Climbing hills by bike isn't exactly the idea of having fun for everyone. If you live in a hilly area or are traveling in the hills, why deny yourself the pleasure of continuing to cycle just because of the steep climbs? Climbing steep hills by bike requires knowledge of a few tips for increasing endurance, getting into a correct position on the bike and shifting gears. So get on your bike with these tips and find some steep hills to practice until it's easy!
Steps
Step 1. Prepare yourself mentally
If you have already ridden a hill by bike, you will know that it is physically tough and requires a lot of effort. If you were the type who got off the bike and walked up the hill, you will need to mentally prepare yourself first!
- Accept that it will take more effort. Once you've stopped struggling mentally, you can spend the time motivating your body and learning to make the climb easier.
- Get excited about the challenge of climbing to the top of the hill. It is something that you are perfectly capable of doing and proving it to yourself could be fun while you agonize!
- Don't expect to go fast. It's unrealistic and could physically destroy you before you even begin.
- There are many benefits to your body of cycling up a hill. Hilly terrain strengthens your fitness by helping your body use oxygen more efficiently. Also, the process of cycling up a hill involves different muscle groups as you move on the bike to maintain maximum power. The hill allows you to work hard and the descent allows you to recover, thus providing you with perfect exercise on every hill.
Step 2. Start the climb sitting on the seat
Keep your weight back and hold on to the dumbbells, locking in the center. The hands should be about 5-7.5 cm from the center of the breastbone to allow for maximum breathing. If your chest is open and your shoulders are back, you will be able to breathe more easily.
Step 3. As you make your way up the hill, lean forward
To do this, you need to keep your body down and your elbows down but slightly pointed outwards to keep your chest open and your upper body relaxed.
Step 4. Towards the top of the hill, lift off the seat
At this point, use your full body weight to help you push on the pedals. Standing upright takes a lot more energy than sitting, so don't abuse this technique; keep it that way until the last part of the hill climb. Your hands should be resting on the brake levers.
Move your body along with your legs. Keep your back straight and your chest open to make breathing easier
Step 5. Learn to shift gears as you make the steep climb
The gears are there for you to use, they will help a lot with an extra charge of energy on the way up, if you change them effectively. However, it takes practice to get used to using the gears to change the pace and power as you climb. Don't despair, keep practicing.
- Shift gears early or just before the slope of the terrain changes, not once you've already started the climb. Keep pedaling as you shift gears to maintain speed. The aim is to keep the effort as constant as possible.
- A low gear is for going uphill (you will need the higher gear to go back down).
Step 6. Keep practicing
The technique is not easy the first few times, but it is important to persevere. Only by doing this will you learn the feeling during bike climbs and the right pace to shift your body weight on the bike, in order to reach maximum power with minimum effort.
Start with small hills and gradually increase the tests on steeper climbs
Step 7. Try using low gears on steep hills
When you feel safer up the hill, learn the technique of climbing on a budget. This technique requires you to sit and use a low gear, and try not to get up:
- Breathe regularly and deeply.
- Go slowly and gradually the first few times you climb the hill. It is not a competition, it is about saving one's energy.
- Select the low gear which will allow you to ride reasonably fast.
- Sit down and grab the outside of the dumbbells. This will allow for easier breathing by opening the chest.
- When the hill gets steeper and you notice you don't have lower gears to use, hold on to the brake handles. Pull them for more power as you pedal.
- Only now can you get up for a short time if necessary. At this point, you should know by intuition what is best in the combination of standing and sitting, for a more economical use of energy.
- Stay focused on the climb while keeping the pace, making the most of every turn, to get to the top of the hill. This slower but powerful type of pace takes time to master, but is efficient and good for long hauls, such as when traveling in a hilly place for long distances. You are certainly more likely to tire than the method of standing while climbing.
Step 8. When cornering, take the longest route, outside the bend
It seems illogical, but you will lose less speed this way.
Step 9. Rest at the top of the hill
If the climb is particularly strenuous, a short rest may be fine, especially if you are training to get used to it.
Step 10. Get off with care
Watch out for obstacles such as cars, pedestrians, animals and objects along the road. Don't get off too fast - use both brakes to slow down and sit with your back straight on the saddle, so your body acts as a "compressed air brake".
If you are going down uneven terrain, such as a mountain bike trail, it is best to get off the seat and have the bike take the jolts, for you. The steeper the descent, the more you have to put your weight back as you look forward
Advice
- Climbing steep hills takes a lot of practice. Expect to fail, but keep trying. Eventually you will master the skills and improve stamina.
- Always look ahead so you know where you are headed. You may be tempted to look down, but you risk bumping into something or not seeing something if you do it too often.
- When you can climb hills with skill, you might learn hill sprints if you have to compete, or you could just train with intensity.
- Lean forward as you climb.
- Hills with rough paths require different techniques. Standing on ground that has an uneven surface can cause you to fall off the bike, you have to be very careful and only do this if necessary and balance yourself well. Use the gears as explained above, but keep your weight towards the rear wheel, to keep the bike's traction on the surface. If you have to lift yourself up during a particularly steep ride, keep your weight back and your body low, and don't leave the seat completely. Pull back, not up, on the dumbbells.
