around Girona compared to Germany.

[@The1trueDave]

It's a bit of an issue in the UK as well tbh... "How dare you be 2 abreast!" * goes back to conversation with passenger * 🙄

[@gcn]

Girona is a hot spot for cycling. The drivers have come very accustom to cyclists out on the roads. It's great riding in an amazing country. Would you ever take a trip? 🗺

[@chrisridesbicycles]

@@gcn I am actually at the airport right now, waiting for my flight to Girona. Super happy to stay at Ash‘s place and munch some miles in the sun.

[@The1trueDave]

@@gcn Hell yes, as long as there were places to hire road e-bikes with big batteries so my other half could join me :-)

[@geoffwaymark465]

Love the tortured sound of the camera bikes motor when Ashleigh accelerated and they sped up to follow. That's an impressive acceleration!

[@seattlegrrlie]

It always surprises me just how tiny those pro climbers are. Manon is absolutely not a large person and she's got those fantastic sprinter legs. Ashleigh is miniscule, all power no weight

[@veganpotterthevegan]

Cyclists don't look so small when they're next to other cyclists. There's a lot more variability among women than men though. With men, the climbers are all built like female ballerinas🙃 But there are a lot of women that are very good climbers but aren't that small.

[@howlinhauler]

they are bike jockeys

[@swunson]

Shave grams where you can right 😶😂

[@The1trueDave]

There was a screenshot from Zwift at I think about 3:42 where it gave the watts and watts/kg for Ashleigh so being a nerd I had to do the maths... I make her weight about 48.5kg 😯 I mean she looked small next to Hank but seeing her next to Manon (I doubt more than 60kg) makes you realise what a weight advantage she has on the climbs...

[@CAFun3884]

Less weight to push up the hill

[@BreakawayB]

👉It’s great for women’s cycling to be represented in videos like this, thank you GCN!

[@swunson]

tons of women are going to make their brakethrough this year. lots of strong riders across the field

[@RichThomas]

Great great video Manon. You had so many specific questions - which meant real deep insight into what makes Ashleigh such a strong climber. A lot of take-aways for us lot wanting to improve. Thank you and well done

[@gcn]

Glad you enjoyed the video 🙌Would you like to see us send Manon out with a different pro, if so who? 👀

[@swifty0000007]

That was such an insightful interview, Manon seems to relax the pros into really being themselves and talking so candidly. Well done Manon - next video - Manon takes Qom of the Stelvio

[@gcn]

Now that sounds like a challenge! 🏔

[@daviddjerassi]

A full and frank interview how refreshing from a great and clean sportswoman thank you GCN loved this video.

[@gcn]

No worries! Great to hear you enjoyed it! Who should Manon interview next? 👀

[@ethangodridge6833]

Thanks GCN. A cracking video again with Ashleigh.

[@gcn]

Thanks Ethan. Ashleigh's a superstar and it's always a pleasure making videos with her!

[@colnago888]

It is so amazing to see the different personalities among professional athletes. This interview is so down-to-earth and very relatable. Ashley, I love your demeanour and how generous you are with information sharing. Great work, Manon. Absolutely love this video! 👍🏼👍🏼👍🏼 more of these, please! Great mixture of lifestyle and passion!

[@swissride4k]

As a Swiss cyclist, I know all too well the challenges of climbing hills on a bike. Ashleigh Moolman-Pasio is an inspiration to all of us, and her tips on how to ride uphill faster are truly valuable. I will definitely be incorporating these techniques into my training and I'm sure it will make a big difference. Thank you for sharing this informative video!

[@gcn]

This is what we like to hear! Nice work 🙌 Will you be out fighting for strava segments?

[@rebecca4958]

Loved this video, thank you ladies. Amazes me how you can both climb and still have a conversation without getting out of breath ha ha 👌🏻😊

[@ab9900]

One of the most informative videos I’ve seen on GCN. Thanks Manon for asking those great questions and Ashley for your thoughtful answers! I’m preparing for a Gran Fondo in a few months and this will be invaluable for my training.

[@DavidMackenzie]

Great interview. Those were well thought out, coherent questions Manon. And informative responses from Ashleigh. Really useful!

[@gcn]

Hi David! Glad you enjoyed the video 🙌What tips will you be taking on from Ashleigh?

[@DavidMackenzie]

@@gcn I liked the bit of mixing up in and out of the saddle. I'm looking to improve my out of the saddle climbing duration.

[@kuyajester6826]

Manon, What advice would you give someone who wants to train climbing with a pro while doing a really good and insightful interview? Great work! =)

[@jimmymac9221]

One of the most helpful videos I have seen on climbing. Very informative and useful information.

[@gcn]

Great to hear that you are improving on your climbing! If you need any more climbing drills check out Manon's other climbing video 👉 kzbin.info/www/bejne/ipa3qouid7dqaZY

[@aauden]

Met Ashleigh at Rocacorba last year...she is tiny, but also as hard as nails!

[@bx_cyclingchef]

I've watched many how to's on how to ride uphill. This on resonated with me as Manon revealed that once that hill comes up she feels that pain of oh no a hill. I feel just the same. Watching and listening to Ashley helped me figure out a better method of how to take action uphill. Of all the tutorials this one made more sense and I hope to employ it soon in my riding abilities. Best tutorial ever.

[@gcn]

We Love this! Adjusting your mindset can be a game changer on hills! Great to hear that you found this useful! Manon also put together these great tips for how to approach climbing! 👉 kzbin.info/www/bejne/ipa3qouid7dqaZY

[@sweht1]

One of the best “climbing tips” videos yet! Really practical and what a down to earth personality. Nice interview Manon 👍

[@PBraggMarinette]

Nice interview, Manom. Ashleigh is a true professional! You learned about Torque Work today.

[@chroniclesofalazyriderbyde9504]

This is really a good video! It's exactly what my coach has been giving to me to do on zwift. I now have a better appreciation of my training done with quality

[@christianreichelt824]

I'll save you all some time. The secret to climbing like a pro is: Make sure being born with incredible genes for climbing. With this simple trick (bike racers hate it!) you have a great chance of going uphill much faster than other people. Bob's your uncle.

[@kimwrinkle100]

Great learning video!😂. Thank you, Ashleigh and Manon!

[@Teeve01]

I loved this!! Great athlete and really helpful suggestions from her. Thank you for this!

[@gcn]

Great to hear you enjoyed the video! What tips will you be taking on? 👀

[@geoffreyhoney122]

Such a great video! Thank you so much to Ashleigh and Manon! Great questions Manon and love how articulate Ashleigh is and gracious while pedaling away! I learned so much! No pretentiousness from either of them! So relatable and down to earth! More of this stellar content please gcn! How about intervieing Lael Wilcox? A super ultra endurance athlete whois fast as all get out and down to earth/ relatable in every way! She has many FTK to her credit and since Manon is gravel positive, she would be the perfect interviewer!

[@gcn]

Thanks for the comment! We loved getting to ride with Ashleigh for the day, so great to hear that you enjoyed the video 🙌Lael Wolcox is a legend! It would be super cool to ride with her for the day... might be a long day though 😂 Did you catch her GCN+ film? 👉 gcn.eu/fkt It's a good one 👀

[@bikeanddogtripsvirtualcycling]

the dancing on the pedals and moving the bike reminded me of a very old gcn video from around a decade ago with laughing matt and alberto contador explaining the same concept

[@CatManDoSocial]

Great interview!

[@deannahulon2841]

Absolutely loved this! Love seeing Manon out there

[@gcn]

Turn those notifications on for more Girona content soon! 🔔

[@emmabird9745]

Hi Manon. Yes enjoyable and a bit instructive. Thumbs up.

[@stuartdryer1352]

More videos like this would improve GCN a lot.

[@stujm8376]

This is a great vid, I’ve learned a lot.I’m a mountain biker but a lot of what GCN publishes bridges over and it’s great advice. I wish I had the stamina of you two as well, it’s a pleasure to watch you ride together.

[@swunson]

build that stamina up! doesn’t happen overnight

[@stujm8376]

You’re not wrong!!!!

[@gcn]

That's high praise! The video is so good even mountain bikers are enjoying! Do you ever ride on the road? It might be a good way to build up your endurance? 👀

[@hdenjoy6783]

Super insightful, really enjoyable way to share so much knowledge from such amazing person. I have met Ashleigh by chance in Rocacorba, or should I say met her dad on the road not knowing who he was until he brought us to their house [Rocacorba cycling] for a very nice coffee. Can’t describe what special place it is, what a setting. But more impressive was to find a green cervelo with the South African national champs colours and Ashleigh’s name on it! Dream come true. If you ever got a chance go an visit, such wonderful people and place!

[@rubenshi9673]

Great tips and helpful, as always! Love the ending too! I think you are too modest, Manon! I'm sure you can keep up with her intervals!

[@marksIItimewarps]

When I'm out of the saddle, I sway the bike very liberally but I also bounce side to side exactly like Albert Contador. It's the lowest RPE and fastest out of the saddle technique for me. I've already tried all the techniques demonstrated in youtube for months at a time. Alberto Contador's technique is the best I've tried and perhaps, it works for me but may not be efficient for someone else. And I find that training in long flat, uninterrupted stretches continuously at Zone 3 (tempo) is about as good as actually training in a long, constant uphill road, and better than doing multiple laps on short climbs or climbs with many flat sections in between. Indoor training is also excellent substitute for the lack of suitable outdoor training environment.

[@bobfoster687]

kzbin.info/www/bejne/f4DYiqSLZradp68

[@marksIItimewarps]

​@@bobfoster687 Thank you! That's an excellent video for climbing! When they said 'drop the body weight' on the downstroke , that's the whole body, including the shoulders, upper arms, and your head. Do that correctly, and you'll move quite like Alberto Contador. You're essentially recruiting ALL the muscles in your body when you're dropping your whole body with the downstroke. You recruit them when you move your body up and then use all your body's momentum to drive the pedals on the way down. You bend your arms for leverage and also to allow your whole body to move freely.

[@gcn]

So cool to hear that you've found your rhythm! Hey, if it's good enough for Contador then why not us 🙌Tempo training is a great way to build up that fitness, do you do the flat long rides as there is a lack of big hills in your area?How about zone 2? We've done some very interesting interviews around zone 2 training and why it's so good for you. Check them out here 👉 https kzbin.info/www/bejne/p4i2foeYnJWDabc

[@marksIItimewarps]

​@@gcn Thanks for the video! Most of my training is indeed in Zone 2 to improve fat burning. Using the 'conversation method', it's about 70% of my max heart rate. The 'nose breathing method' doesn't work for me because I still breath with only my nose to the upper limit of Zone 3! I can climb Zone 2 up to 10% gradient. On steeper gradients, the only way for me to keep moving is get to the tempo zone or beyond. Probably because of my heavy 40 lbs bike that is 1/3 of my weight!😄 Contador's technique is actually complex. It took me a while to figure it out. I thought, he's only trying to look spectacular but turns out there's very strong biomechanical fundamentals behind it.

[@stevencole7331]

I think for climbing and all aspects of cycling is getting you mind in a zone . You become just primal in thought . A form of meditation . I actually go with staying in a calm state . Try not to work myself up entering a extended climb . Now I do only MTB but road cyclist sometimes have better info .

[@stuartmisfeldt3068]

Great interview, and all while riding! Manon wasn’t breathing as hard as Ashleigh!

[@robertgray9807]

I’m a big believer in torque work. Even better is to do uphill one legged repeats. Switch legs each time.. you’ll be surprised at how much better your overall stroke will get when it doesn’t get any help from the other leg.

[@carlmullender2941]

it would be wonderful to hear from Chris Froome 🤩

[@user-yh3xm3zo9l]

Ye seriously mad fit these girls are, it’s so much ease for them, bless them, 👍👏👏👏

[@carlad2286]

Excellent interview.

[@jamesconnolly9330]

Would love to hear a sprinters tips on getting into the best position in the bunch

[@gcn]

If you could pick anyone in the pro peloton, who would it be?

[@jamesconnolly9330]

@@gcn Sam Bennett would be my first choice definitely

[@AzmiJackson]

Wow got to see that sneak peek 1:37 of that prototype Roval Handlebar..

[@81caasi]

I did notice that sleek looking handlebar, hehe.

[@davekashuba4730]

Which weighs more - an S-Works Tarmac or an Ashleigh ?

[@MargeSimpson-bn7lu]

So thats it! Power to weight ratio is 90%! Who would have guessed?

[@Smurf_Garden]

beautiful hills in the background. nice location choice!

[@eddesong]

this was great. thank you (to all parties involved lol) for this!

[@gcn]

Great to hear that you enjoyed the video! Would you like to see Manon interviewing a different pro? 👀

[@MarkusFolkesson]

One more thing for us amateurs with a full time job - take a good spinnclass. Do that once a week of season, let's say from october to march and next season will be completely different!

[@devdroid9606]

Very nice audio quality. I know this is an unusual comment, but is not that easy to get good sound when there's wind and road noise. Good interview questions as well.

[@greghart6310]

So impressed by our South African women, absolutely crushing it!

[@stevenmanns248]

I'm looking forward to seeing Ashleigh give Vluety a run for her money this year. Bring it on👍

[@micheldalmeijer]

Great video with very good tips / advice 👍🏻🚴🏼‍♂️

[@gcn]

Some real gems in here! What tips will you be taking on? 🤔

[@crobertbrooke5321]

What an incredible PRO !

[@leetaylor9368]

1. Lose some weight 2. Lose the pride and have gearing on your bike which allows to to ride at a cadence of approx 90 rpm at threshold. Just saved you 16 mins, go ride your bike on Zwift

[@andresteyn341]

Wohoooo go South Africa😄👌❤❤❤

[@sunnuntaipyorailija1662]

Great questions! A lot of new ideas for my training, especially torque work related ones.

[@gcn]

Will you try torque work outside or on the turbo? 👀

[@sunnuntaipyorailija1662]

@@gcn On the turbo, as here in Finland, we don't have long climbs, which would be ideal for this😐. Hope to ride rocacorba someday, got to ready for it!

[@BTcycle]

Any climbing tips from a pro is highly appreciated.

[@Absmotovlogs]

Nice informative video bro 👍

[@dorianblue4229]

As an equipment newbie, i'd ask her what brand of glasses are hers! I'm not looking for just any recommendation but really just curious about hers and i like that shape and colour :) . I suppose pretty much all popular brands can boast pros among their cyclists, so i find it cool to just spot one and try asking... cheers and keep up the good work!

[@michaelskelton8516]

Excellent video👍

[@gcn]

Thank you 👍 More Girona no the way 👀

[@jenniferw6081]

Great interview Manon, thank you. I guess athletic talent helps a lot (and sadly I don't have any for climbing) but Ashleigh's answers were very interesting.

[@gcn]

No matter the talent we can all get fitter. Even the most talented riders have to put in the hard work 🙌 Did you pick up any tips from Ashleigh? 👀

[@jenniferw6081]

I need to improve my climbing cadence. And move from Australia to Spain!

[@robertnobles8189]

Great video! I’m attempting Alpe du Zwift tomorrow, so I will try out the gel advice.

[@bryguy6509]

If it's road to sky and your first go, just focus on completing. I have done in twice now and I'm fit as Garfield the cat. Have multiple waters, I suggest one is fuel water or includes a bit of salt due to all of the loss of sodium. My second go I went harder and didn't fuel properly. I laid in the bottom of the shower and tried not to die after. Make sure you eat or have gels, eat at hour intervals. I'm going to do completion 3 soon (this weekend?) But it's after lots of z2 volume, some cadence work and some research on fueling right. Good luck!

[@gcn]

Good luck! It's a tough climb, did you catch us sending Feather up the climb 👉 kzbin.info/www/bejne/pompnXZ_YtSLqs0 You might get a great bit of inspiration here 🙌

[@robertnobles8189]

@@bryguy6509 I joined Zwift last month and did my first Alpe attempt in mid-January in 66:41. Shooting for sub hour, second attempt was 62:15. The third attempt was 60:55, BUT I sweat on my tablet and did a U-turn right before hair-pin 17! I must have lost at least a minute fumbling to turn back around almost half way down to hairpin 16.

[@bryguy6509]

@@robertnobles8189 great effort my guy!

[@douglasbracken7562]

Great content!!!

[@jeffreytejada3090]

Hello GCN, this was a great segment indeed...hoping to see more pro-riders in the highlights...toodles

[@edwinwong9547]

15:30 poetry in motion.

[@mikew6840]

South African legend 🇿🇦 🤩!

[@jimjim676]

@GCN…….I would like to know more about the role of a road captain. What he does before, during and after a race. What makes a good captain?

[@gcn]

Great idea! Can you think of a current pro road captain that we could interview? 🤔

[@paulbradford6475]

Two things to take away from this vid: Being born with the right genetics for climbing and the right gears to make the most of those God-given gifts.

[@coco1252]

Wonderful!

[@mihajlomitrovic1211]

Great video! A lot of useful info for us mortals😅 Just wondering, for the sake of production value, is there an electric vehicle that could substitute whatever rumbling muscle car the filming crew is using now? It’s really fighting with Asleigh’s voice throughout the video.

[@talantu2493]

Thank you for interesting and informative video's. I propose to use not diesel motorbike, which films the video, it is very noisy on audio part.

[@JonBloomer]

I had to pause the video at 0:22 when Manon said "IAG Insurance Soudal Quickstep" because I work for IAG and thought I'd missed a massive announcement...sadly I hadn't it is "AG Insurance"

[@mattismac]

You guys are so lucky you can ride side by side on the roads. Here in Canada thats against the law. You have to ride single file. If we tried that here , those cars would be losing their minds wanting to run us over. Nice tips. I used to live in South Africa like Ashleigh. Nice to see so many talented athletes coming from there.

[@gcn]

It's cool that you've had the opportunity to ride in different parts of the world! How is the riding in Canada? ... we heard it's a bit cold ❄️

[@mattismac]

@@gcn Its going to be 13C and sunny here tomorrow which is good for the middle of February. But you can ride here year round for the most part where I am at. It if is real cold in the winter like -10, then I keep my rides short , like an hour. Summers are hot though, usually 24-33C in July August. December to April you need warmer gear on.

[@roberttell1587]

Hearing the scooter strain to keep up when Ashleigh starts her interval it at the end...

[@stickonatree]

Top 3 tips was shortened to just 1!

[@Lukas-bl9wy]

looking at the bike and wheels, you can really see who is the climber and who is the track cyclist 😅

[@josephlawrence685]

At what rpm are you grinding and what rpms are you spinning?

[@scottlawson9899]

A very star struck Manon.

[@EveryThingInOneMusic]

I see a climb, and I think "that descent is going to be epic!"... Unless it's a steep gravel one, then the descent might hurt more than the ascent.

[@toastyant4702]

Where do we donate for the electric moped fund?

[@ShannonSouthAfrica]

South African!!! Woo hooo!!!

[@andreslabra8766]

New roval aero handlebar/stem combo?

[@simseysimona2762]

Ace!

[@sco0tpa]

Read the book Sports Gene. Interesting insights into this and other sports.

[@SuperOrcy]

hearing more and more about low cadence torque workouts. feels like its the next zone 2 but for climbing. definitely going to add a 5x4min sweetspot @ 40-50RPM to my weekly workout and see how much it makes my legs scream.

[@81caasi]

Yep it's an interesting and effect workout. Keep in mind these are volumes for pros. My program started me out with one interval (at the end) the first and maybe second time, then moved to 3 intervals for a while, then five.

[@SuperOrcy]

@81caasi true. I'm a long way from a pro. Maybe I'll start with 1 or 2 and see how I go.

[@19diego82cinttocs]

Take a look at the "Build Me Up" program on Zwift .. loads of cadence torque segments worked into the sessions as well as in and out of the saddle .. its a real leg burner at times

[@SuperOrcy]

@@19diego82cinttocs cheers. I finished the "back to fitness" 12 weeker in the first week of Jan, and that included some low cadence work which I quite enjoyed. I was trying to decide on VO2 or build me up next, have just been waiting for the tour de zwift to finish up.

[@19diego82cinttocs]

@@SuperOrcy Well I have never tried the VO2 program so can't speak from experience but I would imagine that it would focus on building your top end. I could recommend jumping on the week 1 "Red Unicorn" to see how you feel about the "build me up" would help you to decide if you will enjoy (in a masochistic way) the program 😆

[@eltribun]

My tip for better climbing: drop 20kilos and gain 85 vo2max... well.. didnt get there yet...

[@pj9375]

Where's the rest of her????

[@stevenagy7152]

I mean I could climb like Ashleigh,should a passing truck offer up a lift… Just an amazing athlete.

[@michaelstratton5223]

"For me it's not necessarily about the brute power that I can put out, it's relative to my weight", she says while having the upper legs of a mythological war god.

[@vancelray]

I want to be able to climb like Chiara Doni.

[@matt_acton-varian]

First Hank now Manon. All you need to do is get Ollie to race her up hill and she completes the holy trinity of dropping GCN presenters.

[@gcn]

Hahahah we are sure that can be arranged! How do you think Si would do? 😂

[@matt_acton-varian]

@@gcn His sizeable ankles would weigh him down. I would expect that to be his excuse for getting trounced...

[@matt_acton-varian]

In my defence, I would get trounced too, despite my skinny frame my power to weight is pretty meagre so I would probably be dropped within the first 100m too.

[@timw4369]

Try headwind training or a heavier bike or wear weighted packs

[@dausmoithai6198]

Cars behind you, sis

[@howlinhauler]

aero bikes can't compete with aero body, just riding in drops is a way better gain than aero bike.

[@swunson]

Ride Specialized 😎

[@emiljarengrim2536]

Ashleigh would be a great GCN presenter once she retires! Although I guess being a world class cyclist who actually has won races rules her out!

[@fararrarara6769]

from the convertation, clearly, manon have more w/kg and power.

[@beemrdon52]

Greg Lemond