Alishan Highway Climb: Heart Rate Management and Cadence Selection on Long Climbs

Introduction

Provincial Highway 18, starting from Chiayi City and reaching Alishan, is approximately 80 kilometers long with a total elevation gain of over 2,400 meters. This route is known for being “long”—not explosive steep pitches, but a prolonged, seemingly endless sustained climb. For many riders attempting it for the first time, the biggest trap on Alishan Highway isn’t the steepest section, but the “fatigue of not seeing the finish line.” This fatigue comes not just from the muscles, but also from the mind. Heart rate management and cadence selection are the core techniques for maintaining efficiency on Alishan’s long climbing sections.

Segment Characteristics of Alishan Highway

Understanding the gradient variations across Alishan Highway’s segments helps in establishing a more precise pacing plan.

Starting from Fenchihu, the route enters the core section of continuous moderate gradients. This stretch is long with a steady gradient, making it the most important zone for heart rate management. Many riders pass through the Zhuqi to Fenchihu section with ease, mistakenly assuming the entire route is like this, only to rapidly bonk after Fenchihu.

Core Strategies for Heart Rate Management

The challenge of long-distance climbing on the cardiovascular system lies primarily in “maintaining a steady output.” Heart rate is an important indicator of overall bodily load, but several key characteristics need to be understood:

Heart Rate Drift Phenomenon: During prolonged exercise at a fixed intensity, heart rate will slowly rise over time, even if power output remains constant. This phenomenon is particularly evident in long climbs like Alishan that last 2-3 hours.

Recommended Heart Rate Zones (as a percentage of maximum heart rate):

• Chiayi to Zhuqi: Below 60% HRmax (warm-up)
• Zhuqi to Fenchihu: 65-72% HRmax (establish rhythm)
• Fenchihu to Shizhuo: 72-78% HRmax (steady output)
• Shizhuo to Alishan: 78-85% HRmax (decisive section)

Key Principle: Before Fenchihu, if your heart rate has already exceeded 75% HRmax, you must actively reduce your pedaling force. Energy expenditure in the later sections costs more than in the earlier ones, and the energy saved will become a decisive advantage after Shizhuo.

Cadence Selection and Gear Strategy

On Alishan Highway’s long climbs, cadence selection directly affects the rate of muscle fatigue and how the load is distributed between muscles and the cardiorespiratory system.

Characteristics of Low Cadence (65-75rpm):

• Higher muscular load, better suited for strength-oriented riders
• Relatively lower stress on the cardiorespiratory system
• Prolonged low cadence tends to accumulate muscle fatigue, especially noticeable on climbs exceeding 2 hours

Characteristics of High Cadence (85-95rpm):

• Muscular load is distributed, with less force per pedal stroke
• The cardiorespiratory system must bear a higher load
• Advantageous for riders with a strong aerobic base, helping delay muscle fatigue

Recommended Strategy for Alishan’s Long Climbs:

• Early flat sections: 88-95rpm, using high cadence to keep muscles activated
• Moderate gradients after Zhuqi: 82-90rpm, find a comfortable rhythm point
• Steeper gradients after Fenchihu: 78-85rpm, adjust based on available gear range
• High-difficulty section after Shizhuo: Prioritize maintaining a sustainable breathing rhythm based on individual fitness

If you feel that you cannot maintain forward momentum even when cadence drops below 70rpm, immediately shift to an easier gear—do not stubbornly push the big chainring.

Breathing Rhythm and Heart Rate Synchronization

During long climbs, establishing a steady breathing rhythm helps stabilize heart rate:

• Try a rhythm of “inhale for 3 pedal strokes + exhale for 3 pedal strokes,” coordinating with your cadence to build regularity
• When the gradient steepens, switch to a faster breathing rhythm of “inhale for 2 + exhale for 2”
• Deliberately lengthening your exhale can reduce tension and prevent heart rate from spiking excessively
• Avoid completely interrupting your breathing rhythm while talking or drinking; take in fuel in smaller, segmented portions for greater efficiency

Practical Tips

• Consume food and water once on the flat section before Zhuqi to fully prepare for the climb ahead
• Betel nut stands and general stores along Alishan Highway can provide water refills, but it’s recommended to bring your own electrolyte drinks
• Perform 2-3 simulated long-climb training sessions in the week before the event to help your body adapt to prolonged steady output
• Calculate your hourly energy intake needs before departure based on your estimated finish time (recommended 60-90g of carbohydrates per hour)
• There are restrooms near Fenchihu Station; consider this when planning your refueling stops

Conclusion

Alishan Highway’s long climb tests not your explosive power, but your ability to sustain a steady output over an extended period. Heart rate is an honest indicator, cadence is a tool for efficiency—when the two work well together, you can conquer Taiwan’s most classic climbing route with minimal energy expenditure.

Related Reading

• Chiayi Alishan Highway: The Complete Guide to the Long Climb from Zhuqi to Alishan
• Alishan Highway (Provincial Highway 18) Riding Guide: The Pilgrimage Road from Chiayi to Alishan
• Alishan Highway Challenge Plan: 11% Average Gradient Training from Chiayi to Alishan
• Alishan Highway Cycling Challenge: Climbing Strategy from Chiayi to Alishan