We’ve all been there – staring up at a climb that looks more suited for mountain goats than cyclists.
But what if I told you that climbing hills doesn’t have to feel like pushing a piano upstairs?
Time to turn those climbing fears into climbing cheers (sorry, couldn’t resist that one)!
1. Mind Over Mountain
The first battle in conquering any climb happens right between your ears – getting the mindset right.
Instead of dreading that upcoming incline, try to reframe it as an opportunity to level up your cycling game.
Think of each climb as a personal challenge rather than an obstacle – kind of like playing a video game where each hill is just another boss level to beat.
🤔 I think this really works. Just think about the next section instead of focusing on the summit end goal. By breaking up the big climb into small pieces, you help not to become overwhelmed.
Mini Goals
Setting mini-goals during the climb (like reaching that next tree or lamppost) can make the whole thing feel more manageable.
Remember, nobody expects you to sprint up hills like you’re in the Tour de France. Take it at your own pace and celebrate those small victories.
Easy does it – it’s not a race! –
2. Gearing: Your Best Friend on Hills
If there’s one thing that can make or break your hill-climbing experience, it’s having the right gears.
Modern road bikes typically come with what we call “compact” chainsets, usually featuring a 34-tooth inner ring up front. This smaller ring is your climbing buddy – don’t be too proud to use it.
At the back, you’ll likely have a 32 or 34-tooth cog – the bigger, the better.
Mountain bikers and even hybrid cyclists will have it even better (although a heavier bike).
When it comes to gearing, here’s a golden rule: it’s better to have gears you don’t need than need gears you don’t have.
For most riders, especially in hilly areas, aim for a setup that gives you a nice, easy gear for those leg-burning climbs. Think of it as giving yourself permission to make life easier – because cycling should be enjoyable, not a torture session.
And, for beginners at least, you’re better to be “spinning” than “grinding”.
Spinning refers to pedaling quickly (high cadence lighter power) as opposed to grinding (low cadence more power)
3. Shift Before You Suffer
Ever tried to change gear while grinding up a wall of tarmac, legs screaming? That’s a rookie mistake we all make – hopefully only once.
The trick is to shift before things get tough. Anticipate the hill and click into an easier gear as soon as you feel the gradient bite.
Your derailleur will thank you, and so will your knees. If you wait until you’re barely moving, shifting becomes a wrestling match.
Keep pedaling smoothly as you shift, easing off the pressure just a tad. It’s like a dance: you lead, your bike follows.
If you have a cadence sensor, I think it’s best to be trying to get at least 90RPM if you’re a beginner.
That’s what suits me. I don’t like “grinding” with a slow cadence, i prefer to spin – that’s just me!
Remember, early shifting means you keep momentum, which is your best friend on any climb.
4. Keep Those Pedals Turning
Carrying momentum into the base of a climb can give you a significant head start against gravity.
Never stop pedaling on a climb unless you enjoy the challenge of starting on a 15% gradient (spoiler: you won’t).
Once you lose that forward momentum on a steep hill, it’s incredibly difficult to get it back without putting out massive power.
Work on developing a smooth, consistent pedal stroke that applies force throughout the entire revolution.
This not only helps maintain traction on steeper pitches but also uses your energy more efficiently.
5. Traction Control
Ever had your rear wheel suddenly spin out on a steep climb? Not fun, right?
This wheel slip happens when there’s insufficient weight on your back wheel – a common issue when standing on steep gradients.
The key is managing your weight distribution carefully, especially on loose or wet surfaces.
When seated, your weight naturally presses down on the rear wheel, providing better traction.
If you need to stand, and you might need to when things get really steep, try to hover just above the saddle rather than shifting too far forward. Ideally though, you don’t want to stand unless you absolutely have to.
It can be a bit scary if your front wheel starts to lift – this can happen on really steep sections of a climb!
On particularly technical climbs, dropping your heels slightly on the downstroke can also help maintain that crucial contact between rubber and road.
6. Build Strength Where It Counts
This one is for those who are really getting into their climbs!
Want to make hills less painful? Hit the gym, or at least add some squats and lunges to your routine.
A stronger core and legs mean more power on the pedals and less wobbling when you’re tired.
Aim for high-rep leg exercises for endurance and the occasional short sprint on the bike for explosive strength.
Don’t forget the core:
- Planks
- Russian twists
- Whatever keeps your midsection tight
Don’t worry about “bulking up” – cycling-specific strength training is more about functional power, not bodybuilder aesthetics.
7. Pace Yourself Wisely
This is probably one of the most important of all….
Charging into a climb at full speed is a great way to blow up halfway up.
Instead, pace yourself. If you have a power meter or heart rate monitor, use it (you’ll need to know what the numbers mean – beyond the scope of this article).
If not, pay close attention to your breathing and how your legs feel.
Start conservatively and save some energy for the top—hills have a nasty habit of getting steeper right before the summit.
Remember, steady wins the race (and gets to the top without stopping for a lie down).
If you finish a climb thinking, “I could’ve gone harder,” then maybe you got it right?
8. Fuel Your Engine
Hills are hard enough without running on empty. Make sure you’re well-fueled before and during your ride.
For anything over an hour, aim for 30–60 grams of carbs per hour—think bananas, energy bars, or that leftover jam or peanut butter sandwich.
Read more: Food to eat before a long bike ride
Drink regularly, too. Dehydration turns hills into mountains.
Snack early and often, not just when you feel tired.
Cyclists don’t need a whole lot of convincing to eat more food, so today’s your lucky day 😂
9. Know Before You Go
The best climbers are also the best-prepared climbers.
Taking time to research your route can make a significant difference in how you approach each climb.
Use mapping tools to understand the elevation profile, overall length, average gradient, and where the steepest sections lie.
Knowing that a climb flattens out after an initial steep section can give you the confidence to push a little harder.
If possible, conserve energy in the kilometers leading up to a significant climb.
💻 I recommend a bike commuter, or even your phone attached to the handlebars, previewing the route ahead if possible. This really helps!
10. When to Walk Away
Let’s face it, sometimes the gradient wins – and that’s perfectly fine. There’s no shame in it.
If your bike feels like it’s glued to the tarmac or your legs are screaming louder than your brakes on a rainy day, hopping off and walking is just common sense.
There’s no trophy for collapsing halfway up a climb – walking means you live to ride (and climb) another day.
Besides, you get a chance to check out the wildflowers, chat with other walkers, and maybe even plan your next assault on the hill.
Just remember, every step is still forward progress, and the bike will happily wait for you at the top.
🚶 If this does happen to you, I highly recommend coming back to the hill at a later date.
Your mind now knows what’s to come and because of this you can pace better and will likely climb further up the hill than before.
Keep doing this until you reach the summit without stopping – it’s a huge boost for your ego!
And that’s it.
Did we miss anything? Do you use any of these tactics? Let us know in the comments below…
