| For those who are new to the sport of cycling, you will | | | | Breathing is one of the most important aspects of hill |
| indeed reach a time where you must climb a hill and | | | | climbing. In order for your muscles to get the oxygen |
| very likely many more. In order to effectively perform | | | | they need to perform, your breathing techniques need |
| this task there are some tips that you should consider | | | | to be correct. Be sure to keep your chest open, |
| so that all of your energy is not lost or displaced while | | | | breathing deeply through the diaphragm (lower |
| hill climbing. Many cyclists who first start out end up | | | | abdomen) instead of the upper chest and shoulders. |
| falling into bad habits that hinder their abilities to climb | | | | Shallow breathing through the chest can promote |
| hills and once you have developed a method, it is far | | | | hyperventilation since you will have to breathe twice |
| harder to break out of it. So be sure to start off on the | | | | as many times to get the same amount of oxygen as |
| right foot when it comes to hill climbing. The last thing | | | | if you had proper techniques in place. Often times |
| you want to do is be afraid of roads with names like | | | | more experienced cyclist actually recover on the hills. |
| Old Mtn. Road, Granite Hill and Hill Crest Lane. | | | | They do so by breathing deep and expanding the |
| You will use not only your legs to propel yourself up | | | | lungs. |
| the hill, but your arms as well. If you are climbing a hill | | | | The RPMs or revolutions per minute can vary from |
| properly you will notice that your arms will be as | | | | cyclist to cyclist, but on average are approximately 80 |
| fatigued as your legs are from pulling consistently on | | | | rpm when hill climbing. This can vary due to cyclist |
| your bars. Try not to confuse 'tugging' from pulling on | | | | body composition, not due to individual power. The |
| your bars. Cyclists who have a tendency to tug on | | | | important thing is to crank the peddles in an efficient |
| their bars end up loosing momentum and his body will | | | | manner. Don't wait until the current gear becomes too |
| work unevenly therefore making him more fatigued | | | | hard to churn. That's a bit too late. Also focus on pulling |
| than it should. | | | | the pedals up just as much as you would push them |
| Making your bike lighter for hill climbing is an option that | | | | down. One good way to think of it is by pointing your |
| many cyclists choose. They will remove their rear | | | | heels down and drive your heels thru the ground on |
| brake since more of the power and control comes | | | | the down stroke. On the opposite end of the stroke |
| from the front brake anyhow, but if you are competing | | | | focus on throwing your knees into the handle bars. |
| you will have to check the regulations to ensure that | | | | This will force the hamstrings and glutes to work as |
| you are able to do this and still be eligible to compete. | | | | hard as the thighs do. Otherwise your simply burning |
| You can use smaller tires, although this move does | | | | your thighs out and fast. |
| take some comfort away from your ride, you will not | | | | The mental aspect of hill climbing is one of the most |
| notice as much since hill climbing has reduced speeds | | | | important parts. Remember the Mountain like road |
| of travel. Some riders under 65 kilos will use an old | | | | names? It has been proven that knowing you can |
| bike seat and remove all the padding to ride the bare | | | | perform a task is 95% of the battle, and the rest is |
| plastic mold only. This will be a judgment call on your | | | | physical. So why do people give up so often? Their |
| part if you are able to ride without the padding, by all | | | | minds are trained for the event even if their bodies are. |
| means, try it. Water bottles and holding cages for | | | | You will want to be in the right mind set in order to |
| bottles are virtually unnecessary for riding trips of 1 | | | | climb that hill, see yourself advancing, higher and |
| hour or less. A cyclist ready for competition should | | | | reaching the top with energy to spare and carry you |
| already be hydrated and will hydrate again immediately | | | | onwards. Just remember this, at the top of every hill |
| afterwards, there is no need to take along a bulky | | | | you climb there is always a trip back down. |
| water bottle. | | | | |