HOW DO I TRAIN FOR BOTH FLAT AND HILLY TERRAIN?

Understanding terrain demands

What flats and hills require from your body

Before diving into training tactics, it’s vital to understand the physiological and mechanical differences between flat and hilly terrain. On flat roads, riders maintain a steady cadence and power output, often in an aerodynamic position for long durations. Aerobic efficiency and muscular endurance are key here, especially for time trialists and group rides.

In contrast, hills demand a shift in energy systems. Climbs require bursts of higher power, often above threshold, especially on steep gradients. Riders engage more muscle groups—particularly glutes and hamstrings—and cadence tends to drop. Core strength and bike handling are also tested when standing on the pedals.

• Flats prioritize sustained aerobic power

• Hills require anaerobic bursts and pacing

• Flat terrain allows aerodynamic optimization

• Hilly terrain tests strength-to-weight ratio

• Mental resilience is essential for both

Understanding these demands helps you tailor your training blocks to meet both challenges without compromising one for the other.

Balanced training structure

Building power and endurance together

To perform on both flat and hilly terrain, your training should alternate between steady-state efforts and high-intensity climbing intervals. A typical weekly plan could include endurance rides, tempo sessions, strength training, and recovery work. The goal is to blend slow-twitch efficiency with explosive force.

Start with base endurance: long, low-intensity rides (Zone 2) build your aerobic engine. Complement this with sweet spot training (88–94% of FTP) to simulate tempo efforts found on rolling terrain. For climbing, include hill repeats—5 to 10-minute efforts at 90–110% FTP on a gradient—and progressively increase duration and intensity.

Strength training off the bike is often overlooked but crucial. Squats, lunges, and deadlifts develop lower-body power for both flats and hills. Core exercises enhance balance and efficiency, especially during standing climbs or in aerodynamic tucks.

• Zone 2 endurance rides (2–4 hours)

• Sweet spot and tempo intervals (20–40 mins)

• Hill repeats and low-cadence climbs

• Gym strength training twice weekly

• Core workouts for posture and stability

Combining these elements in a periodized plan allows your body to adapt to varied stressors, ensuring you don’t burn out or plateau.

Gear, pacing, and mental tactics

Optimizing performance across terrain

Training is only half the equation—proper gear and pacing make or break performance on mixed terrain. Start with gearing: a compact or mid-compact crankset with an 11–32 cassette offers flexibility for both climbing and speed on flats. Consider carbon wheels with moderate rim depth for balance between weight and aero performance.

On flat terrain, hold a consistent power output and focus on aerodynamic efficiency. Use your drops or aero bars, maintain a stable cadence (85–95 RPM), and avoid surging. Use group dynamics when possible to conserve energy through drafting.

Climbing demands a different pacing strategy. Begin conservatively and shift into a lower gear early to avoid spikes in effort. Mentally, break the climb into segments and focus on reaching the next visual marker—switchbacks, trees, or road signs. This helps manage effort and prevent burnout.

• Use appropriate gearing for elevation changes

• Prioritize aero position on flats

• Spin smooth, steady cadence in all conditions

• Practice pacing strategies on real climbs

• Use mental cues to push through tough sections

When terrain varies, adaptability is key. Knowing when to push, when to recover, and how to optimize your body and machine gives you the edge, no matter the road ahead.