Attacking Hill's Advice Required, Please...

[Plodder]

Hi,

New to the site (don't worry, I have introduced myself in the welcome mat area...don't like to be rude!). Been a long time since I rode, and even longer since I rode properly, but can anyone give me a few pointers towards attacking (in the loosest sense) hills, particularly long, progressive hills? As a rider who used to ride mostly downhill runs and get a lift back up to ride it again, my going up hills technique was never a strong point. I don't really want to be a walker up the hills any more.

My base fitness is pretty low but working on it. I used to run a fair bit but was sidelined for around 6 months this year so fitness levels dropped, but back on my old Orange 02 which is still going strong and also back running a little again; I am riding with road tyres just to get back some basic cardio fitness.

So, without bleating on too much, please help me climb those hills - technique, in saddle / out saddle, gearing...any advice welcome.

Many thanks and good to be back on my bike again! (note - sorry if posted in wrong section!)

 

[martint235]

Hi,

New to the site (don't worry, I have introduced myself in the welcome mat area...don't like to be rude!). Been a long time since I rode, and even longer since I rode properly, but can anyone give me a few pointers towards attacking (in the loosest sense) hills, particularly long, progressive hills? As a rider who used to ride mostly downhill runs and get a lift back up to ride it again, my going up hills technique was never a strong point. I don't really want to be a walker up the hills any more.

My base fitness is pretty low but working on it. I used to run a fair bit but was sidelined for around 6 months this year so fitness levels dropped, but back on my old Orange 02 which is still going strong and also back running a little again; I am riding with road tyres just to get back some basic cardio fitness.

So, without bleating on too much, please help me climb those hills - technique, in saddle / out saddle, gearing...any advice welcome.

Many thanks and good to be back on my bike again! (note - sorry if posted in wrong section!)

Hi Plodder,

Climbing technique is a very personal thing but here's a few ideas that may help.

If your fitness levels are low, remember there is never any shame in getting off and pushing for a bit.
I'm currently in the process of changing my own climbing technique to one of spinning low gears more than attacking the hill in a high gear. You have a more efficient transfer of energy while in the saddle although on a long hill, standing allows a change of muscles and a change of position.
Be prepared for any change in gradient, I find it's better to be in too low a gear and change up if I can than the other way round (particularly with regards to the front chainrings)

As to gearing I'd be loathe to change anything you currently have as your ability to climb will improve over the coming months.

I'm sure others will be along to help (disagree) shortly

 

[mcshroom]

Martin's covered a lot of things, but a few extras I would have is: -

As you reach the hill get in a low gear and spin the pedals at as comfortable pace you can. Don't attack the first part of the hill (unless it is very small) as you will wear yourself out very quickly. A slow steady pace is far better.

If you have a hill on your ride that you can never get up, then set yourself a target to go a little further than the last time you cycled up it. There's no shame in walking but if you achieve a little more each time then eventually you will make it up without stopping.

Unless you are in seriously hilly country then I would expect your gears to be low enough to cope with most things.

And of course the best way to improve at hill climbing is (unfortunately) to keep climbing hills

 

[ColinJ]

Long, progressive hills shouldn't be a problem if you use low enough gears and ride slowly enough.

Steep hills are a different kettle of fish. The same principles still apply, but the trouble is that on a savage gradient you would be riding so slowly that you'd find it hard to balance. Either that or the front of the bike would lift, or the rear would lose traction.

Plodder - if you are overweight then losing some of the flab would be a great help. If you are struggling on the hills then you need to either put up with that until you get fit enough not to struggle, or fit low gears that you won't struggle with. As you get fitter, you will naturally start to use higher gears on progressive climbs. Alternatively, you would be able to start tackling more fearsome slopes using the same gears that you used to use on the easy ones.

When I started cycling in the Hebden Bridge area, I was intimidated by the hills. There is a 4.5 mile hill straight out of the town which gains well over 1,000 ft. The first section out of town had me off my bike and walking in less than a mile, but on the 4th or 5th attempt, I made it without stopping. Having done that once, I never considered walking again. A lot of the battle is psychological rather than physical. If you know you can make it, then you will make it!

My suggestion is that you ride up the first 75% of the hill as slowly as you need to using whatever low gear you find necessary. If you get that far, then attack the last 25% and see how you get on. Once you can attack all the way to the top, try it with 30% to go. Eventually, you will be fit enough to attack from the bottom and power your way all the way up!

 

[accountantpete]

Ultimately it's down to your power to weight ratio - building up the muscles in the legs and dropping a few pounds.

It also helps if you practice at increasing your cadence on the flat so as to maintain momentum when spinning a small gear uphill.

 

[gbb]

Hi Plodder. Long progressive hills can't be 'attacked' at your stage in the game. Sadly, its hard hard work, but it does come.
Keeping a high cadence and changing gear at the right time is key. Dont fight it in too lower gear, keep the cadence high and accept whatever speed that brings. Dont get out of the seat on long hills, stay seated and maintain that cadence, change gear as your legs even start to feel like they're flagging.
I concentrate hard on my breathing, breath hard before you even get to the hill...stock up on oxygen.
Try to relax as well, dont bunch up, relax the arms and shoulders as much as you can. mentally it makes it easier.

I use short hills to improve fitness as well..you can attack those, out of the seat..push push push, then take it steady to recover at the top. Just dont get out the seat too soon or you'll burn out. Its hard...but it does pay off in the end. No pain....

 

[Hacienda71]

"If at first you do not succeed then try try and try again." Practice makes it a lot easier

Most things covered already, couple of tips, if you decide to get out of the saddle then you may want to change gear or two to a harder to push gear. Don't stand up in your spinny gear.
As GBB says concentrate on your breathing, breath out hard and suck a load in. Shallow breathing won't maximise the use of your lungs.
Most of all challenge yourself, it is addictive.

 

[Plodder]

Wow...what a great response, and so promptly!

Thanks for all the advice guys, I know at my level it basically boils down to hard graft until I have established better fitness. Maybe my user name is misguiding you a little, that's more my running style - I am 6' 1" and 15 1/2 stone; I know I need to shed weight but hotel meals and driving 100's of miles a week for work doesn't help much, but enough of excuses...

Thanks again for your welcoming support.

 

[PaulSecteur]

One thing you might want to consider is getting a cycle computer with cadence.

Cadence is the RPM of the pedels, it wont make the hills any easier, but it will help you stay within a range but more importantly it will let you track your progress.

For example, if you reset it at the bottom of a hill and you finish it with a cadence of 40 RPM and average speed of 8 mph, then after 2 weeks training you do it with an average cadnece of 60 and 12mph then that a quantifiable measurement of improvement, rather than "It just felt better"

(Those figure were just made up as an example-no need to get too nerdy!)

 

[Klaus]

Wow...what a great response, and so promptly!

Thanks for all the advice guys, I know at my level it basically boils down to hard graft until I have established better fitness. Maybe my user name is misguiding you a little, that's more my running style - I am 6' 1" and 15 1/2 stone; I know I need to shed weight but hotel meals and driving 100's of miles a week for work doesn't help much, but enough of excuses...

Thanks again for your welcoming support.

Started regular cycling this spring, done just over 500 miles since then, not a lot but my fitness has improved considerably. At least I am now seeing how fast I can get up gentle inclines .....
I have a "pet hill" (A40 between High Wycombe and Beaconsfield/Bucks) which I have tried only three or four times this year, however, at the last attempt I made it up to three-quarters before having to stop and walk to the top, before then it was always three rest stops ....
Also, I agree with all replies in the end it is a personal thing - the main thing is to get into the right gear early enough and don't try and fight it too fast.
Good luck with the hill climbing!

 

[Rob3rt]

Call this primitive, but I just get on with it. I dont think about technique or any of this stuff, if its short, sprinting at it to try generate some mementum is about as technical as I get. Normally, I just plug on, grin and bare it, mash the pedals and eventually get to the top. Its probly not maximally efficient, but the way I see it is, if you get too bogged down in technique you end up thinking, when should I do what, and by how much, and did I time this correctly, did I do this wrong? etc etc (at least thats what happens with me).

Just get your bike and ride it up the hill, if you physically or mentally cannot make it up. Get off and push. Try again another day. Eventually you will get up the hill and when you do, roll back down and try get up it again for a second time in a row!

For me, I will not walk my bike up a hill unless I cannot muster enough strength to at least keep my momentum up enough to not fall over sideways. With this no options approach I do okay.

BTW, I mainly ride fixed wheel, so changing gear and spinning isnt an option.

 

[lukesdad]

Riding the Orange may present you with a few problems Position wise for attacking hills. Your body weight may be to far back. Ideally you want your weight as far forward over the bars, so you can use the max of your body weight and power on your pedalling stroke.

 

[buggi]

If it's a long steady climb, my friend once told me to imagine you are cycling up a sleeping whale's back, nice and steady because you don't want to wake him. It really works. Stay seated, find a gear you can get into a rythym in, even if it's your granniest gear, keep your upper body relaxed and your hands relaxed and concentrate on pushing through your legs. Nice and steady as you go, don't wake the whale!

don't worry about how fast you go, and try not to stand up because you transfer energy to your upper body and recovery takes longer once you reach the top.

if it's a short steepy, just ATTACK!!!!

 

[ColinJ]

I am 6' 1" and 15 1/2 stone; I know I need to shed weight but hotel meals and driving 100's of miles a week for work doesn't help much, but enough of excuses...

Yes indeed - you are the same height and weight as me! 

When I'm in shape, I don't really need the little chainring on my triple chainset. Currently though, the 30-tooth ring is serving me well!

 

[craigwend]

Ride like a warrior going bravely into battle - okay & all of the above, try and keep your head up / and try not to lean over your bars / get too tucked up, as this can constrict your breathing, it's easy to not do the above, especially if your getting tired, though it does help with hill climbing.