How to Get Better at Climbing Hills on a Bike

Climbing hills on a bike can be one of the most challenging aspects of cycling, yet it’s also one of the most rewarding. If you’re wondering how to get better at climbing hills on a bike, the answer lies in a combination of weight management, strength training, cadence control, and strategic training. As a cycling coach, I work with many clients to help them prepare for hilly events and cycling tours through tailored training programs and one-on-one coaching sessions. Here’s how you can improve your hill climbing ability and become a stronger rider.

How to Get Better at Climbing Hills on a Bike: Manage Your Weight

The first and most effective way to improve your hill climbing is to shed any unnecessary weight. Carrying excess kilograms means more resistance when riding uphill, making the climb significantly harder. If you’re able to lose weight in a healthy and sustainable way, you’ll notice an immediate improvement in your climbing ability—even before you enhance your fitness levels.

How to Get Better at Climbing Hills on a Bike: Build Climbing Strength

Climbing requires a different type of strength compared to riding on the flats. When cycling on level terrain, you typically maintain a cadence of around 100 RPM with relatively low torque. However, climbing requires higher torque at lower cadences, which engages your muscles differently.

One of the best ways to develop this strength is to ride hills regularly. But if you don’t have access to long climbs, simulating the effort by riding into a strong headwind at a lower cadence (around 60-70 RPM) can be a useful substitute. However, balance is key—you should still mix in high-cadence riding to avoid overloading your muscles.

How to Get Better at Climbing Hills on a Bike: Train Your Intermediate Muscle Fibres

Developing your intermediate muscle fibres is crucial for climbing performance. These fibres combine endurance and power qualities, making them essential for sustained efforts on hills.

The best way to train these fibres is through threshold intervals. This means riding at the lower to the upper end of your E3/Z4 heart rate zone or in your power training zones. Doing structured interval training, both on the road and indoors will help condition your muscles for climbing and improve your endurance over long ascents.

If you’re unsure of your heart rate or power zones, check out our website, where we offer a free report on power and heart rate training zones to help you optimise your training.

How to Get Better at Climbing Hills on a Bike: Optimise Your Cadence and Gearing

Cadence plays a crucial role in hill climbing efficiency. Many cyclists are switching to compact cranksets, allowing higher cadences on steep climbs. Spinning at a higher cadence helps reduce muscle fatigue by shifting the workload to your cardiovascular system more than relying solely on leg strength.

Ideally, aim for a climbing cadence of 70-75 RPM or higher. If your gearing doesn’t allow for this, you may find yourself grinding at 60 RPM or lower, which can strain your muscles excessively. Maintaining a cadence above 70 RPM for longer climbs will help sustain your effort and improve your endurance.

Train Smarter with a Cycling Coach

Improving your hill climbing isn’t just about putting in the miles but training smarter. As a cycling coach, I work with riders to develop personalised training programs that target climbing-specific fitness. I help my clients prepare for hilly events and epic cycling tours through tailored workouts and regular one-on-one video calls. Whether you’re training for a race or want to conquer the local climbs more efficiently, a structured approach will get you there faster.

Ready to elevate your cycling performance? Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.