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Whether we\u2019re competing at a pimply Perranporth Triathlon or a pancake-flat Dorney, many of our training rides require the strength, skills and necessary strategies to peak up (and downhill) as, unless you live in East Anglia, ride long enough and you\u2019ll be heading upwards\u2026 and then downwards. <\/strong><\/p>\n Hills should be an integral part of your training plan. They naturally build strength while bolstering your cardiovascular system. They\u2019re also a psychological win as taming a stiff gradient without losing a lung\u2019s always a confidence booster.<\/p>\n Conquering nature\u2019s dimples forges resilience, too, while snaking a descent like Tom Pidcock (see the Alpe d\u2019Huez stage at last July\u2019s Tour for evidence) not only saves time, but is damn exhilarating to boot.<\/p>\n Right, hopefully you\u2019re convinced of the merits of integrating hills into your rides. Now it\u2019s time to find out how to master the uphills\u2026<\/p>\n Should you sit or should you stand<\/strong><\/a>? Once again, that\u2019s heavily down to the gradient. If it\u2019s a steep, pitchy climb, you\u2019ll naturally rise out of your saddle to leverage more force through your pedals. If it\u2019s a long, shallow ascent, staying in your saddle\u2019s proven to be more efficient.<\/p>\n Then again, lighter, smaller riders might stray out of their perch more, while heavier, taller riders might look to remain steadfastly to their saddle. Find what works best for you.<\/p>\n Your hands should be on your bullhorns or, if there\u2019s room, either side of your stem. On a road bike, they should be on the hoods or the bar-tops. Whatever position, alway have in mind that an efficient climbing technique starts with a relaxed grip.<\/p>\n A relaxed grip means relaxed arms, relaxed shoulders and a relaxed upper body. A relaxed upper body is a still upper body and that equates to minimal wasted energy.<\/p>\n Your gear ratio can make or break your climb, especially if you don\u2019t have enough gears to shift through. This puts specific stress on your muscles, which fatigue more rapidly than your cardiovascular system, especially the fast-twitchers.<\/p>\n On the flipside, if you always climb in your lowest gear and it\u2019s a day packed with hills, your legs can also be blown by dimple number three. It\u2019s why something like a 50\/34 upfront and a rear-cassette split of 11\/32 or 34 is a good option.<\/p>\n <\/p><\/div> <\/section> When it comes to cadence<\/strong><\/a>, often choice should come down to your build. Aerobic, light triathletes might aim to hit around 90rpm on the climbs.<\/p>\n Those who are more muscular and have big, heavy legs should avoid pedalling too fast because gravity\u2019s opposing those heavy limbs on the recovery section of the pedal stroke, causing you to fatigue faster.<\/p>\n Instead, bigger-legged triathletes may be more efficient using a lower cadence of around 70rpm. Ultimately, find what works for you.<\/p>\n But the best way to develop \u2018souplesse\u2019 pedalling (a phrase used to describe a fluid pedalling style, that appears almost effortless \u2013 think Bradley Wiggins) is to use rollers<\/strong><\/a> in\u00a0training and focus on producing an even whir from them.<\/p>\n Changes in pitch or volume of the noise they\u2019re producing equates to an uneven stroke.<\/p>\n <\/p><\/div> <\/section> Strength and stamina matters, but both will unravel if you don\u2019t pace your climb correctly<\/strong><\/a>. That\u2019s where either a power meter<\/strong><\/a> or heart rate monitor<\/strong><\/a> proves their worth. Ascending by a pre-determined number Arguably a power meter\u2019s best here as the feedback is instant whereas there can often be a lag with heart rate, especially wrist-based sensors.<\/p>\nHow do I get better at cycling uphill?<\/strong><\/h2>\n
Where should I place my hands while cycling uphill?<\/strong><\/h2>\n
Which gear to use uphill?\u00a0<\/strong><\/h2>\n
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How can I bike uphill without getting tired?<\/strong><\/h2>\n
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Why do I struggle to cycle up hills?<\/strong><\/h2>\n
How can I get faster climbing uphill?<\/strong><\/h2>\n