How Can I Get Better at Cycling In Hills?

Climbing efficiently on a bike is about more than just strength — it’s technique, pacing, position and smart training. With the right approach, you’ll become more confident and faster on climbs.

Understand Climbing Technique

When you climb, the goal is to maintain a smooth rhythm and keep your effort steady rather than mashing hard in a big gear.

• Maintain a steady cadence (often ~70–90 rpm), even if your speed drops.

• Use gears so your effort feels consistent — shift early, not when you’re already struggling.

• Try to keep your upper body relaxed and stable; avoid bouncing or rocking.

Focus more on rhythm and efficiency than raw speed.

Improve Your Pacing

How you pace hills matters as much as your strength.

• Don’t surge at the base of the climb. Going too hard early makes the top harder.

• Hold a steady, sustainable intensity based on your power or heart rate zones.

• If you’re in a group, resist the urge to jump repeatedly; smooth efforts often win over sharp spikes.

Think of pacing the climb like pacing a long effort — consistent power beats erratic bursts.

Gear and Cadence

• Choosing the right gears is essential for climbing efficiently. You want to pedal at your normal cadence while still producing an appropriate, sustainable power output.

• Use gears that allow you to maintain a smooth cadence (typically 70–90 rpm on climbs).

• Avoid grinding a big gear at very low cadence — this increases muscular strain and reduces efficiency.

• Shift early, before the hill steepens, so you stay in control of your rhythm.

Setting Up Your Bike With Easier Gears

• Most riders benefit from easier gearing than they think, especially for longer or steeper climbs.

• If you have a 53/39 chainring on the front, consider using a 27, 28, 32 or even 36-tooth sprocket on the back.

• If you have a 50/34 compact chainring, you may still want a 28 or 32-tooth sprocket for steep or sustained hills.

• Using easier gearing reduces unnecessary fatigue, helps you stay at a more efficient cadence, and makes climbing feel smoother and more controlled.

Build Strength and Power

Climbing is partly a strength challenge. You can improve this with training:

Off-bike / Strength Work

• Single-leg exercises

• Glute and core strengthening

• Lower body strength sessions in the gym or at home

On-bike Strength Sessions

• Big gear intervals at moderate cadence

• Short, hard hill repeats

• Seated climbing efforts

These help your muscles learn to work strongly and efficiently against resistance.

Train Climbs Specifically

Practising hills is the most effective way to get better at them.

• Find a local climb and repeat it multiple times.

• Vary the length and steepness of hills in your training.

• Build sessions where you climb at different intensities (steady, tempo, threshold).

Exposure to real hills helps you recognise pacing cues and adapt technique in real time.

Mind Your Body Position

• Keep your upper body relaxed and your grip light.

• Shift your weight slightly forward on steep sections to keep traction on the rear wheel.

• Stand occasionally only when necessary — smooth seated climbing often saves energy.

Efficient body position reduces wasted movement and improves traction.

Use Your Power-to-Weight Ratio

Your ability to climb is strongly influenced by your power-to-weight ratio (W/kg) — how much power you can produce relative to your body weight.

To improve:

• Increase your sustainable power through structured training.

• Reduce excess body weight sensibly while maintaining strength and health.

A higher W/kg makes climbs feel easier and improves efficiency uphill.

Practice Descending and Transitions Too

Being strong uphill also involves how you manage the approach and exit:

• Approach climbs with steady cadence and avoid surging before the base.

• At the top, control your effort so you can maintain rhythm on the run-in.

• Practice smooth transitions between flats and inclines to preserve momentum.

Technical Skills for Hills

• Handle steep gradients: practice shifting smoothly while seated.

• Cornering on climbs: look ahead and choose gears before the turn.

• Braking before steep sections: set up your approach so you can carry optimal speed without overshooting your effort.

Technical confidence boosts overall climbing performance.

Listen to Your Body

On long or repeated climbs:

• Eat and hydrate well to sustain energy.

• Stay relaxed in your breathing.

• Avoid tense muscles — tension wastes energy.

Final Takeaway

Better climbing comes from a blend of technique, pacing, strength, and practice. Work on your cadence, gearing, power-to-weight ratio, and structured hill sessions, and you’ll climb stronger, smoother and with more confidence.

This article was created from our blog post: How to Cycle Faster Up Hills

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