What could be more fun than riding a mountain bike uphill? going downhill is probably the answer. But to ride a fast downhill, you have to go up the mountain first, unless you live on a hill ofcourse…
To enjoy a nice descent, it is best to have some reserves in the tank after a long climb.
In this article I’ll explain how to improve your mountain biking climbing skills using 7 valuable tips.
Table of Contents
Tip 1: Don’t start too fast and find a comfortable rhythm
The most important thing on a long climb is to divide your forces. If you ride too fast initially, you will soon run into yourself. Therefore, look for a rhythm that you can sustain for a long time and by which you can still cycle comfortably preferably with a high cadence.
It is better to start too slow and still be able to accelerate towards the end than the other way around.
When the incline increases, aim to maintain a high cadence and shift down a gear. Conversely, if the terrain becomes slightly less steep, consider shifting to a higher gear if feasible, but always strive to maintain a high cadence. A high cadence helps prevent your legs from quickly building up lactic acid due to excessive pedaling force.
Tip 2: Position on the bike and distribution of your weight
Climbing becomes almost effortless when you remain seated, putting yourself in the most aerodynamic position. If the terrain gets steeper, you may consider standing up while climbing, but be aware that this can be significantly more exhausting and require more energy. It’s best not to maintain this position for extended periods.
Proper weight distribution is also crucial, particularly on the steepest sections. This becomes even more essential when climbing off-road. If your front wheel starts to lift off the ground, adjust your weight slightly forward by leaning more towards your handlebars. Conversely, if your rear wheel begins to slip, shift your weight backwards.
Tip 3: Ride with clipless pedals
Whether you use clipless pedals or not ultimately comes down to personal preference. However, with clipless pedals, you have the ability to “pull” on your pedals, providing an advantage that shouldn’t be underestimated when navigating obstacles or tackling steep terrain.
It’s essential to ensure that your clipless pedals and cleats are properly adjusted to avoid discomfort and prevent issues like sore feet or knees.
Tip 4: Keep eating and drinking while climbing
Regardless of how difficult the climb may be, it’s inevitable that you’ll expend a considerable amount of energy. It’s crucial to replenish this energy in a timely manner to ensure you make it to the top successfully.
Once you’ve found your rhythm, you won’t want to interrupt your momentum to eat or drink. That’s where energy gels and sports drinks come in handy, providing the perfect sustenance and hydration while climbing. Once you’ve reached the summit, you can reward yourself with a delicious energy bar.
Tip 5: Wear a heart rate monitor
If you wear a heart rate monitor while mountain biking, you can closely monitor when it’s time to adjust your pace. If your heart rate spikes, it’s a sign to slow down. Therefore, when climbing, aim for a heart rate that remains manageable. Try to sustain a comfortable heart rate to prolong your climbing endurance without overexerting yourself.
You can determine your maximum heart rate by consulting a doctor or a testing center.
Alternatively, you can use the simpler and more cost-effective formula: 220 minus your current age. While this isn’t 100% accurate, it still provides a useful indication.
Aim to cycle with a heart rate between 70 and 80% of this value, and reaching the summit should be achievable without difficulty.
Monitoring heart rate can be done in various ways. A chest strap offers the most accurate readings. If compatible, you can sync it with your GPS device or smartwatch.
If you don’t have a heart rate monitor, try to maintain a pace where you can still hold a conversation while cycling.
Tip 6: Scan the trail and look ahead
Just like with technical parts, you have to look past obstacles, roots, and the like. It is also important to look ahead on a climb and where you are going to ride. So don’t look at your front wheel all the time. Look far enough ahead to see what is coming, so you can switch in time, adjust your rhythm, and choose the right line….
Tip 7: Make sure you and your bike are in good condition
Ensure that your bike and equipment are in good condition, and verify that you are fit and healthy before embarking on a demanding journey. Additionally, confirm that your weight is appropriate. Every kilogram above your optimal weight adds an extra burden as you ascend the mountain.
Especially for novice mountain bikers, climbing might not initially appear to be the most appealing aspect of the sport. You might prefer to exclusively tackle the most thrilling and breathtaking singletracks. However, mountain biking without climbing is simply not feasible, particularly if you wish to occasionally experience exhilarating descents on challenging terrain.
Training uphill cycling
The best way to get better at uphill cycling is to cycle a lot uphill. That is easier said than done since we don’t all live in the mountains. However, that doesn’t necessarily have to be a problem. Below are some tips for good climbing training:
Mountains and hills
Find an area near you with some hills or steep sections and connect them to get a loop. You can then ride this round an x number of times in succession so that the climbs follow each other. Only do this if you really want to train specifically to climb better. Riding in circles often gets quite dull if you prefer to go purely for fun and nature.
Fitness bike
If the weather is unfavorable or you’re not in the mood for a lengthy outdoor workout, consider cycling indoors at the gym. It’s simple to simulate climbing on a stationary bike by adjusting the resistance level or choosing a preset interval program. The available options are typically quite diverse. Regularly incorporating these workouts into your routine can effectively train you for uphill cycling.
A smart bicycle trainer can also be advantageous, particularly when paired with software like Zwift, Rouvy of Bkool. With this setup, you can even tackle legendary climbs such as the Ventoux or Alpe d’Huez without leaving your living room or basement!
Are you fond of uphill rides, or do you already possess some mountain biking experience? Feel free to share your thoughts in a comment below.
