WHAT ARE THE BEST CLIMBING STRATEGIES FOR AMATEURS?

How to pace your climbs

The most common amateur mistake on climbs? Starting too hard. Pacing is everything on an ascent, especially long or steep ones. Blow up early, and you’ll struggle to recover. Get your pacing right, and you’ll pass others who burned their matches too soon.

Start slower than you think

Use your power meter or perceived exertion to begin at a conservative pace. If you're gasping in the first third, you're going too hard. Aim to stay aerobic, especially early on. You should be able to talk in short sentences for the first few minutes.

Break climbs into sections

Divide the climb mentally into chunks: base, middle, and top. Focus on steady rhythm in each. This helps prevent overwhelm and keeps your effort even. Slight surges are fine, but avoid spikes in power—they cost energy you won’t get back.

• Use a climbing pace ~80–90% of FTP or max sustainable heart rate

• Keep cadence around 75–90 RPM to avoid muscle fatigue

• Take short, deep breaths to stay oxygenated

• Don’t chase others—ride your own pace

• Use landmarks to reset mentally and pace progress

Gear choice and body position

Your gear ratio and position on the bike can make or break your climb. Amateur cyclists often underestimate how much easier hills get when you're in the right gear and sitting properly.

Choose climbing-friendly gearing

Opt for a compact crankset (e.g., 50/34) and a wide-range cassette (e.g., 11-32 or 11-34). This gives you lower gears, allowing a higher cadence without burning your legs. Shift early—before the steep pitch hits—to avoid mashing or stalling.

Stay seated—mostly

Seated climbing is more energy-efficient. Keep your hands on the hoods, elbows slightly bent, and upper body relaxed. Rock your bike as little as possible. Stand only on very steep sections, to stretch or accelerate briefly.

Shift your weight properly

On steep climbs, slide slightly forward on your saddle and lower your torso. This helps maintain traction on the rear wheel and improves your leverage over the pedals. Avoid pulling up hard on the bars—it wastes energy.

• Install a climbing gear ratio for your fitness level

• Shift gears before you feel strain

• Keep upper body still to save energy

• Alternate seated and standing on very steep climbs only

• Use a bike fit to optimize climbing position

Mental strategies and endurance tips

Climbing is as much mental as it is physical. For amateur cyclists, building mental toughness and a few endurance hacks can go a long way in making climbs feel less daunting and more doable.

Focus on cadence and rhythm

Pick a comfortable cadence and zone out in the rhythm. Listening to your breath or music can help you get into a flow state. This distracts from discomfort and keeps you from overthinking how much longer is left.

Use positive self-talk

Climbs hurt—but how you talk to yourself matters. Instead of thinking, “This sucks,” shift to, “I’m getting stronger with every pedal stroke.” Visualization also helps: picture yourself flying over the top, light and strong.

Fuel properly for long climbs

Before a long ride, eat a carb-rich meal 2–3 hours prior. During the ride, take in 30–60g of carbs per hour through gels, bars, or drinks. Bonking on a climb is brutal—fuel smart to avoid it. Sip water consistently, especially on hot days.

• Use mantras like “light and strong” or “smooth and steady”

• Celebrate small milestones mid-climb

• Train on hills regularly to reduce fear factor

• Ride with a partner for pacing and morale

• Log your climbs to track progress and build confidence