Greetings, fellow cyclists, and welcome to another round of “Ask Bart Haynes!” For those of you new to the blog, this series involves the asking of a cycling question and then the answer given my experience. It’s always fun for me to shed light on the wonderings of beginning riders.
Today, a question comes from an email I received asking about uphill cycling. James from Seattle explained that he’s been an avid rider for several years but has only ridden on long, even tracks. He’s hoping to vary his routine and start riding on hillier terrain. James asked:
“How should I prepare for uphill cycling?”
Tackling a giant hill or a hilly track can be intimidating for those just starting out in the sport. However, uphill cycling is is tremendously beneficial for your health. Almost nothing is better for building raw muscle and lean fiber, improving your endurance, helping with your aerobic capacities, and increasing the capabilities of your circulatory system.
Here are 4 ways to prepare yourself for uphill cycling:
1. Start Small
Even if you have a big hill in mind that you’re hoping to climb, don’t try and tackle it on your first uphill ride. The task in working towards that big hill is to start small and work up to climbing it altogether. I would recommend working in 5 minute increments. First, climb at your own pace for 5 minutes, then return to the bottom of the hill for a 5 minute rest before trying again. Doing this for the first week or so will help you gain the strength that you need to ride uphill for longer periods of time.
2. Build Lean Muscle
Building lean muscle is another way to prepare to begin uphill cycling. The lean muscles in your legs are the muscles that are used most frequently when riding hills. Therefore, working on these beforehand will help you tremendously when attacking inclines for the first time. I recommend starting a routine of single-leg calf raises in addition to squatting to build the lean leg muscles you’ll need.
3. Practice Riding Positions
The position that you take when riding your bike uphill will make a huge difference in the results you experience. Many beginner riders will ride hills in an upright position with straight arms and the heels pointing downward. This throws off the rhythm of your pedaling and ultimately works against you. Instead, practice riding with bent elbows while rocking from side to side to assist you in your forward momentum.
4. Focus
Finally, sharpening your focus will help you as you begin your uphill journey. Mental preparation is a huge factor in the success of your future rides. When beginning riders undertake a large hill and cannot see the top, their motivation and efforts can quickly drop. Breathing also becomes disrupted and less rhythmic which interferes with the ride. Practicing focus to help with endurance will therefore be of great benefit to those just starting on hills.
Best of luck to you as you begin steeper rides!