The fear of cycling uphill often limits the benefits of this exercise challenge. The benefits of uphill cycling include improved muscular endurance, muscular strength, increased leg power, more mental focus and enhanced coordination. As a beginning cyclist, these benefits will improve your overall cycling abilities. Although hill climbing may be intimidating, when you break it down into manageable, logical steps, you will easily ascend that first hill and more. Instead of searching for flat road routes, you may find yourself seeking a route that resembles a roller coaster to conquer those hills and reap the benefits.
Single Hill
Step 1
Pick up speed on the flat road as you approach the hill. Shift down into a lighter gear and speed up your pedal pace.
Step 2
Push hard on the pedals and exert pressure throughout the entire pedal stroke as you begin your climb.
Step 3
Maintain your breathing pattern to supply your working muscles with oxygen. Keep your hips near the back of the saddle when seated and keep your back straight to open up your chest and lungs.
Step 4
Pull up on the handlebars as you reach the middle of the hill so you are able to push harder with your legs.
Step 5
Stand up near the top of the hill to push harder on the pedals and power over the crest. Balance your weight over your arms when standing. Keep your chin parallel to the ground, your shoulders relaxed and your chest open.
Step 6
Shift down into a lower gear again near the top of the hill if standing is not enough for you to clear the hill.
Multiple Hills
Step 1
Pick up your speed on the flat road as you approach the first hill. Shift down into a lower gear and increase your cadence.
Step 2
Ascend the first hill as described in Section 1. Continue to pedal as you begin to descend the hill. Pedal until you reach maximum speed and your feet are unable to keep up with the rotation of the wheel.
Step 3
Tighten your stomach and lower your chest and head toward the bike to reduce the wind resistance and increase your speed. Coast until you reach the bottom of the hill and are able to pedal again.
Step 4
Start to pedal again at a fast pace as you climb the next hill. Shift down into a lower gear and maintain your pedal pace as you climb the second hill.
Step 5
Stand and pedal near the top if you need the additional power in your legs. Return to the saddle after your clear the top and pedal until you begin to coast again. Repeat your efforts as you climb your series of hill using the speed from the hill descent to your advantage.
Tips and Warnings
- Proper breathing and posture will greatly increase your success during uphill cycling. Maintain and open chest with relaxed shoulders so oxygen easily enters your body.
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