How to Succeed Climbing Hills ~ 10 Tips for Easier Hill Climbs

photo credit: coda

Hills are a part of life ~ even here in the middle of Kansas you’d be surprised how many hills I encounter. These aren’t mountain passes, but hills all the same. As a beginning cyclist hills (of any size) can be pretty daunting. Here’s some tips to help you make climbing hills a little easier and reach the top with a little more ease.

1. Get in a lower gear ~ before you encounter the hill.

It’s much easier to climb hills in a lower gear with your feet spinning the pedals more times but with less effort. Really.  It’s sometimes called “mashing” when you force yourself up a hill in a higher gear.  It’s best to switch to a lower gear before you get well into the climb because the pressure of the hill will make it more difficult to switch gears in the middle. If you need to go to a lower gear while on the hill try to let off the pedals a little to give the gears some leeway to switch.

2.  Get the right mental mindset.

Yeah, it really is true, if you think this hill is going to be soooo hard ~ it sure will be. Get a mindset that you can do it and you will be surprised at what your body will do for you.

3. Remember to breathe.

It’s important to remember to breathe, your breath is what fuels your muscles. Create a breathing pattern where you are not only inhaling but exhaling your entire breath as well. Make sure you take good deep breaths. Sometimes sticking your tongue out while you ride can help with this.

4. Don’t attack a hill ~ let the climb come to you.

This means don’t go into the hill giving it everything you’ve got, just keep riding at a steady cadence and you will make it up the hill. If you attack a hill from the beginning you will find yourself tired and out of the climb well before the end.

5. Don’t look to the summit, look to the next 10 feet.

This one works particularly well, in fact, I use this all the time. It’s another mind thing. If you look up to the top of the hill it may seem a long way away, and it may seem completely unachievable. However, if you look 10 feet ahead of where you are now, and you just pedal to get that 10 feet you will get there. At some point you’ll look up and realize you are already at the crest of the hill.

Our roads around here have these black tar lines (cracks that have been filled in) every 15 to 20 feet it seems, I sometimes just ride to the next line. It’s gotten me up some doozy hills.

6. Don’t avoid hills.

The more hills you climb, the easier it gets. If you avoid hills you will never get to the point where it’s just no big deal to ride right over them ~ and that’s where you want to get right? Even if you end up getting off your bike and walking it to the top, just keep trying. Work toward getting a little farther on that hill next time, even if it’s only 10 feet farther that’s movement and improvement. There’s no shame in walking your bike if you have to ~ consider it cross training.

7. Don’t try to maintain the same speed on hills as you have on flats.

This will just wear you out. Focus on keeping your feet moving. I have this saying that I sometimes chant to myself while climbing hills.

If I keep pedaling, I keep moving.

And it’s true, you don’t have to be racing up the hill ~ as long as you are pedaling your bike will keep moving and you will get to the top.

8. Do hill repeats to build stamina.

Hill repeats simply mean find a gentle hill and climb to the top, then turn around and do it again. You’ll find this is an excellent interval training workout, which will build your aerobic fitness, as well as your muscle stamina. Just make sure you give yourself plenty of time to recover on the way down before you repeat the hill. You might find a hill that has a good bit of flat before the hill so you can ride easily while you recover.

9. Smile while you climb.

Yes, I’m serious ~ I learned this from a great rider over at Team Estrogen forum, you can see her in action here.  It is very difficult to tense your shoulders and upper body while you are smiling  ~ a genuine smile, not a grimace.

10. Use music to move you.

Sometimes an upbeat song can be just the thing to move you up a hill, whether it’s in your head or an mp3 player either can be effective. It can get you moving in a nice rhythm, but it can also help take your mind off the fact you are climbing this great big hill.

Related posts:

1. 10 Tips to Create the Perfect Bike Ride
2. Bicycle Century ~ 15 Tips to Finish Your First Century
3. Women’s Cycling Shorts ~ Tips for a Good Fit
4. Managing the Aches and Pain Biking Can Cause
5. Lady… My Ass Hurts EVERY Day