I''ve been cycling about 11 months now, and still struggle on the hills. How can i improve? I generally use a low gear when climbing. Am i not spinning fast enough? Should i be working really hard on each hill so my legs are burning at the top? but i'm worried if i do that i'll completely die half way round the route im doing. I was wondering if i picked one day a week and did hill sessions only, would this help? I feel until i improve on the hills then my average speed won't improve. I still use trainers and toe clips if i moved to proper cycling shoes would this make any difference? Any advice greatly appreciated.
HILLS. How can i improve?
- Thread starter bubbles3
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Mark Grant
Acting Captain of The St Annes Jombulance.
- Location
- Hanworth, Middx.
Clipless pedals do make a difference, and the more you do the better you get.
Yeah going clipless helps (maybe thats just what my head was saying)
what time of bike you got? sometimes its just the gearing...theres a hill on my commute that I can do staying in the saddle....lowest gear so Im pretty much spinning then if out of saddle mid range
get your pedalling in smooth movement so round and round not up and down (dunno if this theory works but I read a post here and tried it myself does help)
BTW where you located?
what time of bike you got? sometimes its just the gearing...theres a hill on my commute that I can do staying in the saddle....lowest gear so Im pretty much spinning then if out of saddle mid range
get your pedalling in smooth movement so round and round not up and down (dunno if this theory works but I read a post here and tried it myself does help)
BTW where you located?
Hacienda71
Mancunian in self imposed exile in leafy Cheshire
- Location
- Wilmslow, Cheshire
Most important is practice. When riding relax your upper body, concentrate on putting the power down. Mix up seated riding and standing on the pedals, it let's you use different muscle groups. I change into a harder gear before standing on the pedals to maintain momentum. If you are carrying a few extra pounds try to lose them....
jdtate101
Ex-Fatman
- Location
- Boring Birmingham
Firstly we need some more info:
1) Rider weight and height
2) General fitness (good/bad)
3) Bike type
With climbing practice really does make perfect. As you get fitter and stronger you will find you're shifting into higher gears on the same climbs. Weight really is key to climbing, so any excess you can shift (ie round your middle) will make a huge difference. I started out at 18.5st and my regular hill took me about 10mins, now that I'm 12.5st I can do it in 4mins.
It's important to find where your threshold is (ie the max effort you can put out sustained without going into oxygen debt). Once you find roughly where this is then you can try and stay there and won't knacker yourself too much, whilst climbing at your peak efficiency. It's going to be somewhere about 80-85% of your max heart rate.
Cadence is also very important. Some people will grind away at a big gear at say 60rpm, others find it easier at 90+rpm. I personally find the higher cadence easier to climb. Having clipless pedals will defiantly help here.
Practice standing and sitting techniques. Learn to spin seated and to 'dance' when standing. There are plenty of youtube vids that explain the basic techniques.
One last thing, practice your breathing. Try and get a rhythm going with the cadence and get that oxygen in it may feel a bit odd on the lower half of the climbs to be blowing a lot, but you will be shedding CO2 and shifting the lactic acid. Later on in the climb you should find you don't suffer as much 'burn'.
1) Rider weight and height
2) General fitness (good/bad)
3) Bike type
With climbing practice really does make perfect. As you get fitter and stronger you will find you're shifting into higher gears on the same climbs. Weight really is key to climbing, so any excess you can shift (ie round your middle) will make a huge difference. I started out at 18.5st and my regular hill took me about 10mins, now that I'm 12.5st I can do it in 4mins.
It's important to find where your threshold is (ie the max effort you can put out sustained without going into oxygen debt). Once you find roughly where this is then you can try and stay there and won't knacker yourself too much, whilst climbing at your peak efficiency. It's going to be somewhere about 80-85% of your max heart rate.
Cadence is also very important. Some people will grind away at a big gear at say 60rpm, others find it easier at 90+rpm. I personally find the higher cadence easier to climb. Having clipless pedals will defiantly help here.
Practice standing and sitting techniques. Learn to spin seated and to 'dance' when standing. There are plenty of youtube vids that explain the basic techniques.
One last thing, practice your breathing. Try and get a rhythm going with the cadence and get that oxygen in it may feel a bit odd on the lower half of the climbs to be blowing a lot, but you will be shedding CO2 and shifting the lactic acid. Later on in the climb you should find you don't suffer as much 'burn'.
Both my giant bikes have compact gears system but my TCR (for summer rides) has a slightly higher lowest gear than my SCR. I live in the countryside so there are hills on all my rides
one day i'll beat them!
I know this might sound silly or strange but try getting a rythem going in your head to match your pedal strokes such as 1234 - 1234 - 1234. This takes your mind off the climb and helps you maintain a rythem.
Works for me, especially on long hard climbs
Works for me, especially on long hard climbs
Both my giant bikes have compact gears system but my TCR (for summer rides) has a slightly higher lowest gear than my SCR. I live in the countryside so there are hills on all my rides
oh ok should have mentioned i got a triple on my defy4 which i hardly use
and as Paul G mentioned...a rhythm is good approach the hill with confidence and do 1234 or come on come on people will probably look and think your mad
Dave 123
Legendary Member
- Location
- Cambridgeshire alps
Move to Holland....
I'm female, 5' 2 and 9st 5lbs, my fitness is not that good, i've been riding my Giant SCR1 over the winter but only very short rides. I had my Giant TCR Alliance out today, (only 45 miles, so very much a beginner yet) and it's bottom gear is higher than the SCR1. I did have a wee monitor on my bike for a while which told me my RPM's but it stopped working, and i haven't replaced it yet. I do have a heart rate monitor but i havn't used it in ages, would you recommend using one on every ride? As you can see i have a lot to learn.
i like your sense of humor!!Hills? It is all in the mind.
Don't think about how hard a hill is going to be, just realise that the climb will end at some point and that there is nothing to be gained by anticipating the effort/pain/misery. Worry is the most pointless of emotions: all things pass, good and bad.
We ride for the quality of the experience don't we? I have a climb near me on a good forest track that goes from 1000 to 1850 ft in just over a mile - it is hard work, but the view from the top is stunning. I could drive up in the car, but what would be the point?
Don't think about how hard a hill is going to be, just realise that the climb will end at some point and that there is nothing to be gained by anticipating the effort/pain/misery. Worry is the most pointless of emotions: all things pass, good and bad.
We ride for the quality of the experience don't we? I have a climb near me on a good forest track that goes from 1000 to 1850 ft in just over a mile - it is hard work, but the view from the top is stunning. I could drive up in the car, but what would be the point?
stephen.rooke
Senior Member
im a newbie also, but from my limited experience, the only way really is to ride more and build strength etc, you can also do technical things though like replacing cassettes etc
Mark Grant
Acting Captain of The St Annes Jombulance.
- Location
- Hanworth, Middx.
I sometimes do this, though I sing to myself a song with a beat/rhythm to maintain cadence.
