Road bike tips for women – how to climb hills

Nicola Hill ClimbWhen I first started riding about four and a half years ago I just avoided hills as much as I could. Then one day it struck me that hills are just one part of cycling that should actually be embraced. After all, usually when you climb up a hill you get to whizz down the other side!!! And these days I often ride up a small rise that I once considered to be a hill, so there’s definitely been progress.

I also thought that when I started riding a road bike there was no particular technique to riding up hills, it was simply a matter of suffering and putting up with the pain in your legs and shortness of breath and hoping it would soon be over. I was definitely wrong about that, so here’s a few tips that I’ve picked up from various fellow riders and from my own research:

Pace yourself

We’ve all seen those super energetic types who go flat out at the bottom of a hill and then fade part of the way up. Keep your breathing deep and comfortable and gradually increase your effort as you get closer to the top. It can also be useful to break the climb into sections so you just aim to reach the next telegraph pole or other landmark and then focus on the next one and so on.

Sit most of the time

Stay seated for the majority of the climb and shift your weight back in the saddle for maximum leverage on the pedals, and put your hands on the top of the handlebars towards the centre. Stand only when you need a break from your seated position or when the climb gets a bit steeper. Before you stand up, change to one gear harder and change back when you sit again. When you stand up, place your hands on the hoods for maximum stability and try not to rock from side to side too much.

Pedal stroke

Your pedal stroke when you’re seated should feel like you’re scraping mud off your shoe, so as your foot goes down you should push down with your heel and then pull up with your foot as you come up.

Loosen your upper body

It’s a waste of energy to tense your upper body by gripping the handlebars tightly (I’m guilty of this!). Your elbows should be slightly flared rather than tight against your torso.

Use the right gears

As you approach an uphill you want to carry as much momentum from a downhill section. As you begin to climb you want to change gears gradually until you are in the gear you’ll climb most of the hill. For me, this is often my smallest gear possible which is often referred to as ‘granny’ gear. The most energy efficient way to climb a hill is to keep your cadence as high as possible, and therefore use the easiest gear that allows you to maintain your momentum. This is particularly important on a long ride where you should be conserving energy, especially in the early part of the ride.

Breathe deeply

Make sure you breathe right down into your belly, filling your lungs. This will give you fresh oxygen for your working muscles and keep you relaxed.

Believe in yourself

Your mental preparation is also a key factor in climbing hills. If your self-talk is telling you that you can’t climb hills, or the particular hill you are on, then you are much less likely to achieve it. Believe that you can do it and speak to yourself in a positive way.

Walking is not failing

If you really find a hill is just too much for you then get off and walk. There’s no shame in it. It’s happened to just about everyone, including me. Sometimes it’s just not your day.

Watch the pros

One of the best ways to learn good technique is to watch the professional riders. You’ll see all this advice demonstrated in slow motion in a major hill stage of the Tour de France.


  1. OOh Thank you, I am a Beginner Road Bike rider, and I dread the Hills, but love the down hill run, i sometimes, make my self feel very nervous when I know a Hill is coming up, and I am always last up the hill, where I think I am never never going to get better at this, but reading this does help me, and maybe I just need to go out and do hill repeats… I do find I breathe like a Steam Train thou
    cheers Love Your Blog

  2. I find it helpful to chant a mantra to myself…or sometimes out loud. My up hill mantra is “firm thighs, tight a$$, firm thighs, tight a$$. I must not ride up enough hills, because it hasn’t helped yet.

    1. I totally agree with the mantra! Even if I just count, there’s something about a rhythm that makes all the difference.

  3. Another comment – when your legs get tired, you can stand on the pedals and just let your weight fall from one side of the bike to the other. It helps to also pull up on the pedals but you can keep moving up using your body weight alone and even shifting to slightly smaller gear in the back so that when you sit down again you have another gear. It can be a psychological win as well as a relief!

  4. As someone who hates climbing but does it any way, my only piece of advice is to climb at your own pace. Who cares if you’re the last person up? You’re doing a million times better than the person who’s parked on the couch!

    But apparently I have another piece… If you have a heart rate monitor, use it! Watch those numbers and don’t let it get too high. Personally I’m comfortable around 160bpm when I’m climbing – if I get over 170 I inch towards my threshold and that’s bad.

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