new strategy & mantra for the hills

[newbiechick]

I thought I'd share an interesting experience I had in case it might be useful to other newbies out there.

On my ride before my most recent one, I tried a pretty tough hill for the second time and for the second time had to stop part way and walk the rest. It was a VERY hot and VERY humid day, so I didn't let myself get too discouraged. Still I was somewhat frustrated. My fiance asked whether it was my lungs or legs that were giving out first. Without hesitation I said it was my lungs. After reading about spinning, I'd been dropping down into the lowest possible gear and peddling as fast as I could. My fiance suggested that since my legs weren't getting tired I might want to try gearing up a little and using more leg strength. (I have fairly strong runners' legs.)

So when I was out yesterday, as I started that same killer hill, I didn't drop into my granny gear. I stayed in my middle ring, put my head down, didn't look at the top of the hill (which looked like it was on the other side of the world!), and powered my way up, repeating the mantra, "USE YOUR STONG LEGS!" over and over again until I reached the top! Granted, this was also my first day clipless, so I was also able to use MORE of my leg muscles. Anyway, it was a great experience.

Now I have no idea what all you experienced riders will think of this. I absolutely understand that spinning is what I want to aim for in the long run as I become a more experienced rider. But it was a really great learning experience to figure out how to balance strength and cardio to achieve a goal (e.g. the killer hill!).

I don't know if anyone other new riders out there have struggled with how to make it up the hills, but this really helped me. And I think the mantra was an integral part of it too!

Happy riding!

Shelley
aka newbiechick

[joyrider]

Feedback on this topic would be great! I have the same problem - legs still going but have to stop because I can't breathe! It's so embarrassing pulling over to pant while the fit people zoom by me, breathing steadily!
I might test out newbiechick's method a little. But gotta be careful of the hinky knees!

[emily_in_nc]

Yes, you definitely have to ride a fine line here (pardon the pun!) I have asthma and am small (so have much smaller lungs than Lance!), so gearing down and spinning fast can really challenge my lungs; and yet, using too high a gear to climb and attempting to use more quads and glutes can be tough on my 44-year old knees (and my healing pelvis). It's hard to get just the right gear to balance the breathing issues and the structural issues, but I keep working on it. I find if I resist the urge to gear all the way down, my speed is much better, but I have to be careful not to go too far in the other direction either!

Emily

[mom2twins]

I have also found hills go better for me if I put a little muscle behind them and mash it out in a higher gear. I've stopped using my granny gear completely and am thinking about going to a double as soon as I can talk my DH into upgrading my bike to Ultegra 10 speed On smaller hills and flats I'm trying hard to work on spinning but I've got some serious hills around my house and the only way to get up them without dying of respirtory failure is to stay in the middle ring.

Oh and I learned my hill mantra here a long time ago. I can't remember who said it first but I repeat it to myself every single ride:

"Hills are my friend and chocolate is good"

it gets me up there like nothing else

[Pax]

Another alternative is to live here in Central Illinois...we don't have a hill around here anywhere!

Seriously though what emily said is so true, finding that balance is what it's all about...congrats newbiechick on slaying your dragon.

[SadieKate]

Yes, yes! It is a fine line between spinning too much and mashing on a hill. Spinning in too high a cadence can just burn needless energy. If you mtbike, you learn real fast that you can also loose momentum and traction. With 4 knee ops, I have really stay focused on that small area between abusing my knees from too hard a gear but also just burning out from too high a cadence.

Congrats on finding that very thin line!

[KSH]

I'm such a dork... I never knew how to shift into the "granny gear"... so I have always used the middle chain ring (???... I have 3 total) to go up hills.

I also always challenge myself to NEVER stand up.

Then I focus on the top of the "hill" (I am in Texas)... and just burn it out.


Thanks for tips and happy to hear that you are making it up those hills!

[latelatebloomer]

This is a great thread - my lungs give up before my legs do, too - sometimes I just need a few deep breaths - after I get enough air, my legs are willing to keep going. Everything is stronger, but I'm still moving a 200+ lb body up a hill! If I look to the top of the hill, I never make it - I focus about 10 feet ahead and mentally chant - my/legs/are/strong, my/legs/are/strong to my pedal strokes. Usually at the end of my ride, I do a standing climb on the last hill - got nothing else to work with but gravity at that point. Right now, needing to just ride and ride and melt some poundage, I give myself permission to do whatever it takes, figuring finesse will come...eventually.

[moo bean]

I've just (i.e. yesterday) fitted bar ends to my bike (a GT Timberline, which weighs a freakin' tonne), and found that they made a huge - and positive! - difference to the hills I have to climb on my morning commute.

[SadieKate]

On one of our Mt Diablo rides, Veronica and I rode together on the last brutal 17% grade at the top. I found out that she doesn't look up either but she has counted the number of cracks in the pavement (there's one about every 6 feet or so). She started counting out loud that day and, of course, I had to ask. I also focus on keeping my breathing slow and deep or I burn way too much energy with shallow and rapid breathing. I sometimes sing a very slow dirgelike song in my head to keep me breathing at a slow enough pace.

[Dogmama]

Depends on the hill. If it's a slow upgrade, spinning in the saddle is best. If it is a quick burp (read: big uphill), I'll often start in the saddle and finish out of the saddle. Before standing, I shift to one harder gear - that way I'll always have an easier gear if I need to sit.

It never occurs to me that I wont' get up the hill. When I get out of the saddle, I think of it as dancing on the pedals (I think I got this from a Lance Armstrong book or something).

Another thing - approach the hill as quickly as possible. Momentum is your friend!

[caligurl]

I also always challenge myself to NEVER stand up.

why not stand?????????

[SpinSis]

I think I need to learn to stand more (I'll try the dancing idea...) I just seem to spin my way up...and will confess to using the granny ring still. But my fitness has improved so that I am actually shifting into harder gears as I approach the top, which helps me pull over the top easier and faster....

When I started, I found that my lungs did an almost reflexive big gulp at some point up the hill. But I find that if I sit back in the saddle, loosen my grip and relax my arms and shoulders, everything else follows suit, including my lung capacity and rate of breathing. I also really love hills, so I just imagine that I am Lance and Jan is on my tail... But I do like the mantra that was shared earlier along the lines of "I like hills and chocolate is good" I may try that as needed!

[Melodylynn]

I'm glad that I am not the only one that has the tired lung, strong legs problem. My weekday rides on Tues and Thurs have about 5 miles of good hills. They start small and come one after another. By the time I hit the big one I am completely out of breath. I will have to try the higher gear and sing a nice slow song too. The last time I rode that way was the first time I rode my new bike and I was a little bit intimidated. I still don't have the gears down yet! I know, time and patients!!! Just keep reminding my self that Rome was not built in a day!!!

Melody

[newbiechick]

A cyclist friend of mine also suggested sitting back when going up hill. I've tried this a couple of times--only for seconds--and both times immediately leaned forward again. It just didn't feel natural to me. Maybe I need to just submit myself to trying it all the way up a hill to see if I can get comfortable with it. When I think that it might somehow "open" my lungs, it makes more sense. It just doesn't feel right. Any thoughts, suggestions? Or do I just need to practice it?

Shelley
aka newbiechick