Biking UP the hill technique

High cadence IS best. I always try to stay at 90-100, IF the hill isn't too steep and I have a low enough gear for that (Windhaven- this does not apply). At times I was the big chain ring just to make it that much more of a workout (although it was pretty miserable in my small chain ring).

Typically, when I can get some momentum going into a hill, here's how I attack it...

1) I get some speed going before I get to hill. If I coming down a hill I don't coast. I pedal. I also don't let myself coast up the hill.

2) I start pedaling like mad and I attach the hill before me. I usually end up having to shift into a harder gear because my cadence is too high.

3) I keep focused on the top of the hill or people I can pass and I keep pedaling my butt off until I reach the top. My legs start to burn... all the way down to the ankles... I ignore it and keep my eye on the goal- the top of that hill. At some point I do end up having to downshift to keep my cadence high.

Of course, Windhaven is different. You can't really get a lot of momentum going into it. Just try to keep your cadence high and down shift as needed. At some point though you will have low cadence and you will just have to gut it out on that hill.

As for the breathing... it's cardio fitness. Keep riding hills and your cardio fitness will improve.

Trust me, I was breathing hard... you weren't close enough to hear it.

Now... hopefully Brandon will chime in here because he was the one OWNING Windhaven last night!

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Good question... I've really worked hard on my climbing this season and much  of it is just the old saying that "the only way to get better at climbing hills, is by climing hill."  However, I have a specific workout that I perform when doing my hills.  Like most other workouts your hills should be structured so you have specific things you work on as you move up the hill.  For me, I disect my workout into 2's.  
 
10-15minute warm up...just easy miles to get you legs ready for beating.
10 hills total
-2 focus on spinning (low gear, high cadence)
-2 focus on breathing pattern (steady breathing)
-2 focus on body position (rear back in the saddle, heels down, hand back on the bars, using leverage to push pedals forward...not just down)
-2 focus on climbing out of the saddle
-2 focus on attacking the hill and getting up quickly as possible using all techniques.

I can explain further at a Sunday ride...hope this helps.

Edited by bmcgee 2009-06-26 9:10 AM

Not a coach, not a pro, but I've learned to like climbing hills.  Mostly because they're a challenge.

For racing, I personally like to sit way back in the saddle and very upright.  I find it much easier to get oxygen in.  And I really try to drive with my heel on the downstroke, rather than the toe.  I think you can produce much more power this way.  But mostly, as Karen said, keep your cadence high.  And harness your power until you're about 2/3 up the hill.  It doesn't do much good to be wasted once you crest the hill, only to find yourself on a flat having to recover.

My 2 cents, definitely open for critique... 

I climb well, and I enjoy climbing.

Don't over think things. When climbing just ride, and move around till you get into whatever is the most comfortable position with the most comfortable cadence.

I'll throw my .02 in as well. I really think it gets easier the more you practice climbing hills. It's hard at first (always is hard) but it gets easier the more consistently you get out there and do it. Come back next week and for a few more weeks and it will get easier. Karen and I were both commenting last night that our climbs were easier than they had been the previous weeks. I did most of them in the big chain ring seated last night and was able to keep a more fluid pedal stroke and was able to climb a little bit better. Using the small chain ring, I was able to climb faster and easier with a lower heart rate than just a few weeks ago. Keep at it regularly and listen to what everyone says--it will just get better!

I like! (the statement not the author...jk jk)

Shouldn't you be in a car driving by now?

Don't get beat too badly by my 50 year old training partner.

Ricci told me to drop my cadence 10-15rpm and try to keep an even stroke, but to do what it takes to keep the rpm up at least 70rpm. Of course this was in the context of staying fresh for a long ride, so if you're just doing hill work for an hour then you should probably push harder.