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01-03.-2006, 10:34 PM
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#16 |
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Registered User
Join Date: Feb 2006
Location: SE MN
Posts: 49
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Re: how do you climb hills?
I live in a hilly area and just to get back to my home I must ride 1/3 mile or so up 4% grades right to driveway. (There are worse home routes, I know.)
If I go for a cruise up highway, that is 5 miles of 3 to 4%. I never stand as I seem to gotop heavy and balance is problem. I breath steady and long and maintain a particular cadence, gradually getting to gear as I go - I know hill and when to shift, whcih is as individual thing as there is on a climb. There is a page on the web about breathing that I found to be very informative, but I forgot the URL, but try "The Bicycle Man," or http://www.sheldonbrown.com/nexus.html I got tired of the knee strain and am putting a putter on the back, so I can breath easy once more. Last edited by Hive : 01-03.-2006 at 10:48 PM. Reason: More info |
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23-03.-2006, 05:05 AM
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#17 |
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Registered User
Join Date: Jun 2005
Posts: 59
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Re: how do you climb hills?
After reading these posts, I have been thinking about and observing my cadence and gearing dynamics. First, though, as several people have said, the huge over-riding issue is getting in shape. Period. As Xilios says, looking down at the road, not up the hill, helps too.
After thinking about what others said, I now realize I do have a cadence range for hills. I let my momentum drop at the beginning of the hill and then shift gears to keep that slower pace. After a bit, my cadence drops again and I shift to try to maintain that new cadence. Then, again, I slow the pace more and shift to try to hold that, etc, etc. It’s like a gradual fade toward first (gear). One thing I realize now is that I might try shifting sooner and pedaling a bit faster. I stand whenever I want to change where and how my muscles have that burning feeling and to keep my current cadence before slowing again. Breathing is something I have to pay attention to more, as folks say. I hope I don’t hold my breath or breath shallow until I am gasping! Better check that. On hills, I do not pull up on the pedals much, or at all. Rather, I use the up stroke to rest. I try not to rock the bike much. With lots of gear, as SFL99 suggests, rocking can easily tip the bike and the gear itself helps hold the bike steady. Sometimes I move around the bike and keep the bike straight ahead and straight up, even with no gear. Thanks for the posts. They really helped me observe what I do and think of alternatives. |
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23-03.-2006, 05:24 AM
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#18 |
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Registered User
Join Date: Feb 2006
Posts: 27
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Re: how do you climb hills?
Good to see the post was productive, also remember that your legs will feel the hill right away, do not let this discourage you...attack the hill with a positive attitude!!! I've lost count of how many times I've looked around and seen people getting discouraged...which made my job of taking off that much easier.
Hills are 60% mental and 40% physical...don't defeat yourself!!! |
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23-03.-2006, 08:22 AM
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#19 |
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Registered User
Join Date: Sep 2003
Location: Ashfield, Sydney
Posts: 553
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Re: how do you climb hills?
After reading these posts, I have been thinking about and observing my cadence and gearing dynamics. First, though, as several people have said, the huge over-riding issue is getting in shape. Period. As Xilios says, looking down at the road, not up the hill, helps too.
After thinking about what others said, I now realize I do have a cadence range for hills. I let my momentum drop at the beginning of the hill and then shift gears to keep that slower pace. After a bit, my cadence drops again and I shift to try to maintain that new cadence. Then, again, I slow the pace more and shift to try to hold that, etc, etc. It’s like a gradual fade toward first (gear). One thing I realize now is that I might try shifting sooner and pedaling a bit faster. Your pace will slow but you should be maintaining the same cadence unless the hill is so steep that you are unable to maintain your cadence in the lowest gear. This is what is referred to when "grinding" up the hill. When you are able to maintain your cadence in a gear it's called "staying on top of the gear". I stand whenever I want to change where and how my muscles have that burning feeling and to keep my current cadence before slowing again. Try to change before they burn  )On hills, I do not pull up on the pedals much, or at all. Rather, I use the up stroke to rest. Climbing is where the benefit of clipless pedals is at its greatest. A motion that involves pretending to scrape the mud off your feet and pulling up so that your feet are pedalling in circles will give you 15-30% more power. A smooth pedalling style will use much less energy and be much kinder on the knees. Riding a fixed wheel bike is the perfect way to develop a smooth efficient style. This is why most pro's now spend the fist part of the season training on fixed wheels to smooth their skills so they can "dance" on the pedals. You learn more about how to pedal properly on a fixie than you will in a year of trying to on a bike that lets you freewheel. Good luck Geoff |
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05-06.-2006, 01:20 AM
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#20 |
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Registered User
Join Date: May 2006
Location: Vancouver BC Canada
Posts: 4
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Re: how do you climb hills?
Excellent advice one and all. The only thing I will add is that I start deep breathing and quicken my breathing pace before my body demands it. Delivery of oxygen to the muscles is what it is about so I get a head start on that. It seems to work for me.
When my wife started riding with me (two years ago) she was struggling with hills. Once she employed this technique, hills became almost pleasurable for her (she now prefers up to down). Yesterday we were out for a training ride for an upcoming mini tour. Given the option she always chose more hills to climb. There is no substitute for physical/mental conditioning, cadence management, hydration, nourishment, topping off electrolytes and practice. Its all very simple really. |
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24-07.-2006, 04:18 PM
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#21 |
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Registered User
Join Date: Mar 2004
Location: Sydney, Australia
Posts: 2,075
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Re: how do you climb hills?
The cadence recommendations on this thread are a bit low. Below 80rpm, when pedalling with a load, you're really running a risk of muscle burn (lactic acidosis) and you can injure joints with the high loadings. Over 90rpm is optimal.
Having said that, one doesn't always have low enough gears for every load and every hill. If my cadence is forced to go below 90 then I'll alternate periods in the saddle with periods standing on the pedals to try and rotate muscle usage a bit and avoid the burn. |
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30-07.-2006, 11:30 AM
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#22 | |
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Registered User
Join Date: Feb 2006
Location: Fort Collins, CO
Posts: 184
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Re: how do you climb hills?
I just did a tour from Fort Collins to Colorado Springs, and had some huge hills, some of them miles long. I just lowered the gear, and kept it going, load and all. I wasn't going very fast up these hills - about twice walking speed. It got to the point where I actually looked forward to them. Does that classify me as a Masochist?
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31-07.-2006, 07:27 AM
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#23 | |
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Registered User
Join Date: Jan 2005
Location: NYC, USA
Posts: 428
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Re: how do you climb hills?
In my last few east coast US tours I find there is no shame in lower gears. If your bike does not already have it and you are a beginner like myself make sure you have a triple chainring...in my first tour I never wanted to use the "granny" ring and really punished myself to a point that I was walking my bike more than I wanted to up some hills.
I strongly recommend practice spinning, spinning and get the triple chainring and use all of it...I have been able to get my cadence up on my last few trips and maintain 15mph and up to 40 mphs in alot of places. Use all your gears!!! Do not be afraid to switch...too many guys just stay in one gear! Another big thing people fail to talk about is hydration, food and suppliments. Sometimes too much will slow you up and too little will slow you up also. I find it will affect you so do not over drink or eat. You will feel like you need to drink gallons and gallons of liquids and eat like a horse but you need to take it lighter than you feel. Also aminos or if you really want to get high-tech into the suppliments like some Green Tomato Extract, Arganine or NOExplode or just a some good old fashion caffine can make a difference on those hills to give you the added energy.... The biggest thing though already mentioned way beyond the physical is the mental...confidence is key. -john Quote:
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31-07.-2006, 09:49 AM
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#24 | |
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Registered User
Join Date: Mar 2004
Location: Sydney, Australia
Posts: 2,075
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Re: how do you climb hills?
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I've got to take issue with your hydration and energy intake recommendations. Most people's thirst will not keep up with their needs, especially on a hot day. You need to drink ahead of being thirsty rather than rationing your intake in any way, or you'll end up reliably dehydrated. Likewise, on a hard day a rider's appetite won't keep up with energy needs and you need to eat ahead of hunger, or you'll fall flat. Nothing fancy is needed, simply rich carbohydrate (and salt) sources (and varied, healthy dinners at the end of the day). |
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31-07.-2006, 10:03 AM
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#25 | |
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Registered User
Join Date: Jan 2005
Location: NYC, USA
Posts: 428
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Re: how do you climb hills?
You are correct about drinking and eating before your needs. I can not argue with that but I have found that when drinking or eating during the ride the tendency is too over-drink and over-eat. You than get back on the bike and your body is using more energy processing the intake than moving you forward. I think a balance is needed.
I have also found in touring that especially when using maps from Adventure Cycling or general back roads between cities that there is no place to hydrate or eat for miles. You need to ration better....I ran into this last year during my ride from NY to Baltimore...the AC maps took me to nowwhere land...no body no where! -john sirabella Quote:
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01-08.-2006, 02:42 AM
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#26 | |
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Registered User
Join Date: May 2006
Location: Outer Banks of North Carolina
Posts: 18
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Re: how do you climb hills?
Quote:
__________________
-Peter Hummers == "Get a bicycle. You will not regret it, if you live." -Mark Twain, Taming the Bicycle |
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30-08.-2006, 01:48 AM
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#27 |
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Registered User
Join Date: Oct 2003
Posts: 22
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Re: how do you climb hills?
Hi Lugger,
I just completed a loaded trip down through the Maritime Alps to Nice with some friends who are for the most part younger and stronger than I am. I'm 67. I've done this trip 6 - 7 times and may do it again next year. See www.todmoore.net. My strategy for long hills is to go at a speed that I could maintain all day. I actually say to myself. "Could you do this all day, or are you gasping, depending on the top of the hill for relief?" Usually I am fairly far back in the group, but when they stop for a break I can continue on if I wish because I"m neither breathing hard nor tired. How fast am I actually going? I have no idea. I have no computer. I'm going at a comfortable speed. I'm not tired at the end of the climb or at the end of the day and I enjoyed the scenery on the way up. Ride as though you were alone even when you're with a group. No one's timing you. If they are, don't ride with them again. It does help a lot to make sure you're using you hamstrings and butt rather than your quads and pedaling in a complete circle rather than just pushing and pulling. The route, which is spectacular and has a nice mix of hard and easy days, complete with hotels or campings if you prefer is at: www.todmoore.net enjoy. |
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24-09.-2006, 07:01 AM
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#28 |
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Registered User
Join Date: Sep 2006
Location: Loudonville, Ohio
Posts: 4
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Re: how do you climb hills?
Greetings,
I learned on my first tour on the Lake Champlain Bikeways to give up on the idea of maintaining a particular cadence when going up hill. Prior to that tour I had trained myself to maintain 90 rpm or better under almost all conditions but I had never seen those kind of hills before. I was using a double chain ring bike with 46 and 34 in the front and a six speed 14-34 in the back. I learned on that tour that I could drift all the way down to 2 to 3 mph (roughly 30 - 40 rpm) and still maintain my momemtum and balance going up hill. I have had surgery on the cartilage in my knees so I rarely stand. I weighed 210 pounds my height is 5'10" and was 48 years old at the time. If I had tried to maintain some arbitrary cadence I would have blown up or blown out my knees. As it was, I did not sag once while people on the tour with triple chain ring bicycles did. Don't wait to get in shape. If you have sensible gearing on your bike you should be able to learn to climb hills. It helps to learn to pull back and up on your peddals to make fuller use of the crank cycle but the best way to do this is on the bike climbing hills. I do almost all my riding alone. Not having some one you need to keep up with is a help. Since that first tour I have moved to a more rural and hillier part of Ohio. I now cycle around Loudonville in Ashland County where the hills on township roads are often extremely steep and sometimes quite long. I still train on these roads riding 20 - 40 miles a day using the same gearing I described above. I am now 52 years old and my weight is upward of 235 pounds yet I have learned to enjoy climbing these hills. I dread steep descents on the chip and seal road surfaces they have around here much more than any climb. Cheers. Last edited by dmathatas : 24-09.-2006 at 07:26 AM. |
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24-09.-2006, 03:12 PM
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#29 |
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Registered User
Join Date: Sep 2006
Location: China
Posts: 57
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Re: how do you climb hills?
One thing about climbing hills. What I found useful was what might be called relaxed focused functioning and I used it continuously on the Pacific Coast Bicycle Route. When going up hills it seems to be more efficient to let the leg muscles relax. That means do not hold the muscles tight, but concentrate on letting them relax as much as you can. It improves performance.
As for cadence and changing gears, that comes to you naturally when climbing. When you go over a series of fairly regular, roller-coaster type hills, one after the other and closely spaced you tend to set a rhythm for changing gears and I cannot think of a way to explicate it right now because there are so many different kinds of hills. Some hills such as a gradual one that leads to a sudden steeper upturn require shifting from high to medium and then to low. Others you ascend as high as possible from pedaling on a fast roll in high or medium gear from another hill before it, and then when you reach a certain point you shift directly to the granny gear (low). It is something you have to work out for yourself, but the relaxed focused functioning seems to apply for just about all hills. There are so many different kinds of hills. I would say experience is the answer and you develop your own most efficient methods by doing. And even if you do hit it wrong going up a hill the worst to happen is that you have to stop, then cycle across the road or back down a short distenace to switch to the right gear, then continue on up the hill. Sure it breaks your stride but so what. It is only one hill and you will get it right next time. It is not the end of the world. |
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25-09.-2006, 01:45 AM
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#30 | |
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Registered User
Join Date: Jan 2005
Location: NYC, USA
Posts: 428
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Re: how do you climb hills?
I agree with everything you post. I have ridden a few different types of hills and you are correct, no hill is like no other hill and until you do the hill several times you will never figure out the best way to attack it. Also alot depends on your energy level that day. There are days where I start low and finish high and others where I am in high the whole time and others just stuck in low!
There are so many factors, so many styles...the key!! -> put in the miles. The more miles, the better you get!...simple. The only person to beat is yourself...make sure you have a heart monitor and a simple cateye that can keep atleast cadence. That is all you need and you just keep pushing. One thing I always forget...recovery rides and days off. The older you are, the more you need. I myself find it tough as I always want to push myself and find recovery rides boring and than there is good old pride which gets in the way. With my setup .. I always get someone wanting to challenge me. This is why I took an old trek singletrack, got it running and use it for days off...no one bothers me anymore and they get pissed when I pass them. Do not get me wrong I love a good challenge but with no recovery you just get more and more tired and your knees ache and you get frustrated. I want to do that Pacific Coast ride next year...how is it? Do you go through well populated areas? How hilly? I am sure very pretty though... -john sirabella Quote:
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