Cycling uphill: Tips and techniques to climb better and suffer less

The encouraging part is that climbing isn't just about fitness. The bike you ride, the gearing you choose and how you pace your effort all influence how the climb will feel. Get those decisions right and climbing becomes much more manageable, even before your fitness improves.

This guide shares practical cycling uphill tips you can use on your very next climb. You'll learn how to prepare for longer climbs, pace yourself properly, choose suitable gearing and build confidence on hills, whether you're riding outdoors or training indoors.

If you're also wondering what Category 4, Category 1 and Hors Catégorie actually mean, our guide to the categories of cycling climbs explains how climbs are classified and what those ratings tell you before you set off.

Why does climbing feel so hard?

As the road heads uphill, gravity asks more from your legs. Your heart rate rises, your breathing becomes heavier and your speed drops, even if your effort stays much the same.

That makes speed a poor way to judge how well you're climbing. It changes every time the gradient changes. A much better guide is your effort. If you use a heart rate monitor, it can help you stay within a pace you know you can sustain. If you don't, your breathing tells you a lot. You should feel like you're working, but not so hard that you're already wondering how much farther it is after the first few minutes.

The first few minutes often determine the rest of your climb. Starting a little easier than you think you need to usually pays off later, especially on climbs you've never ridden before.

Before you head for the mountains, check your gearing

Above: choosing climbing-friendly gearing before a mountain trip.

This is one of the most important decisions you'll make before a climbing holiday, and it's often overlooked.

The gearing that's ideal for riding at home isn't always suitable for long Alpine climbs. If you're hiring a bike, ask what chainset and cassette it comes with before you book. Many hire shops can fit different gearing if you ask in advance.

Choose gearing that lets you keep a comfortably high cadence throughout the climb. If you have to force the pedals, your gearing is probably too hard for the terrain. That reduces the force needed with each pedal stroke and helps delay muscle fatigue over a long ascent.

If you're not sure what setup is best for the terrain you'll be riding, our guide to choosing the best bike gears explains the different options and how to match them to the roads ahead.

Change gear before the climb changes

Once you've got suitable gearing on your bike, the next decision is knowing when to use it.

As the gradient increases, shift into an easier gear while you're still pedalling comfortably. Waiting until the climb has already become difficult puts more load through the chain and usually makes the gear change less efficient.

Long climbs rarely stay the same gradient from bottom to top. They ease, steepen again and sometimes surprise you around the next bend. Keep changing gear as the road changes so your cadence stays comfortable and your effort remains under control.

Pace yourself, not your speed

Many riders make the climb harder than it needs to be in the first five minutes.

It's easy to understand why. The climb begins, your legs still feel fresh and the gradient doesn't seem too bad. Then the road steepens and suddenly you're working much harder than you planned.

The first few minutes often determine how the rest of the climb will feel.

If you use a heart rate monitor, let it guide your pace rather than your speed. Your speed will change every time the gradient changes, but your heart rate shows how hard your body is working. Riding within a heart rate you know you can sustain makes it much easier to avoid blowing up halfway through a long climb.

If you don't use heart rate, your breathing is a good guide. You should be breathing harder than on the flat, but still feel in control of your effort. If you're gasping for air after only a few minutes, you've probably started too hard.

Keep a comfortably high cadence

Once you've settled into your pace, let your gearing help you stay there.

Most experienced climbers prefer a comfortably high cadence because it reduces the force needed with each pedal stroke and helps delay muscle fatigue on longer climbs. If you have sensitive knees, it's often more comfortable than pushing a harder gear at a low cadence. Rather than forcing a bigger gear, keep changing gear as the gradient changes so your cadence stays comfortable.

There's no perfect cadence that suits everyone. It depends on the rider, the climb and the gearing available. The important thing is to avoid grinding a gear that's harder than you can comfortably turn for the length of the climb.

If you'd like to understand cadence in more detail, our guide to finding your optimal cycling cadence explains how cadence changes with different terrain and riding goals.

Stay seated for most of the climb

Most climbing is done sitting in the saddle, and for good reason. It's generally the most efficient way to ride a long ascent and makes it easier to keep your effort consistent.

Standing has its place too. It can help you over a short, steeper section, give your muscles a brief change of position or help you accelerate away from a tight hairpin. Once the gradient eases again, sitting back down usually helps you settle into your rhythm.

There's no need to stand because you think you should. Use it when it helps, then return to the saddle when it doesn't.

Common climbing mistakes to avoid

Even experienced cyclists get caught out on climbs from time to time. The good news is that most climbing mistakes are easy to avoid once you know what to look for.

Starting too hard

It's tempting to make the most of fresh legs, but that's often what leads to struggling later. Start at an effort you know you can sustain and let the climb come to you.

Using gearing that's too hard

If you're forcing the pedals for long periods, you're probably making the climb harder than it needs to be. Choosing suitable gearing before your ride and changing gear as the gradient changes will help you maintain a comfortable cadence.

Waiting too long to eat or drink

Long climbs place a steady demand on your body. Eat and drink before you feel you need to, especially if the climb comes later in the ride.

Focusing on speed instead of effort

Your speed will change with every change in gradient. Heart rate, or simply paying attention to how hard you're breathing, is a much better guide to pacing than the number on your bike computer.

Practise before the real thing

Above: practise iconic climbs indoors on ROUVY before you travel.

Indoor training is a practical way to prepare for long climbs if you don't have mountains nearby.

Adding some strength training alongside your riding can help you stay stronger on longer climbs, especially when fatigue starts to build.

On a climb route, the resistance changes automatically to match the gradient of real roads. That lets you practise pacing by heart rate, experiment with different cadences and learn how longer climbs feel before riding them outdoors.

Longer Zone 2 rides are another excellent way to prepare for sustained climbing because they improve the aerobic endurance you'll rely on during long ascents. If you'd like to learn more, read our guide to Zone 2 training for cyclists.

If you've got a mountain trip planned, riding those climbs indoors beforehand helps you learn where the climb gets steeper and how to pace it from the start.