Uphill skills

[chartman64]

Anyone got some tips on how to build the muscle/skills to be able to better handle long uphills, or short very steep hills (other than practice, practice, practice)? Are there particular exercises I could/should be doing when not on the bike that might help when I'm on the bike? I'm about to move from a relatively flat area to the top of a hill. There's only two roads in/out of the neighborhood -- one is a 500-foot hill that's less than .25 mile in length, the other is the same gain over 2 miles. I can do the two-mile route without too much trouble but it's unfortunately the WRONG side of the hill (opposite direction) for errands. So if I want to use the bike instead of the car, I have to conquer the steep monster.

Any suggestions?

Cindi

[Delta7]

Hi,

I live at the top of a fairly steep hill and it's a challenge everytime.

A good trick that works for me... before the hill, pick up as much speed as possible and just before the bottom of the hill, shift to the lowest gear and spin really hard. There's also a stop light right before my street, and I have to make a hard right turn, so my timing has to be just right Today was not bad, I made it about 3/4 up before I had to stand up for the final push.

Tip: be sure to shift so you don't drop the chain, I still manage to do this every now and again.

Happy climbing !

[Tri Girl]

I'm wondering the same thing. I'm a serious hill slug and would LOVE to increase my power on hills. I read somewhere that doing leg presses, squats, and hamstring curls would be good (but I have a bad knee, so squats are out). I think anything you can do to strengthen the quads/hammys will help with strength output on the bike.
I'm looking forward to other great tips from these ladies here who have so much to offer!

[dachshund]

There are isometric exercises that are great for strengthening, and should be safe for your knees. I recognize most of the exercises listed here, since I recently went through physical therapy. My condition was a back injury, but I also have weak knees.
http://www.med.umich.edu/1libr/sma/sma_jumpersk_rex.htm

Check out the wall squat. There's another one where you stand with your back against the wall. With your back straight, lower down into a squat (not quite 90 degrees) with the wall supporting your back. Try to hold it for 30 seconds. It's a real exercise for the quads, but doesn't require moving up and down. The goal is to do 3 of these, then try to get up to a minute or more.

[Dok-torr]

I am really sorry to break this to you, but for me anyay, the only way I managed to get stronger on the hills was doing more hills!

I came to Auckland thinking I was fit and could climb....oh boy! The hils here are steep and (because of all the volacanoes) just rise out of nowhere.

Climbing uses so many muscles your arms are braced, your abs are held tight so your body doesn't waste your energy by trying to join in, your legs don't just push up and down but they push forwards and backwards. Don't under estimate how strong your hip flexors are too (if you clip in that is, they are a real powerhouse) also your glutes are powerful hip extensors.

If "other" exercises are a problem to you (as I guess squats are the closest off-bike alternative) then I am afraid you need to find a smaller hill that you are happy with and do it again, and again, and again!

Choose a low gear that you are comfortable with and try to stay in the saddle as long as you can. You are much more efficient and energy conserving in the seat. The number of times I have plodded past someone who was bouncing around like a gazelle up a hill! Its quite fun!

As you get better it does all get so much more fun. I no longer see a hill and groan in anticipation, I just get in a good gear and go up it until I get there.

Good luck and let us know how you go.

[Quillfred]

I saw something the other day on my commute home that I would like to try. A guy was riding in a high gear on the flats--in other words he was off the seat, doing a standing pedal.

Of course the balance issues are different but this should create some of the same aerobic needs as cycling up hill.

Quillfred

[E2theD]

Are any of these your street? And I thought we had steep streets in SF!

http://www.walkinginla.com/2004/Feb15/EldredSt.html

Sorry, no advise but maybe walk your bike up?!?

Erin

[JoyfulGirl]

I'm just rotten with hills but I did have to chime in and second the not hating hills being a big thing for me. If I had to be 100% honest. I hate em. I loathe them. I'd rather live on some nice flat plains while on my bike. But not giving in to that and not whining is the #1 thing for me. I holler out "I LOVE AN INCLINE" then chant it under my breath til I make it to the top oh so slowly. I've been doing this less than a week and it's really not that I'm magically stronger in the last 5 days. I just refuse to keep living in dread of hills. It's just an incline. It will not ruin my ride. I will not feel bad about my skills and ability because of it. Hopefully with enough self brainwashing and better fitness it'll be true.. In the mean time I don't have that sense of dread, the horrible feeling of inability, I -will- take that incline. I OWN that incline.

Attitude seems to be everything with biking, for me.

[chartman64]

Thanks everyone for the advice, I really appreciate it! Although it's clearly going to take a lot of time and a lot of work, it's really nice to read that I'm apparently doing the right things. (Other than hitching the dogs to the front and yelling Mush -- sorry, I love my dogs a lot more than I love my legs!)

E2theD: I laughed when I saw that web site -- it's not that street, but it's very, very close to there -- just a few blocks away, really. I'll see if I can get a picture of my monster and share it with you all. My last car couldn't get up that hill unless I turned off the air conditioner.

Cindi

[MomOnBike]

From experience:

There is quite a bit to be said for losing a few pounds off the bio-load and putting a new teeny-tiny granny on the bike. (It weighs less, doncha know )

Remember, hills are kind of like dogs. You just have to show them who's the the Alpha - and keep showing them - over, and over, and over...

[GreenLady]

I also found that it's usually easier (for me, at least) to power up a hill rather than go slower, even in the same gear. It might be a matter of conserving momentum. It seems a little strange, but it works.