Technique: Kill the Hills

Many cyclists dread hills, but not Seamus McGrath. The two-time Olympian and former Canadian national mountain bike team member can’t get enough of them. “Climbing is what makes cycling beautiful,” the B.C.-based coach said. “Hills are the ultimate equalizer in cycling. Hills are humbling. Hills can crush even the best cyclists in the world.”

Well then, it might be best to learn how to master a few, right?

As a rule of thumb, McGrath advises keeping your upper body relaxed. For the average climb on a road or mountain bike, you should position yourself in the middle of the saddle while picking the cadence that best suits you. “Cadence is personal,” said McGrath. “Spinning big and small gears is a part of cycling. Sometimes you need to turn the pedals at 80 rpm; sometimes at 110.” McGrath’s next piece of advice might surprise many: Know the terrain. Most of us worry about position, cadence, whether we should stand or sit, but McGrath said understanding the hill is key. “Efficient climbing is all about gauging your effort based on the length and gradient of the climb. You need to look up the road, look at the lay of the land and figure out how you are going to get up the hill as quickly as possible.”

Anticipating the road or trail ahead, break the climb down into sections, working through a couple of hundred metres at a time. As you climb, adjust your cadence and body position for the hill. Before the pitch becomes steep, anticipate it and shift into an easier gear. That prepares your legs for the change in rhythm that comes with the difference in grade. It also serves to protect the bike’s drivetrain from missed shifts.

“Looking up the road or trail allows you to save energy for that steep section where you have to stand up and hammer,” McGrath said. Generally, the more pronounced the pitch, the more forward on the saddle the rider should sit. That position places the rider on top of the cranks, allowing them the greatest power.

Just when should you stand anyway? Longer road climbs favour seated climbing, according to McGrath, who says standing requires more energy. But when the pitch of the hill becomes steep, it may be time to stand simply to get over that section on the road. And in mountain biking, standing is a good way to push your bike up and over technical sections. If you plan to attack, then get ready to stand. This allows you to maximize the leverage of your legs. It’s also a good way to engage muscles that haven’t been used in a while, stretching them out and loosening them up a bit.

The big difference between road and mountain biking on the hills, said McGrath, is the latter is more dynamic. The frequent changes in trail necessitate shifting around more on the bike. For more information on McGrath’s coaching clinics and cycling, camps check out www.coachmcgrath.com