Many new and seasoned riders struggle when the grade tips up and they must climb on their bike. There are many factors that come into play on a hill climb. Overall fitness is important, as is the weight of the rider and the bike. Some of the world's best professional climbers are also mentally tough, never believing for a second that the hill will get the best of them. There is also a good deal of skill that goes into climbing. Practice a mix of the above and you'll be ascending confidently in no time.
Step 1
Lose some weight. This is simply the most effective way to climb faster. Cyclists with the best power to weight ratio also tend to be good climbers. As you ascend a hill, gravity works against you. Reduce your weight as you build additional power to decrease the effects of this gravitational force. A heavier rider will have to work harder, meaning he will have to put out more power than a lighter rider, to ascend a climb. You can also reduce your bike's weight. This is the more expensive option, but if you have the money to spend, begin by lightening your wheelset.
Step 2
Stay seated for the most part on climbs. When you sit, you're using your gluteal muscles, which are large and powerful. The key to accomplishing a climb is to conserve energy. If you burn all of your matches early on, you'll have nothing left for the top of the hill. Since standing produces the most power, plan to stand on the steepest sections if you need to. Standing uses 10 to 12 percent more energy than staying in the saddle, so when you do stand, keep it short. Also, to make the most of the power utilized by standing, shift to one gear harder. Then shift to an easier gear when you return to the saddle.
Step 3
Assess the hill. Find markers like mailboxes or street signs along the way and work on just focusing on riding to the first marker. By dividing the hill into smaller parts, you're mentally tricking yourself into thinking that the climb is shorter or easier than it is. If you go into the climb knowing what's ahead, you can prepare a mental map of where the steep parts are and where you will stand and sit. If you go into a climb that you don't know, try to conserve as much energy as you can as you keep looking ahead and dividing the hill into segments where you can alternate sitting and standing.
Step 4
Focus on your breathing. The last thing you want to do during a hard effort is to hold your breath or breathe shallowly. When you stand to climb, keep your body vertical, not horizontal and slumped over the handlebars. You want to keep a light grip on the handlebars and your body upright so you can open up your chest and take deep breaths. If the climb is really tough, count your breaths or try to coordinate your breathing with the rotation of your legs. This will allow your mind to focus less on the pain in your legs and more on your breathing.
Step 5
Keep your cadence up. Cadence is measured on a bike computer. When you see a hill, resist the urge to take all the tension off of your pedals. Try to keep a cadence of at least 60 rpm on a hill. When you keep a higher cadence, you are dividing the work that each leg has to do into pieces. The faster you go, the less strain you're placing on your muscles. Keep a nice, even pace until you are up over the top of the hill. When you reach the top, avoid the urge to coast. Instead, keep pedaling until you are on the downhill. This will help keep your overall speed and momentum up.
Things You'll Need
- Bike computer
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