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Ultimate Guide
Article: Cycling Tip: Improving Your Hill Climbing
Author: Robert Panzera
Article:
When you're on an ATG Tour, there is no way to avoid hills. The
following tips on position, pacing, and gearing will make
climbing hills more manageable and enjoyable.
Positioning yourself properly for climbing is important:
Slide back in the saddle to provide more power from your
hamstrings Rest your hands lightly on the tops of your
handlebars to release tension in your upper body Sit up as
straight as possible to open your hips allowing for more
powerful pedal strokes
Pacing a climb is equally as important:
Start off the climb conservatively in a gear that feels
extremely easy Pick a gear that ensures you are able to spin
your pedals at greater than 70 rpm throughout the entire climb
Maintain a steady speed, especially on flatter sections where
you can slightly recover Stand occasionally, but do not pick up
the pace, to alleviate saddle pressure and activate other
climbing muscles in your legs
Gearing on your bicycle is perhaps the most important:
Choose a compact crank (50/34T) and a 12/27 minimum rear
cassette Another option is a triple chain ring on the front
(52/39/30T) Use your gears early on a hill-never "save" an
easier gear for later, because your legs may be worn out by the
time you use that saved gear
Use these 3 tips to help train on hills prior to your trip.
Build up your hill training over a few months. A training target
should be a simulated hilly trip day about 3 weeks prior to your
trip-meaning, ride a training ride, which has similar total
elevation gain as the hilly day of the trip. Also, try to find a
hill with similar gradients like the hilly day of the trip and
be sure you have the proper gearing to climb it at minimum 70
rpm at the end of your training ride.
About the author:
Robert Panzera is a Level 2 USA Cycling Coach and owner and
operator of Cycling San Diego (CCSD). CCSD is designed to
provide a venue of warm weather training miles in the off-season
for serious touring and elite racing cyclists. For more
information about Robert Panzera and CCSD, visit
www.cyclingcampsandiego.com or contact him at
robert@cyclingcampsandiego.com
To your cycling enjoyment!
Marietjie
Email: marietjie@imaginet.co.za
