July 29-August 1, 2010
Hill Climbing - ACT 8 Ride Tips
There will be hills on the ride, so don't avoid routes with hills. Instead challenge yourself to get stronger and more confident. Proper pre-ride and during-ride nutrition is essential to climbing hills. Smile! A more positive attitude will relax you and help you get up that hill. Don't think about surviving the hill, your pain or fatigue, because you will inevitably slow down. Instead, take control of the hill and think about how much stronger you are getting by doing the hill. Don't anticipate the top, but focus closer and expect another bend, then another.
Ease into hills so you don't use all your energy early. To maintain momentum, downshift to a lower gear before you have to. Loosen up and change positions, such as middle of saddle, back of saddle (more hamstrings and glutes), front of saddle (more quads), and standing.
Over time, you will notice that the hills get easier as you develop more power. If a hill is just too much, then use your granny (easiest) gear or alternate sitting with standing.
Stand (get out of the saddle) when you start losing power. Stand so your weight is over the pedals. When standing, slightly rock back and forth, establishing a gentle, rhythmic, swaying motion, like a metronome. When standing, you can shift into a higher gear as you have your body weight to help you pedal. If you are standing as you reach the top of the hill, continue to stand until you are over the crest, increase momentum, and then sit down. If you sit down before reaching the crest you will slow down and the person in back of you may not expect it and run into you. The same applies if you are standing to pass someone on a hill.
Other Tips
- Don’t tightly grip the handle bar. Relax your hands and focus your thoughts on your legs.
- Keep your head up and look forward. It’s harder to breathe when you drop your head. Remember to breathe, and breathe deep.
- Relax the shoulders and keep them down and back, so your chest is open for strong, deep breathing, and keep your elbows bent and down.
- Keep knees tucked in – this maximizes your quads’ power.
- Keep your back flat to help lower back muscles, quads and flexors work together.
- A shorter ride (20 miles) over hills is better for training than a 30-mile flat ride.
