If you loving biking for fitness, you have probably found that hill climbing is the most intense part of your ride. It can also be the most fulfilling physically, if you are able to conquer it physically and mentally.
If you ask most people where their cycling weakness lies, they will more often than not say hill climbing. Nothing sucks the snap from your legs quicker than a steep uphill grade but nothing is more satisfying than conquering a tough hill.
If your goal is better fitness, you cannot get a better workout than a ride that hits hill after hill. Most people would like to learn how to be stronger when it comes to these physical stretches.
Here are a few key areas that affect your ability to go uphill fast. Climbing well requires both cardiovascular and muscular endurance.
Without getting too technical, the best way to get better at hill climbing is to climb. Hill repeats where you climb to the top, turn around, descend to the bottom and repeat are a great way to get a lot of hill work in a short workout.
You can start by heading out to local hill that is about 1 km long. Make sure it is challenging, with a few steep pitches with good visibility at the top and bottom, making it safer for turning around when doing repeats.
When training to do better, it is important to work on both seated and standing postures while peddling. Standing up when you hit a steep section is a good way to get up quicker and spread the load over more muscles but it only works if you work at it.
When doing hill repeats, alternate doing one time up seated and the next standing. Just remember to switch a gear or two harder before you stand up as your cadence drops when you stand.
If you are a mountain biker, then heading up to your local ski hill is the best place to work on your climbing. You can do either long or steep and as it takes less time to go down than up you will spend more of your ride time climbing.
For the same fitness, the lighter you are, the faster you will go up hill. Power to weight ratio is an exact science among pro roadies.
For every 5 lbs. you lose, you will be 30 seconds faster over 5km of climbing at 7 percent grade. If you can't see your abs, then work at cutting weight and you will see a big improvement in your climbing ability.
Do not lose weight too quickly though as it can negatively affect your power output. 1-2 lb per week is a safe level of weight lose without sacrificing energy you'll need to train.
The legs are the prime movers on the bike, but the support muscles like your arms, abs, and lower back work constantly while riding. Over time, they get tired and your pedaling form suffers.
When it comes to climbing, they work even harder so the fitter you are in your support muscles the longer and faster you will be able to climb. While your core can be the weak link on the bike the best way to train it is off the bike cross training.
The fact is, climbing is hard work. That is where both the challenge and reward come from.
Part of climbing well is mental. Do not look upon that big hill with dread.
See it as a challenge to overcome. Keep telling yourself in your head that you are a good climber.
Attack the little climbs as if you own them. Do this workout 2-3 times per week and you will notice an improvement in your cycling within 4 weeks.
Try to do the workout with as little rest as possible between exercises. Do a set of each exercise, moving to the next immediately for a total of three circuits.
As you become fitter, build up to a total of 5 rounds. Do 3 rounds of 15 dumbbell swings, 15 spiderman push-ups, and 15 sumo dead lifts.
This workout will not take much time but will do a lot to improve your hill climbing. Put in consistent work and you will see progress in a very short time.
Now get out there and hit the pavement! Don't forget to have fun.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestelliptical bike to achieve your highest biking performance.
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