1. Training Techniques
The big cycling races usually start in the spring. But to be ready, you should maintain a strict training program of cycling all year round. Ride a stationary bicycle and maintain the same level as you do when you are racing. Vary the kinds of riding you do when you're not racing. Take long leisurely rides across your town or state. Find trails through flat open spaces where you can put on the speed and practice quick stops and turns.
2. Spread the Love Around
Speed racing and varying the kinds of hills you ride will help to train your body for the various challenges when you are on a long, hilly cycling trip. Cross training in both the off-season and between races can provide a number of benefits as well, from clearing your mind to ride another day, to working other less-taxed muscles of the body. Do spot training and spend some aerobic time on a different set of motions with an elliptical machine or rower. Get involved in another sport such as swimming or tennis that challenges your upper body.
3. Stay Lean
Hill climbing uses up energy that requires a lean body to lower the amount of weight you are pulling. The legs and glutes are the most used muscles groups when hill cycling. Practice riding while you remain seated when taking the hills to build those muscles even more. It takes more energy to ride up hills when you are planted on the seat, than when you are standing to pedal. For really long hills, alternate between sitting and standing to take some stress of your lower back.
4. Know Your Gears
Start shifting to a higher gear before you reach a hill. Your bike will last a lot longer if you are not stressing it while it is on a steep incline. If you must, to maintain a certain ratio of wheel turning to foot pedaling, switch gears on the hills with the least amount of stress.
5. Find Your Comfort Zone
Find a pace that works for you and stick with it. Hill cycling is not the best venue for racing. While trying to keep up with more experienced cyclists or those in better condition, you can get your breathing in an anaerobic state that is difficult to recover from without stopping all together. The hill climbs are for the long haul, not the sprint. If you are competitive by nature and can't help but try to beat another cyclist, tell yourself that by maintaining an even pace, you will catch up with the other riders eventually and be in a better position to pass them at that time.
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