Climbing a hill is an important skill to master, especially if you’re serious about cycling. A good uphill technique can save you a lot of energy and prevent injury.
Choosing the right gear is crucial for climbing, as it can help you to conserve energy and avoid feeling out of breath. Choose a gear that is appropriate for the slope and your fitness level.
Pacing is also key to cycling up a hill effectively. It’s tempting to attack the climb as hard as possible from the start, but this will lead to fatigue and an increase in the amount of time it takes you to reach the top.
Use a front-seated position for short, steep climbs as this positions you to push down with a strong and forceful downstroke. This is similar to what you do when stomping on something, and works on the same principles of using your hips and knee extensor muscles to pull down on the pedals.
Strengthen your upper back with core strength exercises to help with the strain that is placed on the lower body when climbing.
Practice climbing up a hill with friends or family to build confidence and improve your technique. Often, it’s best to ride with someone who is more experienced at climbing than you are.
Fuelling before a ride is vital to ensure you have enough energy to get up hills safely and efficiently. Make sure you have some energy gels handy, or have a drink with carbohydrates to give you an instant boost.
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