How to Train for Hills on a Stationary Bike

Practice first on a stationary bike.

Cycling uphill is challenging--especially when you first start out. The key to successfully tackling hills is to train in a controlled environment where you can gradually build up your endurance. The best way to do that is to train on a stationary bike indoors--before heading outside to bike up a hill or mountain.

Things You'll Need

• Light clothing that breathes
• Sturdy cycling shoes

Instructions

1. Pedal on the stationary bike with no resistance for a ten-minute warmup. This helps to warm up and stretch out the muscles and reduces the risk of a muscle strain or injury. Don't neglect this important step.

2. Increase the resistance on the exercise bike slowly until it feels slightly challenging but you're still able to talk and carry on a conversation. The resistance shouldn't be so high that you're huffing and puffing--just more challenging than during the warmup. Continue at this resistance for five minutes.

3. Increase the resistance again to a level that requires focus and concentration to pedal. This should be challenging and should simulate what it's like to ascend a moderately steep hill. Continue pedaling at this resistance for two minutes. It's okay to start out with one minute and work up to two.

4. Decrease the resistance back to the baseline after completing the challenging two-minute interval. After a tough interval at a high resistance, the lesser intensity gives the muscles, heart and lungs a chance to recover before tackling the next "hill." Pedal at the baseline resistance for five minutes.

5. Alternate between two minutes at a high, very challenging resistance and five minutes at a moderate resistance that allows you to comfortably carry on a conversation. Complete a total of thirty minutes on the stationary bike. Over time, you can gradually increase your workout time to forty-five minutes, as "hill" cycling becomes easier.

6. Expect to find this back-and-forth resistance challenging at first, so allow your body to adapt before heading outdoors to handle your first real hill. All the training will come in handy if you do it consistently.

Tips & Warnings

• Listen to music while training to make it more fun.

• Wear loose, comfortable clothing that breathes. You're going to sweat.

• Gradually increase the resistance you use as your body adapts.

• Keep a training diary to monitor your progress.

• Talk to your doctor before starting a new exercise program, especially if you're over the age of forty.

• Only train every other day.

• Always stretch to warm up muscles before cycling.

References

• Cycling Performance Tips
• Peak Performance