How to improve efficiency when riding up steep gradients

Climbing a steep hill often feels like a battle against gravity where every pedal stroke requires an immense amount of effort. Many riders make the mistake of trying to muscle their way up by standing up immediately or grinding in a heavy gear. This approach often leads to premature fatigue and a spike in heart rate that is difficult to recover from before the summit.

Effective climbing is less about raw power and more about managing your energy output and maintaining a steady cadence. When the gradient increases, the goal is to keep the bike moving smoothly without wasting energy through unnecessary movement or inefficient gear use.

Optimise your cadence and gear selection

The most common error on steep sections is staying in a gear that is too heavy. When the chain is under high tension and the revolutions per minute drop too low, the muscular strain increases significantly. This puts a heavy load on your legs and can lead to cramping or exhaustion.

Instead, aim to shift into an easier gear before the gradient becomes punishing. It is much more efficient to spin the pedals at a higher rate than to push a heavy gear slowly. A higher cadence helps shift the burden from your muscular system to your cardiovascular system. While your lungs might work harder, your muscles will be less likely to burn out.

If you find your cadence dropping below sixty revolutions per minute, you are likely working too hard. Look for a gear that allows you to maintain a steady, repeatable motion. This helps you stay in a controlled aerobic zone for longer, which is essential for long climbs.

Maintain a stable upper body

As the incline increases, there is a natural tendency to pull on the handlebars or rock the torso from side to side. This movement is wasted energy. Every time your upper body moves, you are essentially trying to lift your own weight along with the bike.

Try to keep your core engaged to stabilise your pelvis. Your hips should remain relatively still, acting as a solid platform for your legs to push against. If you are riding in the hoods, keep your elbows slightly bent to absorb vibrations, but avoid gripping the bars too tightly. Tension in the arms and shoulders travels down through the torso and can disrupt your breathing and pedalling efficiency.

If you do need to stand up to change your rhythm or stretch your muscles, do so with intention. When standing, do not bounce the bike excessively. Instead, use the weight of the bike to help push the pedals down, while keeping your upper body as steady as possible.

Manage your breathing and posture

Climbing often causes breathing to become shallow and rapid. This can lead to a feeling of panic or breathlessness that makes the climb feel much harder than it actually is. To counter this, focus on deep, controlled breaths.

Try to time your breathing with your pedal strokes. For example, you might take a deep breath during the upstroke and exhale forcefully during the downstroke. This helps maintain a steady flow of oxygen to your working muscles.

Your head position also affects your efficiency. Many riders hunch over the bars when they struggle, which can constrict the airway and make breathing more difficult. Try to keep your gaze looking a few metres ahead on the road rather than down at your front wheel. This helps keep your chest open and allows for better lung expansion.

Use the terrain to your advantage

Not all climbs are created equal, and the way you approach them should change based on the profile of the hill. On a long, steady climb, consistency is your best tool. Find a rhythm that you can sustain and stick to it. Avoid sudden bursts of speed that might feel good in the moment but will leave you struggling on the steeper ramps later.

On climbs that have varying gradients, prepare for the steep sections. If you see a ramp approaching, shift into an easier gear a few seconds before the incline hits. This prevents the sudden surge in resistance that often forces riders out of their rhythm.

If the road has corners, use them to reset. A slight change in direction or a momentary decrease in effort can provide a brief window to catch your breath and re-establish your cadence before the next section.

Things to try this week

• Practise shifting into an easier gear five metres before a hill begins to avoid sudden resistance.
• Focus on keeping your upper body still during a climb to ensure all energy goes into the pedals.
• Count your pedal revolutions on a familiar hill to ensure you are not dropping below a functional cadence.
• Monitor your breathing to ensure it remains deep and controlled rather than shallow and rapid.