Training Tips: How To Master Hill Climbing

Hills are inevitable and are something that you just cannot avoid, so it’s important that you get the best out of yourself each time that you are climbing up one. We have put together five top tips for triathletes looking to master the hill climb.

1. GEARING

One thing that you want to think about as you approach the climb is getting into the correct gear that is appropriate for the gradient. You don’t want to be starting the hill at the bottom and realise just a few metres later that you can’t hold it. There is nothing worse than getting into a panic and having to listen to the crunching sound of your cassette as you try and force it into an easier gear. Make sure before the race that your gearing is adequate and you have the appropriate size for the course.

2. CADENCE:

Going up a hill you should look to maintain a high cadence of around 90-100rpm. As a triathlete, you want to maintain a relatively high cadence during the bike section of a race. This is more efficient in terms of how the muscle produces energy. In turn you should also be looking ahead to the run section and by maintaining a high cadence and quicker leg speed on the bike this should then allow you to have a fast run off the bike as your muscles will be used to the fast turnover.

3. KEEP CONTROL OF YOUR EFFORT:

This is a crucial part of the hill climb, especially if it is a long climb. You don’t want to output all of your energy at the start of the climb at your maximum power as you will potentially fade a lot quicker than you think and will not be getting the best out of your performance in a race or training ride. You should look to hold a steady heart rate and power and control your breathing throughout the climb whilst also maintaining your form.

4. SEATED OR STANDING?

This one comes down to what technique feels most comfortable to you. However, what we will say is that to save more energy for the most part try to stay seated, relaxed and in control, drive with the legs and engage the core muscles. There will be occasions you will want to come out of the saddle due to the changes in terrain or if you need to get your power up. However, this isn’t always the most efficient way to climb though as you use a lot of upper body muscles which requires much more energy. As said before what is most important here is that you do what makes you feel comfortable.

5. MENTAL FOCUS

This is the real hurdle for people to get over. How well can you prepare for the hill climb mentally, especially if it is of any significant distance. It’s all about believing that you can do it. If you believe in your ability, you will climb to your full performance potential. One strategy that can help you mentally is focusing on somethings that is around 10-20 metres up the road each time. This gives you a small goal over the course of the hill climb which will ultimately help you reach the top!

Article written by Luke Howard