Cycling
We've covered descending on a road bike, now it's time to share some tips on tackling climbing on a road bike! Coach, rider, and podcast host Chris Miller of The Nero Show weighs in.
Tackling a hill on your road bike can feel intimidating, especially if you're just getting started. The good news is that with the right techniques and mindset, you can make your way up any hill with confidence. Here are some essential tips to help you master climbing on your road bike as a beginner.
01
Pace Yourself: Start Slow to Finish Strong
One of the biggest mistakes new cyclists make when climbing is going out too hard at the start of a hill. It's tempting to attack the climb right away, but this often leads to fatigue halfway up. The key to effective climbing is pacing yourself.
When you approach a hill, shift into an easier gear and start at a steady, comfortable pace. If you're out of breath within the first few meters, you're going too fast. Keep a rhythm that allows you to sustain the effort for the entire duration of the climb.
How to pace yourself:
- Use a cadence monitor: Keeping your pedaling cadence between 70-90 revolutions per minute (RPM) is a good starting point for most climbs. This ensures you're not mashing the pedals too hard or spinning inefficiently.
- Control your breathing: If you start breathing too heavily, slow down and focus on deep, controlled breaths.
- Try to avoid chasing other cyclists: If you're riding in a group, don't feel pressured to keep up with faster riders. Stick to your own pace.
02
Choose the Right Gear
Gearing can make or break your climb. If you're in too high a gear (which means you're pushing harder with each pedal stroke), you’ll fatigue more quickly and struggle to get up the hill. Conversely, being in too low a gear (where you're spinning but not moving forward efficiently) can also drain your energy.
Road bikes come equipped with a range of gears designed to handle various terrains, so take advantage of them. For beginners, don't be afraid to use your easiest gear, especially on steep climbs. It’s better to spin more with less resistance than to grind slowly and exhaust yourself.
How to manage your gears:
- Practice Changing Gear : Be familiar with changing all the way through your gears. Change all the way through the gears when riding on the flat to get familiar with it
- Anticipate the climb: Shift to an easier gear before the gradient increases to avoid losing momentum.
- Smooth transitions: Avoid abrupt gear changes mid-climb. Instead, make small, gradual adjustments to maintain an even effort.
- Use all your gears: Don’t hesitate to drop into your lowest gear. It’s there to help you!
03
Focus on Form: Stay Relaxed and Efficient
Climbing is as much about technique as it is about strength. Good form can help you conserve energy and stay more comfortable throughout the climb. The key to efficient climbing is maintaining a relaxed but powerful posture on the bike.
Tips for improving your form:
- Stay seated on most climbs: While standing can be useful for short, steep sections, staying seated for the majority of the climb is more efficient. Seated climbing engages larger muscle groups like your glutes and hamstrings, helping to conserve energy.
- Position your hands on the top of the handlebars**: This will open up your chest and make it easier to breathe. Keeping your elbows relaxed will prevent unnecessary tension in your upper body.
- Keep your upper body still: Swaying or bobbing your shoulders wastes energy. Instead, focus on pedaling smoothly and keeping your body aligned with the bike.
04
Build Your Strength and Endurance
Climbing consistently gets easier with time and practice. As a beginner, it’s important to be patient with yourself and allow your body to adapt to the demands of climbing. Over time, as you develop strength and endurance, hills that once seemed daunting will become manageable.
Doing longer rides with rolling terrain will help you build the stamina needed for sustained efforts on hills.
Training to improve your climbing:
- Hill repeats: Find a short hill and practice climbing it multiple times in a row. This will help build both your strength and confidence on climbs.
- Gradually increase ride length: Aim to ride for longer periods, gradually building up your endurance so your body is prepared for extended climbs.
Final Thoughts
Climbing on a road bike can be intimidating at first, but with the right approach, it becomes one of the most rewarding aspects of cycling. By pacing yourself, choosing the right gear, maintaining good form, and building strength over time, you’ll see significant improvements in your ability to tackle hills. Remember, every climb is an opportunity to grow stronger both physically and mentally. Stick with it, and soon you'll be conquering climbs that once seemed impossible.
Love road cycling? Be sure to watch 'Junior Brothers' - a feeder program for young elite riders with two Red Bull sponsorships on the line!
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