How to Maximize Uphill Bicycle Sprinting

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Those hills are killers. Even in the lightest carbon frame bicycle it still makes your legs burn. Some days are harder than others, but every day is a challenge, especially on those long hauls. Don't cry just yet, here are a few hints to pound down those pedals and put some space between you and the pack.

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Instructions

Difficulty: Easy

Things You’ll Need:

Bicycle
Cyclometer
One gnarly hill

Step1

There is a magic ratio when it comes to cycling, climbing and generally any sport where really all your moving is your body by its own power. Whether it’s up a cliff, or up some grinding hill - strength to weight ratio is the name of the game. Start by training off the bike, watch what you eat and find the mix of proteins and carbs that will give you the power you need when you hit those hills.

Step2

Pick three hills on a 30 miler that you ride at least three to four times a week. Find a short hill that you can easily sprint up, out of the saddle with minimal leg burn. Find a medium one that forces you to take a seat about two-thirds of the way up and then a long one that seats you quick.

Step3

Find the gear, get use to the burn. Find that gear that will get you where you want to go. The one that isn’t so hard that grandma on her beach cruiser could blast right past you or the one that makes your legs spin, your head pound and your lungs burn. It should be a gear that makes the frame jump ahead of you with every push, one you can feel the power transfer easily to the bike. At the bottom of the hill get a good rhythm and don’t hit it too hard, trying to keep that cadence to the top.

Step4

Some great riders stay in the saddle all the way up, others pop up at the first sign of an incline. Generally, if you’re a light rider you have an advantage on hills, as long as you have the strength and stamina to keep a strong cadence and follow it through. Get used to riding out of the saddle, pushing through the burn and finding out where your limits are, this will not only make you stronger, it will show you the length of hills you can comfortably pound up to put some distance between you and the pack.

Step5

On those other days off the bicycle work on squats for leg strength and do fast aerobic exercises to shed those pounds. Remember, strength to weight ratio is the name of the game. The stronger you are and the less you weigh is the key to lugging that hunk of meat up those monster hills. Stay away from heavy weights and low cadences, keep it fast and light to find your super self.

Step6

As your workouts do their magic, those distances will increase. But remember, it’s very important to give your body adequate rest, you’ll be tearing up a lot of muscle out there, so don’t forget to drink lots of water and take at least one day off a week to let you body rest and heal. Find that perfect balance for your body and you’re on the way to killing the hills.