Indoor or outdoor cycling is a wonderful cardiovascular exercise. Cycling is performed over various terrains and each variation has benefits. Uphill cycling, when you use proper technique, further improves your cardiovascular system by strengthening your heart through the increase in heart rate. Cycling hills is a challenge, but one you can overcome with practice and that you will enjoy when you realize the increased strength and power in your legs.
Endurance
Climbing hills on a bicycle improves your muscular endurance. You train your leg muscles to perform for a longer time period and reduce their sensitivity to lactic-acid buildup. Lactic acid is what causes the burning sensation in your muscles. It is a byproduct of physical activity. As you train your muscles on hills, your body becomes more efficient at removing the lactic acid, which reduces the burn. You are able to climb higher hills without feeling tired.
Strength
Uphill cycling requires strong legs. Your leg muscles, tendons, and ligaments respond to hill training with strength improvements. This improvement in strength leads to an increase in power and force as you push down on the pedal to climb the hill. Your upper body is also involved when cycling uphill. Your arms contract to keep you on the bike instead of falling backward off the seat as you ascend a hill.
Focus and Coordination
Cycling uphill offers more than physical benefits. Your mental focus improves as you concentrate on the rough terrain. Your mind wills your legs to push through the strong resistance to reach the top of the hill.
Your overall coordination improves, also. Your upper body, lower body and core work together to keep you upright on the bike. You breathe in time with your pedal pushing to provide your muscles with needed oxygen.
Technique
Along with using proper breathing techniques, you should also maintain proper posture on your bike. Keep your hands on the top of the handlebars, your shoulders down and your chest lifted to improve your breathing. Slide your hips to the back of the saddle when seated. Maintain a consistence cadence. Lower your gear and increase your pedaling pace as you near the middle or top of the hill. Stand out of the saddle if you need the extra push from your legs. Select your gear before you stand.
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