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how to get better at climbing on the bike?
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 2009-06-08 10:01 AM |
Extreme Veteran  418  Pittsburgh |  Subject: how to get better at climbing on the bike?I know the answer is going to boil down to "Climb more hills," but is there anything more specific I should focus on? I consider myself to be a decent beginning cyclist on flat ground (generally I average 15-20 mph riding on the flats, depending on the other traffic around me), but hills totally kick my butt. I like riding up the hills, because I derive personal satisfaction from defeating them -- however, by the end of a long climb, I'm in granny gear, biking probably like 3mph (I was once passed by a jogger -- ignominy!), making noises like a female tennis player at the U.S. Open. The length of time that I can sustain the granny-gear/tennis-grunt phase of a hill climb has drastically improved since I started biking; however, I don't really find it any easier to climb hills. I can just climb up longer ones at the same level of slowness, and I recover from the ordeal more quickly. While this is good on some level, I would like to see more of an improvement in my ability to climb short steep hills without quickly slowing to a snail's pace. Should I just practice going up short steep hills more often, or is there something else I should be doing? |
| 2009-06-08 10:03 AM in reply to: #2201844 |
| over a barrier | Subject: RE: how to get better at climbing on the bike? Riding Hills is a function of power to weight (w/kg) and gearing. So.... -Get lighter -More powerful -More gearing (50/34 etc) |
| 2009-06-08 10:24 AM in reply to: #2201844 |
Extreme Veteran 615 Dallas, TX | Subject: RE: how to get better at climbing on the bike? Someon on here has a sig line that reads, "the only way to get better at climbing hills is by climbing hills." I couldn't agree more! I spen every tuesday evening doing hill repeats. After about a 10 minute warm-up I go up the hill (usually 10 times) and then turn around and recover on the descent. I will usually have a plan for what i'm focussing on for each climb. For instance, I may focus on breathing for the first two, body position on the next two, spinning, etc... I have no scientific formula as proof, but I can tell you that it works great! Within just a few weeks, you'll be moonwalking up hills! |
| 2009-06-08 10:26 AM in reply to: #2201844 |
Pro 4909 Hailey, ID | Subject: RE: how to get better at climbing on the bike? Yeah climb hills. I couple years ago I did the local Sawtooth Century ride. It went over a huge mountain twice. Honestly I wasn't ready for it and hadn't done almost any climbing (nothing close to that caliber). After doing the race, I went about a few days later and hills that were sort of hard for me now felt like nothing. I was amazed. Now I'm not saying kill yourself on a hill for 8 hours one day, but it's true...do hills to get better at hills (or even better, climb mountains  ) |
| 2009-06-08 10:26 AM in reply to: #2201844 |
Resident Curmudgeon 25290  The Road Back Gold member | Subject: RE: how to get better at climbing on the bike? it would help to see your logs to assess what you are doing now. |
| 2009-06-08 10:30 AM in reply to: #2201844 |
Master 1651 Breckenridge, CO | Subject: RE: how to get better at climbing on the bike? kat_astrophe - 2009-06-08 9:01 AM I know the answer is going to boil down to "Climb more hills," but is there anything more specific I should focus on? It sounds like to me you are already getting better. IMO, there are no shortcuts except miles climbing hills. IMO, if you want to improve your climbing you need to keep track of your climbing accurately for your rides. That means mapping them on BT Route Tracker or Maymyride (A Garmin isn't accurate enough unless the location data points are being imported into an application that uses those points to determine accurate elevations from a location/elevation database). Then just increase the climbing on your rides. If you have to do repeats on some of the hills, then do them. IMO, just like you'd gradually increase mileage, you should gradually increase climbing vert. If you are riding the same average speeds but your climbing vert is increasing on your rides, you are improving. Compared to the goats up here, I've never been a very good climber because I'm a fairly big guy at 168 lbs. That will always be the case but I make up for it on flats and downhills. Bike riders will always have their own personal strengths and weaknesses. Edited by breckview 2009-06-08 10:36 AM |
| 2009-06-08 10:32 AM in reply to: #2201975 |
| Davenport, IA | Subject: RE: how to get better at climbing on the bike? breckview - 2009-06-08 10:30 AM kat_astrophe - 2009-06-08 9:01 AM I know the answer is going to boil down to "Climb more hills," but is there anything more specific I should focus on? It sounds like to me you are already getting better. IMO, there are no shortcuts except miles climbing hills. IMO, if you want to improve your climbing you need to keep track of your climbing accurately for your rides. That means mapping them on BT Route Tracker or Maymyride (Garmin isn't accurate enough). Then just increase the climbing on your rides. If you have to do repeats on some of the hills, then do them. IMO, just like you'd gradually increase mileage, you should gradually increase climbing vert. If you are riding the same average speeds but your climbing vert is increasing on your rides, you are improving. Compared to the goats up here, I've never been a very good climber because I'm a fairly big guy at 168 lbs. That will always be the case but I make up for it on flats and downhills. Bike riders will always have their own personal strengths and weaknesses.Man, if you're a big guy climbing at 168, I would hate to think of what I am at 195. I'm also making sure to put a lot of effort into climbing this year. |
| 2009-06-08 10:34 AM in reply to: #2201844 |
| Extreme Veteran 411 San Antonio | Subject: RE: how to get better at climbing on the bike? Not to hijack your thread.... but i've been having climing issues as well. I think they are more bike related though.... The setup i supposidly have is - Crankset RPM 36/50 CassetteSram12-25 9speed When i climb hills, in my absolute lowest gear (cadence 90-100) my speed reads 12 mph. Theres some hills nearby that literally kill me. Tryin to go 12 mph up crazy hills literally murders me, and most of the time i have to walk up the last hill. For refference, my avg speed on flat straights is about 22 mph. |
| 2009-06-08 10:37 AM in reply to: #2201939 |
Elite 4048 Gilbert, Az. | Subject: RE: how to get better at climbing on the bike? bmcgee - 2009-06-08 8:24 AM Someon on here has a sig line that reads, "the only way to get better at climbing hills is by climbing hills." I couldn't agree more! I spen every tuesday evening doing hill repeats. After about a 10 minute warm-up I go up the hill (usually 10 times) and then turn around and recover on the descent. I will usually have a plan for what i'm focussing on for each climb. For instance, I may focus on breathing for the first two, body position on the next two, spinning, etc... I have no scientific formula as proof, but I can tell you that it works great! Within just a few weeks, you'll be moonwalking up hills! I think that's ChrisM. John |
| 2009-06-08 10:37 AM in reply to: #2201844 |
| 175 | Subject: RE: how to get better at climbing on the bike? I don't know how you climb, but maybe try focusing on pulling up on the pedal instead of only mashing down. It uses a different muscle set and will help your legs last longer? |
| 2009-06-08 10:43 AM in reply to: #2202016 |
Champion 10018 , Minnesota Bronze member | Subject: RE: how to get better at climbing on the bike? Keep working at it, you're making progress. Do you ever stand up? I avoided standing up when I first started out, but now I really appreciate keeping up any amount of momentum. So, if it's a bit smaller hill I will stand instead of down-shifting to the very smallest gears. I assume this builds leg strength in additional ways. It will come. |
| 2009-06-08 10:44 AM in reply to: #2202042 |
Champion 10018 , Minnesota Bronze member | Subject: RE: how to get better at climbing on the bike? P.S. You can do hill repeats, just like for running. Find an out of the way hill and go at it. I prefer to just ride lots, though, works for me. |
| 2009-06-08 10:46 AM in reply to: #2201844 |
Champion 8766 Evergreen, Colorado | Subject: RE: how to get better at climbing on the bike? I feel your pain...I get passed on anything resembling an incline! My problem is the need to "get lighter". I be fat. But another thing you can do is work on leg strength...have you thought about lifting weights? My coach also has me doing some bike trainer rides with Z4 HR but keeping the RPM's at 55 (so the resistance is high...just like climbing a hill). |
| 2009-06-08 10:46 AM in reply to: #2202015 |
Extreme Veteran 615 Dallas, TX | Subject: RE: how to get better at climbing on the bike? tkd.teacher - 2009-06-08 10:37 AM bmcgee - 2009-06-08 8:24 AM Someon on here has a sig line that reads, "the only way to get better at climbing hills is by climbing hills." I couldn't agree more! I spen every tuesday evening doing hill repeats. After about a 10 minute warm-up I go up the hill (usually 10 times) and then turn around and recover on the descent. I will usually have a plan for what i'm focussing on for each climb. For instance, I may focus on breathing for the first two, body position on the next two, spinning, etc... I have no scientific formula as proof, but I can tell you that it works great! Within just a few weeks, you'll be moonwalking up hills! I think that's ChrisM. John Yep, sure is. |
| 2009-06-08 10:58 AM in reply to: #2201844 |
Pro 4277 Parker, CO | Subject: RE: how to get better at climbing on the bike? like many have said, climbing hills will make you better at climbing hills. I don't know how much you weigh and you might be lean and not need to lose any poundage. But if you can afford to drop a few pounds then work at doing so. It's much easier getting up the hill at 165 than 175. And that's what I hoping to drop down to over the next few weeks. |
| 2009-06-08 11:04 AM in reply to: #2202042 |
| Extreme Veteran 411 San Antonio | Subject: RE: how to get better at climbing on the bike? BikerGrrrl - 2009-06-08 10:43 AM Keep working at it, you're making progress. Do you ever stand up? I avoided standing up when I first started out, but now I really appreciate keeping up any amount of momentum. So, if it's a bit smaller hill I will stand instead of down-shifting to the very smallest gears. I assume this builds leg strength in additional ways. It will come. Stand up? I try to refrain from standing as much as possible because it wears out my legs very quickly. Is that supposed to happen?? Is there some sort of "strategy" for riding off the saddle? |
| 2009-06-08 11:05 AM in reply to: #2201844 |
Master 2355 Houston, TX | Subject: RE: how to get better at climbing on the bike? The key thing to climbing is power to weight ratio, it trumps all when going up. As far as techinque.. there isn't any magical formula. You just need to climb a lot and see what works(most comfortable) best. Otherwise climbing is a lot like doing a TT, you have to judge your effort just right so you aren't dying at the end. If you're starting at 10mph and ending up at 3mph, you are starting out too fast. Try to start in a easier gear so that you don't have to change much during the climb. I personally am a out of saddle climber. Edited by smilford 2009-06-08 11:06 AM |
| 2009-06-08 11:09 AM in reply to: #2202151 |
Champion 4835 Eat Cheese or Die | Subject: RE: how to get better at climbing on the bike? funkyd04 - 2009-06-08 11:04 AM BikerGrrrl - 2009-06-08 10:43 AM Keep working at it, you're making progress. Do you ever stand up? I avoided standing up when I first started out, but now I really appreciate keeping up any amount of momentum. So, if it's a bit smaller hill I will stand instead of down-shifting to the very smallest gears. I assume this builds leg strength in additional ways. It will come. Stand up? I try to refrain from standing as much as possible because it wears out my legs very quickly. Is that supposed to happen?? Is there some sort of "strategy" for riding off the saddle? Standing up uses different muscles, or muscles in a different way. Just like climbing seated, you have to build up stamina for standing. Only way to get better at climbing out of the saddle is to climb out of the saddle. |
| 2009-06-08 11:16 AM in reply to: #2202180 |
Champion 10018 , Minnesota Bronze member | Subject: RE: how to get better at climbing on the bike? graceful_dave - 2009-06-08 11:09 AM funkyd04 - 2009-06-08 11:04 AM Standing up uses different muscles, or muscles in a different way. Just like climbing seated, you have to build up stamina for standing. Only way to get better at climbing out of the saddle is to climb out of the saddle.BikerGrrrl - 2009-06-08 10:43 AM Keep working at it, you're making progress. Do you ever stand up? I avoided standing up when I first started out, but now I really appreciate keeping up any amount of momentum. So, if it's a bit smaller hill I will stand instead of down-shifting to the very smallest gears. I assume this builds leg strength in additional ways. It will come. Stand up? I try to refrain from standing as much as possible because it wears out my legs very quickly. Is that supposed to happen?? Is there some sort of "strategy" for riding off the saddle? For a short climb I will stand. It feels like the equivalent of one gear shift to me - meaning it's as though I can now climb in one harder of a gear, allowing me to go faster with the same cadence. The weight shift seems to help too. |
| 2009-06-08 11:27 AM in reply to: #2201844 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: how to get better at climbing on the bike? Another factor is how long & steep the hill is. The OP is from Pittsburgh. They have some NASTY hills around there.  Try to mix it up a little - Sometimes longer hills that aren't as steep, and sometimes shorter hills that are steeper. Don't try to ride up the Dusquene Incline!  I'm a MOP cyclist on most hilly courses, so I'm still working on it too, but on some of the hills here in PA, I'm between 4 & 6 mph in granny gear flirting with going anaerobic. Just keep working on it, and you'll improve. Edited by TriMyBest 2009-06-08 11:28 AM |
| 2009-06-08 12:58 PM in reply to: #2201844 |
Master 1853 syracuse | Subject: RE: how to get better at climbing on the bike? you answered your question, ride hills! if you're looking for specific workouts, this is what I like to do: i like to do hill repeats with decent cool downs in between. there is a course I like to use that has 2 seperate hills with a grade bwteen 2-6%, that I usually repeat through 4 times. there is anywhere between 4-8 minute cool down between each hill. If you're slowing down to 3 MPH, I would chose smaller and/or shorter hills. you dont need much to get a good hill repeat w/o in. 2-3 minute climbs, repeated 6-8 times with a nice cool down in between is fine. also, try and keep your cadence above 60 rpm....if you cannot, I would consider a less challanging hill until you can. you want to be able to finish the w/o...no sense mashing up a hill, than being so tired you cant/dont repeat it 4-5 more times..... |
| 2009-06-08 2:13 PM in reply to: #2201844 |
Extreme Veteran 418 Pittsburgh | Subject: RE: how to get better at climbing on the bike? Thanks guys -- you've all given me some good advice. I think a lot of it is that I am going up hills that are pretty challenging (largely due to the fact that I live at the top of a hill that's about as steep as the pic TriMyBest posted -- not that I can make it up to my house from down by the river!) It's kind of unavoidable to go up some monster hills in this area if you want to go on any kind of decently long ride, especially if you don't want to always take the same rail trails along the river (pretty, but it gets old fast...) Thanks for the hill workout, too, cusetri -- I will definitely try that. There's a short hill that I go up as part of my commute that I can usually maintain 60+ cadence on, so I can do the repeats on that. |
| 2009-06-08 2:29 PM in reply to: #2201844 |
| 569 | Subject: RE: how to get better at climbing on the bike? My hills were also a problem not they are better. I dont hate them anymore! Here is what I did. Get on a spin cycle (I had no choice, winter in the NE). Do hill repeats! Spin for one min then stand hard for 1 min. Try to get up to 10 sets and your hills will be better. Also consider adding squats to your weight training workouts... |
| 2009-06-08 2:30 PM in reply to: #2201853 |
| Lethbridge, Alberta Bronze member | Subject: RE: how to get better at climbing on the bike? running2far - 2009-06-08 9:03 AM Riding Hills is a function of power to weight (w/kg) and gearing. So.... -Get lighter -More powerful -More gearing (50/34 etc) Along with technique and execution, these are the essentials. Climbing hills is a great way to get more powerful and work on hill climbing techniques at the same time, however it's not the only way to more power. Over the winter I was doing intervals on the trainer and I could feel the difference on some of the hills this spring. |
| 2009-06-08 2:53 PM in reply to: #2201844 |
Master 2355 Houston, TX | Subject: RE: how to get better at climbing on the bike? Don't over complicate things. You need more power in your legs to get you up the mountain, simple as that. Technique? Technique is something TV announcers use when someone puts 3min into everyone on a mountain. When they really know they are just taking EPO and just had a blood transfusion. Just ride a lot and don't let your cadence drop too low in one gear. |
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