Always wear a shirt when climbing hills. You’ll work up a sweat on the way up, so coming down can be a chilly experience without the proper attire.
Shift to a lower gear before the incline starts. It’s harder to shift when you’re pedaling slowly; it could damage your bike or make you fall.
When you’re pedaling in a sitting position, place your hands close to the center of the handlebars. This makes it easier to breathe properly and puts less strain on your back.
If necessary, stand up on the steepest parts, which allows you to exert more force on the pedals. Keep your hips slightly in front of the seat — but not too far forward, or you’ll lose power in the rear wheel.
Whether you’re standing or sitting, keep your elbows bent. It helps you keep control and ride in a straight line.
Preparing in the off-time
Any aerobic exercise will get you in shape for cycling. Light jogging and stair-climbing are particularly good for cyclists in the off-season because they improve your cardiovascular endurance and give your quads an excellent workout. Squats also exercise the quads.
Spinning, or indoor cycling, is another way to stay in shape. Because it can be more intense than outdoor bicycling, however, you should be careful not to overexert yourself and hurt your knees.
A whole-body strength-training program is also useful, not just for building up the quadriceps but also for improving upper body strength. You need strong abdominal and torso muscles to maintain the proper posture, especially when you’re hunched over a road bike.