Uphill and downhill riding techniques are important fundamental skills in road cycling.
(1) Uphill Riding Techniques
Maintain a normal pedaling motion when going uphill—do not suddenly exert force. Generally, avoid standing or pulling methods of pedaling, as they consume too much energy. On short climbs, make full use of the inertia of motion by pedaling easily, and shift to standing pedaling near the top of the hill to gain as much speed as possible, creating favorable conditions for accelerating downhill. For long climbs, adjust your gear ratio according to your stamina in a timely manner—don’t wait until you’re exhausted and your speed has dropped significantly before changing gears. Be sure to avoid having to restart from a stop. On longer or steep slopes, alternate between standing and seated positions to shift the load on different muscle groups, allowing some muscles to rest.
Do not ride too close to others when going uphill. Due to the exertion involved, riders often sway left and right. Following too closely may lead to collisions. Moreover, uphill speeds are significantly reduced, and drafting can limit your own riding style.
(2) Downhill Riding Techniques
To achieve optimal results when riding downhill, you need to be brave, smart, focused, and attentive. Keep your eyes fixed on the road ahead and be ready to decisively handle any situation that arises. Not only should you fully utilize the bike’s inertia for coasting, but also dare to pedal actively to increase speed.
When turning, keep your body and the bike aligned, leaning inward so that your upper body and the bike form a straight line to counteract centrifugal force. The degree of lean depends on your speed and the sharpness of the turn, but generally should not exceed 28 degrees, or you risk losing balance.
Control your speed before entering a turn. Gradually decelerate using light braking, and apply both the front and rear brakes simultaneously if possible, with the front brake applied slightly earlier. When using the front brake, ensure the direction of the front wheel aligns with the direction of travel—otherwise, your weight and the bike's inertia may cause you to fall. Once in the turn, release the brakes to avoid unnecessary deceleration. Avoid using the rear brake too aggressively on turns, as this may cause the bike to skid or even flip.