Climbing Uphill on a Mountain Bike

Mountain biking is a lot of fun, even when it comes to climbing hills. It is frustrating, however, for beginner mountain bikers because they usually cannot make it up the hills. Many think this is because they are new and need to develop strength. This is not always true.

Most of a mountain biker's success depends on technique. Climbing technique may seem complicated at first, but following these simple tips will advance your climbing skills.

• Body Position: Your hands can be either on the top of your brake hoods, or the top of your handlebars but keep them relaxed and periodically change their position. Your upper body should not be crunched up and your shoulders should be open to allow your lungs and diaphragm to open easily and therefore aid breathing. A relaxed upper body is beneficial as any muscle tension increases your oxygen and caloric demands. To balance yourself a bit better while climbing uphill, move yourself a bit forward when seated on the saddle. This would ensure that you are leaning forward and your body weight is towards the front of your bike.

• Pedaling: When you approach a hill, the gut reaction is to click into the lowest gear and attack the slope. This doesn't work. Instead, go into a gear that's just low enough so that you're neither spinning too rapidly nor having to stand on the pedals. Then, keep your cadence steady and smooth. Pay attention to the pedaling techniques.

• Shifting: For a beginner, the best approach is to shift before you actually start the climb. As you learn to shift your weight to maintain balance and traction, you can change gears to maintain speed. When you feel more comfortable, maintain your cadence in your current gear until you feel like you have to lift out of the saddle to continue pedaling. Then drop into a lower gear. This will help you maintain speed and make the hill seem less grueling.

• Breathing: Breathing rate will naturally increase and establishing a breathing rhythm will help this increased demand for oxygen. You must fight against the fact that often when an increase in intensity is called for a person will more likely hold their breath. Work on maintaining a rhythm with your focus on breathing out to rid the body of CO2 and relax on the inspiration. You'll be pleased to know that if you relax, your body will create its own breathing rhythm.

• Pick a Good Line: It also helps to pick a good line before you go up the hill. A beginning cyclist has the tendency to pick a line that avoids the most obstacles. Seems logical, but this isn't always the best route. Turning the handlebar to steer around an obstacle can upset your balance more than just going over it. Of course, you have to learn which obstacles you can power over and which to avoid. Obviously big rocks and large, wet roots will stop any advance and are best avoided. But you can generally power over the small stuff.

• Look Without Looking: A common mistake is to stare at the next dangerous-looking obstacle. Don't, because you tend to steer in the direction you're looking. Instead, see the obstacle and then focus your attention immediately on the best route around it. Make your eyes stick to this point of reference. Roughly 99.9% of the time you'll hit your mark and safely clear the obstacle.

Last but definitely not least, mental toughness. Some have it, some want it, but ALL definitely have to work for it! Get out there, find some hills that may replicate the ones you're going to be riding up and practice your technique, pacing and raise your fitness level.