How To Ride A Bicycle Uphill (Expert Tips)

Written By: Jonathan
Fact Checked By: Caroline Dezendorf
Reviewed By: Matt Tanner

Whenever we want to ride a bicycle uphill it literally feels like a fight against gravity, but actually you need a perfect technique that will not leave you tired to do this task.

With proper technique you can tackle any small climbs or steep hills, so you just need to know how to use your gears properly, the speed of your effort and what your body position should be, because these are the things that really make a difference overall.

Now in this guide, you will learn really practical and proven tips on how to ride a bicycle uphill that cyclists use efficiently, without much effort, and they don’t even get tired.

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1. Understand the Basics of Uphill Riding

Before you start learning the technique, you need to understand some basics of hill cycling as they are very important to know.

Why Hills Are More Difficult

In fact, it definitely feels more difficult than walking on flat roads, since you have to work against gravity.

The steeper the hill, the more effort it will take to move yourself and your bike up it.

Not only that, there will also be more resistance since your wheels will slow down faster and it’s obvious that you’ll have to use extra energy to keep moving.

This is the basic reason why hill climbing seems tiring, even if you are not going very fast.

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Role of Strength, Endurance & Technique

You wanted to climb the hill because it didn’t just require the use of strength, it also required a combination of leg strength, endurance to keep you moving without tiring quickly, and the right technique.

Good technique really involves pedaling smoothly, maintaining proper posture, and using your gear wisely.

This is because if you try to drive in a hard gear you will get tired quickly.

So, you need to shift into an easier gear before the hill gets really steep, which will help you maintain a steady speed without straining your muscles.

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Mental Side: Stay Motivated On Climbing

Yes, it is a mental game as well because climbing is as mentally demanding as it is physically demanding.

It can feel overwhelming if you have to go through long or steep hills, and is absolute chaos in your mind if you’re already tired.

So, you need a strong mindset.

You have to focus by breaking the hills into smaller parts, just tell yourself: “Just get to that tree” or “10 more pedal strokes”. Also, you have to keep your breathing steady, stay relaxed and you have to remind yourself that every hill has a top because they are not endless.

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2. Choose the Right Gear (Bike Setup)

The benefits of using the right gear are enormous, in fact it makes climbing hills easier than you think, so you need to know the technique of using the right gear at the right time.

The Importance of Proper Gearing for Hill Climbing

Basically, what I wanted to tell you is that gears control how hard or easy it feels to pedal, so using the right gear actually makes climbing hills easier and more efficient.

When you’re going uphill you’ll want to turn the pedals smoothly and without using too much force, because you have to use more power output to overcome gravity and energy expenditure continues to increase proportionally with slope gradient.[¹]

If your bicycle gear is too hard then obviously get tired quickly, and if it’s too easy you might even lose speed.

If you want balance and steady speed without working less with your legs, the right gear will do that for you.

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Low Gear VS High Gear

Low Gear is also known as “easy gear” because it makes pedaling easier but remember that it slows down the speed. You have to use low gear when going uphill or starting from a stop.

High Gear is also known as “hard gear” it makes the bicycle harder to ride but using it makes you go faster, using high gear is great for flat roads or slopes.

For climbing you should always shift into a lower gear before the hill gets steep, as this allows you to maintain a smooth and steady pedaling rhythm without straining your muscles or stopping.

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Ideal Bicycle Type for Climbing

You need to know that not all bicycles are ideal for climbing, as only some bicycles are better for climbing.

As lightweight road bicycles come with a wide range of gears that are actually ideal for climbing as they help you go up with less effort.

Additionally, there are Gravel Bicycles and Mountain Bicycles available that perform well on hills, and are specifically meant for riding on rough or unpaved surfaces.

Note: You should avoid heavy bicycles with limited gearing capacity, as they make climbing more difficult and slower.

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Other Considerations

Along with all these things, you also have to pay attention to the tyre pressure, and the weight of the bike along with the drivetrain is also important.

Tire Pressure

You should have properly inflated tires as they rotate more easily and actually reduce effort, which is great for climbing.

Bicycle Weight

The lighter the bicycle the better, as this will make climbing easier, and removing excess gear or accessories can also help.

Drivetrain

You really need to have a clean and well-lubricated drivetrain that includes the chain, gears, and derailleurs so that you can change gears more smoothly and there is less friction, making your climb smoother.

Gear Type	Description	When to Use	Pedaling Effort	Speed
Low Gear	This means you need to set the gears to the smaller chainring in the front and the larger cog in the back.	It’s actually great for starting from a stop and climbing hills.	Yes, it is easiest to pedal.	Slowest
Middle Gear	You must set the gear to a medium combination of front and back.	It is ideal for flat roads, with moderate effort.	The efforts are neither too hard nor too easy, but moderate.	Medium
High Gear	This requires setting the gear to the large chainring at the front and the smaller cog at the back.	Ideal for downhill cycling or cycling at higher speeds.	Yes, it does make pedaling a lot harder.	Fastest

How to Shift Gears to Ride a Bicycle Uphill

• Before the Hill: You need to shift into a low gear and continue pedaling smoothly.
• Mid-Climb: Only change gears when you feel it is absolutely necessary, and only while pedaling lightly.
• Avoid Cross-Chaining: To avoid this don’t use the smallest front and smallest rear cogs together, or the largest front and largest rear cogs together, as this really wears out your chain badly.

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3. Body Position & Posture

This is an important thing to understand correctly, as it actually determines how your energy will be spent and how you can save your energy while riding.

Should You Sit or Stand While Climbing?

The best thing to do when climbing is to stay seated, as this helps you conserve energy and prevents the rear of the wheel from sliding.

Do you know that standing while cycling uphill does increases oxygen consumption by approximately 12% in your body compared to seated cycling, so that clearly means it decreases efficiency of yours.[²]

But if you discover that the hill is very steep, you need to apply power immediately, then you will have to stand on the pedals for some time.

Plus, changing sitting and standing positions while cycling up a steep incline can produce different physiological responses than remaining in the same position.[³]

Remember: Riding a bicycle standing up expends more energy and makes it harder to control the bicycle, especially when you’re on loose or slippery ground.

So the point is that you need to stay seated for long, steady climbs and only stand up when you really need to push.

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Keep You Upper Body Relaxed

It is important not to overstretch your arms or shoulders, other than keeping your elbows slightly bent and your back in a straight position and your hands soft on the handlebars.

Because if you keep your upper body too stiff, you will get tired very quickly and won’t be able to breathe.

So stay calm and let your legs do most of the work, not your upper body.

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How to Stay Balanced & Keep Your Wheels From Slipping

You actually need a good balance to ride the bicycle uphill safely, as you have to keep your weight slightly towards the back of the seat, so that the rear wheel can get a good grip on the ground, but keep in mind that it should not be so far back that the front wheel gets lifted up.

Otherwise, if you’re standing you’ll need to bend your knees and keep your body centered, and obviously pedaling smoothly and staying in control helps keep your tires on the ground and even lets you go up steep or rough hills.

Read Also: How To Align Bicycle Brakes Easily?

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4. Rhythm and breathing techniques

You have to keep moving in such a way that your rhythm is not disrupted and breathing techniques are also helpful for this.

Find the Right Rhythm

Your goal when you’re climbing a hill should be to maintain a steady and smooth pedaling speed, as this is known as your Rhythm/Cadence.

The ideal speed for climbing is between 70 to 90 RPM (revolutions per minute), and if you move your legs at this speed it will really help you prevent muscle fatigue at any time.[⁴]

If you cycle very slowly in a hard gear, your legs will obviously get tired quickly.

Or if you spin too fast without any resistance you’ll easily lose power, so the right rhythm feels like a very controlled but steady rhythm that you can easily maintain throughout the entire climb.

Keep a Steady Rhythm to Avoid Burnout

You need to start climbing the hill at a speed that you can easily maintain, not too fast, not too slow.

While rushing at the bottom of a climb has been shown to lead to fatigue halfway through, you can instead focus on turning your legs smoothly and keeping your breathing as calm as possible.

If you feel the hill becomes steeper, shift to an easier gear so you can maintain the same pace.

If you keep pushing, it will get you to the top more efficiently than resting after a burst of energy.

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Breathe the Right Way

Lastly you need to breathe well as this keeps your muscles supplied with oxygen which really helps you to stay calm.

Just try inhaling through your nose and exhaling through your mouth, as this really keeps your breathing deep and steady.

Just remember not to take short, shallow breaths, as this can make you feel more tired than you really are.

If you’re really struggling you may need to focus on exhaling fully and then letting the next breath come naturally, as this is a more comfortable way to breathe, as you’ll feel more in control of the climb this way.

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Conclusion On How To Ride A Bicycle Uphill

It is a real challenge to climb hills on a bicycle but with the right knowledge and practice it gets easier and even you will find it really enjoyable.

And you can even enhance the confidence on every ride by understanding how bicycle gears works, by keeping good posture, by pacing yourself and with using proper breathing technique it will also enhance the strength as well.

Just remember one thing that every great cyclist once struggled with hills too, they are not perfect from beginning, so just start small and stay consistent and just celebrate your progress.

It is the fact that the more you ride the better you will become in climbing and you’ll remember always the worthy top view.

Now, that’s it from this this one and if you still confused or wanted to know more about How To Ride A Bicycle Uphill then your welcome on the comment section below.

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Frequently Asked Questions (FAQs)

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Reference:

[1] Turpin N.A., et al., Biomechanics and Energetics of Uphill Cycling: A Review, ResearchGate, https://www.researchgate.net/publication/235634878

[2] Brisswalter J., et al., The effect of body position on the energy cost of cycling, PubMed, https://pubmed.ncbi.nlm.nih.gov/1956270/

[3] Frontiers in Sports and Active Living, Steep uphill cycling using repeated transitions between seated and standing positions, https://www.frontiersin.org/articles/10.3389/fspor.2024.1395415/full

[4] USA Cycling, Cycling Uphill: Cadence, Gearing, and Power, https://usacycling.org/article/cycling-uphill-cadence-gearing-and-power