Cycling uphill can be a challenge, but with proper technique and training, you can tackle the incline effectively. Here are some tips to help you cycle uphill:

1. Gear selection: Shift to a lower gear before you reach the uphill section. Lower gears will allow you to maintain a higher cadence and put less strain on your legs. Start in an easier gear and gradually shift to harder gears as you gain momentum.

2. Maintain a consistent cadence: Aim for a cadence (pedal rotations per minute) of around 70-90 RPM. This will help you maintain a steady pace and prevent your legs from tiring too quickly.

3. Keep your upper body relaxed: Avoid tensing up or gripping the handlebars too tightly. Relax your upper body and maintain a light grip while focusing on your pedal stroke.

4. Shift your weight forward: Leaning slightly forward and shifting your weight towards the front of the bike can help to engage your leg muscles more effectively and improve traction on the rear wheel.

5. Pace yourself: Pace your effort so you don't exhaust yourself too early. Hills can be challenging, so find a rhythm that works for you, and try to maintain a steady effort throughout.

6. Use your core and upper body: Engage your core and upper body by keeping them stable and providing extra power to your pedal stroke. This will help you transfer more energy to the pedals and maintain your balance.

7. Focus on a smooth pedal stroke: Avoid a choppy pedal stroke by pulling up on the pedals as well as pushing down. This will allow you to distribute the effort evenly and maintain a smooth motion.

8. Get out of the saddle (if necessary): When the gradient is particularly steep, you may need to stand up on the pedals and cycle out of the saddle. This engages your upper body and allows you to use your body weight to generate more power.

9. Stay motivated: Climbing uphill can be mentally challenging, so stay positive and keep your mind focused on reaching the top. Set small goals along the way and reward yourself for achieving them. Remember, practice is key. Start with smaller hills and gradually work your way up to steeper inclines as you build strength and endurance.

Happy cycling!

Eamonn Marrey 

23rd March 2024.