Hitting the Hills Here are a few tips from veteran riders to help you up, over and down the 'bumpier' miles of your rides. Before the Hills On long rides or tours, pace yourself from the beginning of the ride and the beginning of each day! You don't want to blow your legs racing the wind the first 2-3 days of a tour. Likewise, you don't want to hit a hill in the latter hours of the day after laying it on the line in the earlier hours of the day. Be sure to SHIFT TO A LOWER GEAR BEFORE your speed bogs down. If you don't have clipless pedals, be sure to put toe straps on your pedals. Cinch your straps up tightly before the hill. Clipless pedals and straps help you pull up in the back of your pedal stroke and maintain circular pedaling. If you have the option, you may want to consider different gearing on your bike (e.g. bigger rear rings and smaller rings in front). Consult Freewheel on this one if you are unsure how to optimize your gearing for the ride. Don't avoid hills during your training! You want to be comfortable with the gearing, cadence and rhythm you need on hills. Even include them on your longer ride days. Up the Hill Gearing and cadence are the key. You should strive to maintain your cadence as close to normal as possible (70-90 revolutions per minute is recommended). This means as the climb grows and your speed slows, gear down! The low gears are there for this very reason, not to add weight to your bike. As one veteran says, "use and bless the low gears." Try to remain seated as much as possible as it uses less energy than standing. Also, sliding slightly back on the saddle (happens somewhat naturally) will allow you to push sooner after the top of the pedal stroke which helps produce a slightly longer power stroke. On long climbs, occasional standing to stretch your legs and back and relieve saddle pressure may be helpful. Let the bike sway under you so that your power stroke is straight down. Most riders prefer a wider grip on the top part of the handlebar or on the brake hoods because the upright body position and open chest aid breathing. Establish a comfortable rhythm. A subtle sway to each side is natural and can enhance your rhythm. Don't fight it. Some riders hum a tune in their head that matches the rhythm of that particular climb. But beware. Sometimes a tune helps and sometimes it can drive you crazy. Try picking a point up the hill and imagine it pulling you up. Finally, don't be afraid to get off your bike and walk! It is OK! Especially if you are struggling with sore knees, it can be helpful to walk the hills early in the day or when the hills get steeper. If your speed has dropped to 3mph, you are probably safer getting off so you don't wobble into traffic or off the side of the road. Be sure to unstrap or unclip while you are still moving! Another advantage to walking is that you give your backside a rest, use different muscles for a while and can snack and drink your way to the top. Over the Top Now is a good time to take in some water and grab a bite. Take in the sights! Shift back up as you head down. This will help you maintain normal rhythm and momentum at the bottom. Down the Hill Anticipate your speed and control it early! You want to avoid constantly applying the brakes as your rim can heat up and cause a flat. Instead, brake a bit to control your speed and then release. As someone who also does a lot of mountain biking, I know that the front brake can provide even more stopping power than the rear. BUT, you can never slam on the front brake or you might pitch forward with very unpleasant results. To avoid braking accidents, use (on and off, avoid hard braking) both brakes and shift your weight farther back on the saddle. To help slow and control your descents, sit up higher and use a wide grip to increase wind resistance. It often helps to maintain easy spinning during descents to keep the blood moving through your legs rather than pooling. My final advice is to be friends with the hill. Give it a smile. Happy climbing! Paul Johnson is the head cross country coach and strength and conditioning coordinator at the College of St. Catherine, Co-Owner of Outdoor Sport Pursuits, a personal trainer, and triathlete turned mountain biking and touring fan. This article is copyrighted 2000 by Paul Johnson. Riders Volunteers Bike.Home. Register! Donate Route FAQ Press Kit History Lodging Community Info