Cycling is a complex sport in which competitors must contend with a variety of strategies employed by opponents as well as many environmental factors. Chief among the latter is the hilliness of the terrain. All the elements of good technique come into play when climbing hills on your bike. A combination of performance, maintaining good balance, stamina, technique is a key to success.
Climbing hills is a skill upon which everyone can improve. Hill climbers must know when to shift, when to come out of the saddle and when to push hard. Several variables come into play; every rider must find out what works best for them. You will have to understand the techniques of successful hill climbing and then adapt them to fit your individual style. Here are some tips to get you started:
- Body Position
- Hand: keep your hands on top of the bars, perhaps 2 or 3 inches from the center stem. A wide grip on the top of the handlebar reduces breathing restriction. And remember to drop your elbows and relax your upper body.
- Upper body: Keep your upper body still. The bike should rock under you. Too much movement will waste energy. And your shoulders should be back and "open". If not, you are constricting your chest which will result in breathing inefficiencies.
- Body posture: When you slide back on your seat, you gain a leverage advantage on the pedals. The only time you would want to slide forward is for a short sprint on a small rise.
- Pedaling
A better pedal stroke is your key to going up hills faster and easier. Go into a gear that's just low enough so that you're neither spinning rapidly nor having to stand on the pedals to crank them forward. Then, keep your cadence steady and smooth. Always pay attention to your pedaling technique.
- Breathing
If you start to breathe irregularly, take a deep breath and hold it for a few pedal strokes. Try synchronizing your breathing with your pedal stroke. Start by taking a breath every time one foot reaches the bottom of a stroke. You will actually deliver more oxygen to your system with a controlled rate than an irregular panting or gasping one. Moving your hands onto the hoods enables you to open up your chest and breathe more easily.
- Standing up and cycling
Generally speaking you will be more efficient and go faster seated in the saddle. However, standing on the pedals gives you a greater feeling of power. When standing, rock the bike gently from side to side in a rhythmic fashion. Also, balance your weight slightly in front of the crank center and relax your upper body as the bike rocks back and forth. Be smooth and graceful.
- Cadence
While climbing, your cadence may naturally fall. But, some people let it fall too much. Ride at your own pace and try to find the cadence that would let you climb all day. An average of 70 rpm is considered acceptable.
- Pick a Good Line
A beginner cyclist has the tendency to pick a line that avoids the most obstacles. Seems logical, but this isn't always the best route. As you ride along a trail, your eyes should constantly scan the trail. Move your line of sight from in front of your tire to about 15 feet up the trail, then back.
- Practice regularly
Practice hill climbing techniques often. Go hard occasionally, but focus on proper form and rhythm.
Learning to climb hills and mountains opens up whole worlds of cycling possibilities. Follow these techniques, and soon you'll find that hills aren't nearly as bad as before. Make hill climbing desirable challenge and a worthy conquest.
Best of luck!
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