This is a really good article about how to climb hills efficiently
http://www.active.com/cycling/Articl...ement=1&Dy=Thu
Ride on!
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This is a really good article about how to climb hills efficiently
http://www.active.com/cycling/Articl...ement=1&Dy=Thu
Ride on!
Thanks for the great article.... I have often told my workout group that I am like the tortise and the hair......slow....but consistant!Quote:
Originally Posted by Dogmama
tina
Sage advice!Quote:
Never attack a mountain, instead, let the climb come to you.
Sundial - I really liked that too. I think so much of our cycling struggles are mental.Quote:
Originally Posted by sundial
I think you're right, Dogmama. Last year I focused on the road just 10 feet ahead of me and it helped. I also try to keep the cadence about the same as I drop gears during the climb. This year I have really wanted to do doozy hills. I have such a sense of accomplishment when I do them--even if I have to stop midway.
Good advice.
The way to get better at anything is to do more of it... in this case climb more and often.
Gradually you will get to the top a little more quickly.
One day you'll find you can ride it in a bigger gear.
And what Sundial describes is exactly how I get to the top of two of the gnarliest climbs I do... Seafield is about 14% at the top... Burma is about the same but for longer.
Just focus on the road in front, your breathing and your rythym
:)
Eeyore said: "Rivers know this. We will get there in the end."
Thats how to face a hill.
And like others, I love the quote from the article too: Never attack a mountain, instead, let the climb come to you.
Thanks for the link
Great quote! My favourite hills always used to be the long winding roads where you could only ever see a couple of hundred metres ahead of you. Nothing worse than looking up at miles of hill ahead of you. Currently my favourite hills are the easy ones:mad: but I'm working on that ;). Given a reasonable state of fitness and the right gears, hill rides are heaps more interesting and enjoyable than boring old flats, IMO, and the more you ride, the better it gets.:DQuote:
Originally Posted by RoadRaven
..... nothing worse, except being sure that the top of the hill is around the next bend... you can see the sky through the trees... but you get around the bend and it keeps going UP! :eek: and UP! :mad: :rolleyes::pQuote:
Originally Posted by hilldweller
THAT's the worst. ;)
"Never attack a mountain, instead, let the climb come to you. "
I have to say, this is the best advice! Last year I struggled terribly with hills and of course living in New England, that is all there is!!
After reading that and thinking about what I do, I realized that I was attacking the hills and trying to hard! By relaxing and just taking a nice steady easy pace the hills that were killing me last year suddenly seem so much easier to me!
Which is why I will probably never like hills ;)Quote:
Originally Posted by Dogmama
Only last weekend I discovered that I really do love cycling while I was riding on the paved (and mostly very flat) path that goes up to Cadillac. I'm just not a fan of hills :p
I've just started my hill climbing. On my very first rise, got to the crest and was shifting back up to fast and threw a chain, bent a link and had to stop. Thank God for Motorcycle guys - :D they carry tools. Its one thing to shift one gear at a time down to the lowest as needed ;) - BUT no one told me how to shift back up to the highest and NOT create a cross gear strain on the chain. :rolleyes: You live and learn.
When I let my brain tell me that a hill is steep - it becomes steep. If I tell my brain to be quiet, my body tells me when to shift and hills become much easier.
+1. I keep telling myself it's mental, but when my heart rate is pegged at 182 and I'm in my granny gear, and that big drop of sweat falls off the tip of my nose and my quads scream with lactic acid, and I feel like I'm going to throw up... it ain't mental... its PHYSICAL!!!Quote:
Originally Posted by Ana
this was good to read in preparation for climbing Larch Mountain tomorrow. i'm so NOT a climber. why did i suggest doing this ride to my husband? and it's how we're celebrating our 10th anniversary? why didn't i suggest going out for a nice kid-free dinner or something sane?
I hated all hills with a passion. I avoided them if possible, which is mostly impossible to do where I live. Plus, we live at the top of a very steep hill, so that is waiting at the end of EVERY bike ride I do, no matter how tired I am when we get close to home.
Now, after three years of regular riding....i still hate hills. But it's a strange sort of hate now- more like a love/hate relationship. I feel a sense of satisfaction now after a hill that I didn't used to feel. Used to be I hated every hill before, and during, and after I rode it. Now I have a strange masochistic attraction to a hill before, then hate it while I'm climbing it, then love it when I'm done with it. Go figure.
I find myself planning rides that I know have some nasty hills in them, thinking how good a workout my legs will get. I know deep down that doing the dreaded hills is the only thing that will eventually make them less difficult and less dreaded. I know that the more hills I tackle, the sooner will come the day when they are no big deal. I have resigned myself to the fact that I simply cannot avoid the hills...they are lying in wait for me in all directions from my house! What's that they say about 'Keep your friends close but your enemies closer'? I am learning to pull the hills closer in to me and embrace my enemies. :cool:
Quote:
Originally Posted by BleeckerSt_Girl
Lisa, that could be my post almost word for word! I still don't like hills but there is no way to avoid them (like you I live on top of a large hill too!). Still that awesome feeling when you get to the top of a hill and know that you conqured it! Whoo Hooo!!!
Hee- hee, you cannot escape that one hill! :DQuote:
Originally Posted by BleeckerSt_Girl
I used to love hills - they were everywhere where I grew up and the scenery was fantastic. I remember always racing to the top with my sister - so that we could look at the landscapes and see it all from the summit! She was faster and used to say I was too slow uphill - but we invariably made it to the other side so I always thought that was a good sign anyway ;)
After several years of living in a pretty flat area (except for a few bridges), I think I am a slower/less powerful climber now. Every time I go to L.A. and ride on real hills :D I'm pretty much in the middle or at the back of the bunch in the long climbs.
Around here people are not used to climbing, so compared to my frequent riding buddies I guess I'm doing ok, I always catch up with everyone on the climbs. That idea of getting up there as fast as I can so that I can see the whole picture is still there, and who knows maybe it really helps me get to the top :) It's strange sometimes, the things that stick with you from your younger years!
But then here in South TX we have a lot of WIND - which I do not like at all... :rolleyes:
I've been riding about 10 months and everything seems to be progressing well except my ability to ride hills. I struggle so much on hills that I dread them and I am just before the panic stage when I start the climb. On long or steep hills - I push myself until it feels like my lungs are going to burst and I stop. The crazy thing is - I can rest about 15-20 seconds and then finish the climb with much less effort. What is up with that?
If you can resume strong after such a short rest, it sure sounds to me like something's going on with your breathing. Do you have any asthma or allergies that might constrict your airways? Are you making sure to inhale and exhale deeply and rhythmically? Have you tried sticking your tongue out like the pros do? (looks stupid, drool on my top tube, but it really opens my airway :p)
This sounds a little like what sometimes happens to me.. I psych myself out when I see the hill coming. My heart rate is going up before I'm even in the bad part of the hill. Because I just KNOW it's going to be hard. And I am slow on hills. So slow I don't know why I don't just fall over! :eek: But, I always make it and then chastise myself for all the drama!Quote:
Originally Posted by martinler
I've been working really hard on letting the hill come to me, controlling my breathing -- also if you blow air out of your mouth and empty your lungs it somehow makes it easier to pull in a really deep oxygenating breath. If you are holding your breathe or only trying to suck in air without exhaling properly, you will quickly become breathless. Then follows increase heart rate, lactic acid.. and all that loverly stuff.
Last night i rode with Catriona and led her to what I remembered as a killer hill. The last time I climbed that hill was two years ago and I remember cursing my friend who led me there.Quote:
Originally Posted by Dogmama
So last night I was prepared for a grueling climb. But it did not come.
Either I'm in better shape than I was then or it's because I'm a more experienced rider. But last night I was laughing at myself for building that hill into such a mental mountain :o
Hey! I do it all the time!Quote:
Originally Posted by OakLeaf
My ex boyfriend last year took a picture of me riding with my tongue sticking out - and of course he had to show it to everybody :rolleyes:
Sounds like may be you are rushing at the beginning. Then you stop and you settle down for the rest of the climb. Hills shouldn't be viewed with anxiety. Hill climb is mental once you get in shape. Take deep breath and fill the bottom of your lung as well as the rest of the lung and just concentrate on the road immediately in front. Relax your upper body and don't lock your breathing to your pedalling. And don't try to climb at the same speed as you ride on the flat.Quote:
Originally Posted by martinler
Thanks to everyone who responded. If the rain ever stops, I will ride with those things in mind. I hadn't thought much about my exhale - but I do suck air like I'm gasping for every little bit of air that's out there. I'll let you know. Blessings~
++++ what she said!Quote:
Originally Posted by smilingcat
It sounds like your muscles might need those few seconds to reload. If you do what Smilingcat said, you should be able to pace yourself up the hill.
If nothing else, just regard hills and headwinds as your own personal trainer.:p
I've been riding for 2 months and there are 2 hills on our regular ride that I'm getting better at, but haven't mastered. 1 is a long steady, steep grade and I can usually make it up that hill, barring technical issues, but by the time I get to the top I'm practically at a stop.
The second is a very short but very steep hill and the lead up to it is about 1/2 a mile of medium grade up hill before it. I am an athena so I know I'm at a disadvantage on hills anyways but I have never been able to make it up this baby. I finally made it about 1/2 way up it yesterday which is my best yet, however, once I stop, I have to walk the rest of the way up.
I haven't tried the tongue sticking out thing yet, but I think I do a pretty good job at breathing control and will try this trick next.
Any advice for beginning athena's and hill training out there?
see if you can get little farther up the hill every other week. Sometimes the gain maybe as short as 10 feet. But that's okay. And practice on gentler hill too. They do make a difference in your conditioning. And do hill repeats on gentler hill. This helps with stamina and also help with strength training for the hills.
Doing strength training on super steep hills or something beyond your ability is total waste of time, not to mention setting yourself for injury.
Most important thing is to have fun riding. And good luck.
I have started using some different techniques to climb. First, I am purposely relaxing more as I approach the hill..ie: letting the hill come to me. I'm breathing deeply and since I'm not strong enough to spin up the hill, I get myself into a slow, steady cadence that I know I can sustain up the hill.
Most importantly, I've been putting my hands on the top bar and really relaxing my hands, elbows and shoulders... the great benefit of this is that my heart rate stays down! If you can control your heart rate and your breathing, I believe you can climb just about anything. I am still very slow going up, but I'm comfortable and in control.
I'm really having to focus on keeping my weight back when I stand to climb. I don't know if it's a fit issue or what, but typically I've got too much weight over the front wheel, which means that not only am I climbing inefficiently, but the rear tire will slip easily. I'm trying to start making the correction before it slips. :rolleyes:
Fit gurus? Does this mean I'm too stretched out (doesn't seem like it when I'm in the drops), or is it just technique?
I took a lot of this advice with me on a pretty darn hilly ride last week, along with the advice I got about being scared on the down hills and it really helped! I used to attack the hills with everything I had and never make it up the big ones.
I took the "let the climb come to me" philosophy, and just kicked down to low gear from the start and only looked up to scan every few seconds but kept my eyes closer to right in front of me and it really worked! Even the cue sheets I had for the ride warned about some killer hills and I figured I'd not make it up them but I never got off my bike- it felt awesome!
The downhills were better too! I relaxed and let myself tread on the edge of fear and while I was slower than most on the hills, I was faster than my norm- I had the benefit of some wide well paved rural roads with clear views to the end and that gave me a big safety feeling.
One habit I try to overcome on hill climbing is that when I don't pay attention, I begin to synch my breathing along with my pedal strokes- one whole in/out short breath per stroke. This is no good! When I catch myself doing that I stop it and start breathing more relaxed and deeply and slowly. When i do that it winds up being about 1/3 less the number of breaths, but much deeper breaths, and I feel like I'm getting more oxygen...my heart slows down and I relax more.
Pay attention to your breathing cadence and avoid having it synch to your pedaling.
well, I'm going to have to disagree with that. ;) Just goes to show everyone's different.
I find that I breathe much more efficiently both running and cycling when it's synced to my cadence. Chi Running definitely recommends syncing one's breath as a way of maintaining body awareness. Swimming, obviously everyone has to sync, like it or not. If you feel you're breathing too fast, try adding a pedal stroke - in one, out two; in two, out two; in two, out three; or whatever.
Yes I hear you. :)Quote:
Originally Posted by OakLeaf
I guess what I mean is that when I absent mindedly synch my breaths with my pedaling, my breaths are way too quick and shallow. Then when I double the length of breaths and still synch them to the pedaling, I'm not breathing fast enough, even when breathing deeply and calmly. So for me, I have to just concentrate on my breathing as a separate rhythm and try to get the right breathing cadence that feels oxygen rich and relaxed.
We are all different, and I tend to have respiratory/lung capacity issues, so that's just my own experience.
But being aware of one's breathing vs. pedaling cadence is certainly helpful to find what's right for each person. :) It's something that's easily overlooked.
A very experienced (completed the Assault on Mt Mitchell 29 times!) hill climber once told me, "smile as you climb". It's really, really hard to tense your upper body when you are genuinely smiling. Unbelieveable, but it totally works!
Plus, it's fun to think how much you are likely freaking out car drivers or other cyclists who see you struggling but with a big ol' grin on your face!
Once I was going up a hill, into the wind, and I was shouting "that's right, that's all ya got? Come on, this ain't steep! Where's the wind???" when I thought I was alone. Then I got passed by some guy and he was grinning ear to ear. I am not sure if it was to breathe better or because he was laughing at me.
Sounds like the TNT Death Ride team - they've been climbing big-azz hills with annoyingly happy smiles. Gahhhh.Quote:
Originally Posted by GLC1968
Dachsund is particularly good at that... :rolleyes:
No kidding. I give you Exhibit A:Quote:
Originally Posted by jobob
http://deathridespr09.tntteam.com/ph...ize/272375.jpg
The jury will note that:
1. Dachshund (on Orange Seven) is smiling; it's not even a fake smile or grimace/smile.
2. The rider in the foreground (one of our coaches -- a very nice person and SUPERB rider) is NOT smiling
3. The riders behind Dachshund are at a considerably lower elevation
4. One of the riders in the background is walking his bike
I rest my case.
That is precisely the picture I was thinking of.
There are other photos (one on Sierra road comes to mind), but the point has been made. :D
I always smile when going up our last very steep hill towards home. There are frequent cars and I don't want them thinking "OH I bet she's sorry she's on a bike- she must be miserable!".
I know I feel like joggers are miserable when I see their grimacing faces of pain.
I don't want any one thinking I'm not thoroughly enjoying my biking! :)
I often catch myself smiling a big smile when I'm riding my bike. :D
Wow smiling. and ye gawds. Those hills are steep. 12-15% grade??
me? I have no expression on my face when I climb. Really would love to go to the death ride. :(:(