Hills. I love and hate hills in equal measure. Love rolling down ‘em, hate riding up ‘em, some might say. Not me. There’s a distinct pleasure in the pain of heading to the heavens. Not that many cyclists share my passion for hills.
Beginner cyclists in particular tend to hate hills, as I once did. A love affair with hills takes time to mature. Like kids enjoying the taste of cabbage or adults the taste of olives. Hills, you might say, are like a certain branded yeast paste. You either love them or hate them.
Why cyclists hate riding up hillsThis one’s obvious right? Climbing hills on a bike is damn hard. Humans by nature are lazy, at least this one. We’re smart enough not to toil unnecessarily. Why go up when I can go around?
The beginner cyclist in particular is at risk of death by a thousand pedal turns when they hit an incline. Overweight? You will suffer. Got the wrong position on the bike? You will suffer. Wearing unsuitable clothing? You’ll suffer too. Chosen the wrong gear? Yup, more suffering. Started too quickly? Oh dear, guess what, more suffering.
Even the most experienced of cyclist who has learnt the art of hill climbing can, and will, suffer. There are few worse cycling experiences than attacking a hill too early and looking up at the remainder of the climb, legs and lungs empty, head full of quitting talk.
Hill repeatsIf climbing a nasty hill once is hell, then what do you call hill repetitions? Crazy is one word. I’m one of the strange creatures who climbs a hill only for the sake of rolling back down it and climbing it again. Not because I enjoy pain but because I’m in search of speed. Odd, right? Crawling slowly up a hill to increase my speed? With so little time in life for the joy of cycling, short sharp hill intervals are an excellent way to maintain and improve fitness.
On the down side, hill repeats leave you feeling dizzy, sick and near death. If you don’t feel sick then you’re not trying hard enough. Three puke pushing hill repetitions are better than ten comfortable climbs. You’re there to hate yourself, to empty the tank, not to enjoy the view.
If anybody tells you they enjoy hill reps they are lying. Sure, I enjoy the satisfaction of completing hill reps but only after, and never during, the ride. If this all sounds like masculine posturing, trust me, I don’t look especially tough at the end of a hill repetition session.
Why cyclists love climbing hillsIt is inconceivable to some how hill climbing can be enjoyable. Forgetting the extremes of hill repetitions, a single climb elevates you, both literally and mentally. Plus there’s often a great view awaiting at the top. Many of the best hills are in countryside perfect for great cycle rides, be it the Surrey Hills, Devon, Wales, the Moors, Dales, Peak District, Lake District or Scotland.
The climb itself is a battle of wills, fighting your every weakness in the legs, lungs and mind. Sometimes it can seem as if your body is against you, but it matters not, you’ll be dragging it to the summit despite its many calls to quit.
I have few cycling goals except to ride more, and usually, faster whenever I can. Hills certainly draw out my inner chimp. Long before Strava my personal bests were tattooed onto my brain. I openly admit to shrieking like a girl the last time I beat a specific time climbing my local hill. The buzz lasted a week. I am King Kong climbing the Empire State. Hear my
How to climb a hill on your bikeFirst of all forget about the bike. Forget about the hill. These are inconsequential in the grand scheme of things. Improving your hill climbing technique is at best five percent bike and five percent hill. The remainder is all about you. Your physical and mental state will dictate how you climb. Oh and the wind, but there’s not much you can do about that but choose your Strava segment hunting days wisely.
The advice below is for those who want to climb hills quickly. I’m not going to pretend hill climbing should be some mythical science. It is not. Ride any hill slow enough in a gear low enough and you’ll reach the top.
Believe – the psychology of hill climbs
Don’t look up. Hill climbs make us suffer with reverse vertigo. We get dizzy if we look up at the incline stretching out ahead, the never ending, brutal gradients with more hairpins than your local beauty salon.
Knowing thy enemy will help, but don’t get making a mountain out of a mole hill. If the hill has you beaten before you climb on a bike then you’re in trouble. Besides, nervousness is energy wasted, energy that could be spent turning the cranks.
Break the hill down. It’s ten 100 metre segments, not a kilometre of madness. Plan your effort accordingly, rest at the outside edges of hairpins where the gradient slackens. Focus on the next pedal stroke. Count the revolutions, verbalize the pull and push of every half crank turn, dream of the bacon sandwich awaiting your return, anything to distract you from the wall of tarmac ahead.
Power to weight ratio – get the body readyYou don’t need a physicist to tell you things of lower mass are easier to lift. What? Cut the pork scratchings out young man. Oi, stop licking the bacon grease from the frying pan. Sucking your belly in may work at the cake stop but offers little aerodynamic advantage when hill climbing.
There’s a reason why the hill climbing season is so short, a) it’s hard work climbing and b) even harder keeping the weight down. Not that I’m advocating crash diets or a desire to look as frail as Froome. Just lose the puppy fat, cut a few treats out and boom, off you go. Cheaper than new wheels.
Don’t get attacking hills too hard if you’re unfit. The traditional UK hill climb season begins in September for a good reason. A glorious summer’s riding has given us the strength and stamina to ensure we don’t injure ourselves when we inevitably overcook it on a hill or two. Make sure you have a good base fitness if tackling hills relentlessly, otherwise you risk injury.
Above the waistCyclists are not renowned for their upper body strength. Opening pickle jars is a challenge let alone ten press ups. Yet the aspiring grimpeur (French person who climbs mountains) must condition their upper body to help pull on their bars when the gradient hits crazy percentages. I’m not advocating barbells and silly gymnasium machines here, simply do a few press ups at home every now and then.
Don’t neglect your core strength either. Firstly you’ll need a strong middle to avoid injury when you put your body through the heightened stress of an all out hill climb. Core strength will improve your balance, your pedalling technique and stamina, especially when you get out of the saddle.
Again, I’m not suggesting you take up yoga or Pilates. A few sit ups or planks at home will be enough. Or maybe the dreaded burpees if you’re mad enough.
Know your enemyTreat each and every hill like a new lover. Study their faces and learn their curves, their mood swings, and er, how they like to be ridden. Short and sharp? Power up. False flats? Don’t get overexcited. Long and steady? Stay seated, find a rhythm. With Strava and countless other sites providing climb profiles and even the times of people riding them, it doesn’t take too much effort to cosy up to your chosen one before you climb on your bike.
When riding a hill for the first time you have a few options. One, ride up slowly and take note. This is not for me. I simply cannot ride slowly up hills, unless of courses I’m exhausted! Two, approach the hill so that you need to descend before you can climb. This helps a little but it can be hard to judge a hill when descending, with curves, gradients and lengths easily over or underestimated.
Finally, there’s the third approach for the kamikaze in you. Hit the hill as hard as you dare and see how long you survive. If you make it, then well done for this is a rare feat. More likely you will run out of juice and crawl to the top begging for forgiveness. Still, you’ll have learnt a very valuable lesson. Never go to into the red on a climb until the last few metres.
Finding the correct pace for a hill can take time. Mix up your approaches to see if you’re a consistent steady sort or a slow starter with a powerful kick. Your tactics will undoubtedly vary depending on the hill, from the short sharp lung busters to the long and steady thigh tremblers.
What about the bike?Lastly, and least importantly, think about your bike. What do I mean the bike isn’t important? Well most hill climbers sure do like to obsess about the weight of their bikes. All well and good once you’ve mastered the basic hill climbing advice above, which is where the biggest time gains in hill climbing will come.
So what about the bike? Sure drill holes in your components and follow other weight saving advice should you so wish. For most of us little tricks like reducing the amount of water we carry are enough.
Perfect hill climbing techniqueSuch things will matter little if you choose the wrong gear when climbing the hill. Aim to maintain a high cadence. I’m not saying you should spin away like Froome or Armstrong. Circa 90 rpm should do the trick. If your cadence begins dipping below 60 it’s a sure sign you need bigger cogs on the back, or bigger thighs.
What else? Stay seated. Don’t waste precious energy supporting your own body weight. Some say standing up is a sign you’re overgeared or underpowered. Technically true but every rider is different. Besides, there’s a lot to be said for standing up to stretch tired legs. Plus you’ll also be using different muscles when standing, resting those that are screaming for help.
Wow, that all sounds like incredibly hard work
Ha, and so we come full circle. Hill climbing is inevitably hard work. Anyone can climb any hill, but to climb that hill quickly will take practice and effort and research and a certain detachment from reality for however long the pain lasts.
Last one to the top buys the beer.
What about you, what hill climbing tips do you have?
Images courtesy of 1) Joolze Dymond 2) Unknown 3) Russell Burton 4) Unknown 5) Jim’s Cycling Adventures 6) INRNG 7-10) Unknown