But for most people, climbing is often the hardest part of cycling. If you’re in good shape and not too heavy, short, steep hills might not be an issue. But as the distance increases, many start to struggle. So how do you improve? The question may sound complicated, but the answer is actually quite simple: practice makes perfect. No matter your preferred riding style, if it helps you climb more easily, stick with it. Just remember to focus your effort on your lower body (from thighs to feet) while keeping your upper body still—this avoids wasting pedaling energy. Try not to stand up when climbing to train your thigh and back muscles.
If you really need to stand up and pedal in an out-of-the-saddle motion, maintain a steady rhythm and avoid disrupting your posture. You can lower your gear ratio during climbs to increase your pedaling speed, which will save energy. Once you get used to this cadence, you’ll find that not only can you keep up with riders using heavier gears, but you can also launch short bursts of speed when needed—like when others slow down on steeper sections. If you climb frequently (especially long hills), you might even consider switching from a standard chainring (50/39) to a compact one (50/34). Many pro riders, like Alberto Contador, do this before climbs. As for training, volume is key. Those who prefer sprints or flat rides might worry that spending too much time climbing will hurt their top-end speed, but just a few weeks of interval sprint training will quickly bring that speed back.Traveler's Tales: Pioneering a New Outdoor Culture
Climbing a few kilometers of hills every day not only builds stamina, but also gives you more flexibility to respond when other riders attack during a race, and helps you recover faster. Once you’ve built up the endurance for longer climbs, and you want to improve further, I recommend speed training. This is quite challenging. Find a steep hill about 1 to 2 kilometers long with a gradient of 6%–10%, and start repeating hill intervals. Once you can complete six repeats in a training session, gradually increase your speed and push to the top with a sprint—don’t let your pace drop. Though tough, this method is highly effective. If you don’t have steep hills nearby, a trainer is your best friend. Try 10 to 20 minutes of high-gear intervals (around 70–80 rpm), mixed with a few 100 rpm sprints, plus 30-second to 2-minute high-speed efforts. This will also boost your hill performance.
Finally, maintaining a healthy weight is crucial. No matter how strong your legs are, excess weight will always make climbing harder. That’s the harsh truth. Losing just 3 or 4 kilograms can surprisingly boost your climbing speed significantly.