Climbing is the nemesis of many a cyclist. As much as we love watching riders float up the switchbacks of L’Alpe D’Huez in July, many cyclists loathe hills during their own training and events. While it could be argued that Watts per Kilograms is the essential key to climbing prowess, there are other details that help the weaker climbers keep up and the good climbers even better. Don’t avoid climbs because you struggle. Practice them and become efficient to maximize your abilities. The following are some tips to incorporate into your training to help you climb like a champion this season.
1. Gearing and cadence. Make sure you have the correct gearing on your bike for the hills. A standard road bike comes with a 39-tooth small and 53-tooth large chainrings in the front, and 1 12-25 cassette in the rear. Don’t be afraid to swap out the cassette for something larger. Maybe a 12-27 or something in that range. Also, compact gearing is becoming increasingly popular - and for good reason! This gearing uses a 34-50 front gearing set-up. This allows for a much lower gear for climbing. It also will allow for use of a smaller cassette, either a 12-15 or 12-23 and maintain a similar top gear for descents. A great choice for climbing. And why is it we want proper gearing? To maintain a high cadence. To maintain a certain power, you must either pedal harder or pedal faster. Pedaling harder requires more force production, which recruits “fast twitch” muscle fibers. These fibers are biased toward glycogen fuel. As you may know, this is a limited fuel source in the body. Pedaling faster uses less force, which means “slow twitch” fibers will be biased. These fibers use fat as an energy source and can be maintained for a much longer duration.
2. Pace yourself and know the course. A hard hill climb is like a time trial, you need to pace yourself to finish strong. The absolute worst thing you can do is 
to begin too hard. When in doubt, start easier then you anticipate. You should go harder and harder as the climb progresses. If you dig too deep too early, there might not be a chance to recover before the top. You want to finish strong, so be patient and pace yourself. Also, do your homework and research the course. It’s fairly easy to find elevation profiles online for nearly every ride these days. Take the time and prepare accordingly.
3. Specificity of training. Yes, climbing may not be your favorite terrain. But if this is in your future for events, you had best train for it. Be specific with your training. Find climbs near your house that match the climbs in your event. Your body only adapts to the specific training you do. Riding on flats will only get you so far. Don’t run from it. Embrace the challenge and add climbing to your routine training.
4. Diet. Need I say more? Yes, watts per kilogram is important. Physics don’t lie and Newton’s Laws have no mercy. Train right and eat smart. Every little bit makes a difference. But really, shouldn’t you be eating right for many other reasons? Now you have another one.
5. The “sprinters drift”. If you are riding in a group and you know the course, go ahead of the field prior to the climb. This is a common technique for racers. Essentially, giving yourself a head start (but you have to earn it). This allows you to ride your own pace and hopefully hitting the summit at the same time as the group.
6. Posture and technique on the bike. When climbing, you need to utilize a stable yet relaxed upper body. The more effort you put forth toward rocking the bike and standing up, the more oxygen is used by your upper body. This is oxygen that could be used by your lower body to send you up the mountain. Stay relaxed and fluid on the bike, control your breathing and keep this steady. This will allow your legs to function optimally. Also, practice your shifting. Learn to shift prior to needing to shift. If you wait until you are bogged down with a slow cadence, your drivetrain will stumble. Shift in advance. This is especially important with compact gearing, as the shift between the two chainrings is more dramatic. Practice transitioning from sitting to standing. Staying smooth and keeping power to the pedals. Don’t allow your bike to shoot backwards as you stand. Keep pedaling and keep forward motion.
7. Lighter Bike! Again, lighter weight means less to carry to the top. If you are riding an older bike that has some excess weight, consider a new, lighter model. New bikes can easily be ten pounds lighter then the bikes of years past. Ten pounds! That’s a big difference when hitting the slopes. I’m not one to promote the gluttonous buying of equipment, but if the hills are your priority this will help.
Incorporate these tips into your preparation for next season. Spend time addressing climbing, preparing correctly and you will see an improvement in your climbing. While climbing is a challenge, it is well worth it. It is amongst the most exhilarating experiences in all of cycling.
About the author: Russell Cree, DPT, CSCS is a cycling specialist at Upper Echelon Fitness in Portland, Oregon. He and the team at Upper Echelon offer coaching, bike fitting, VO2 and Lactate Testing, and Physical Therapy for cyclists and triathletes of all levels. For more information, visit www.upperechelonfitness.com