Hill Training

Climbing Strength

Coach Fred Matheny said that a winter spent on the leg-press machine won't automatically produce greater climbing strength.   If you want to be a good climber, you must climb steep hills. Absolute leg strength has little or no bearing on climbing ability. I do not know if great climbers of the past like Fuente, Van Impe, Alban, Winnen and so on ever even saw the inside of a weight room, yet they could outclimb any bodybuilder who could leg press 1,000 pounds with ease.

Should I Use an Altimeter

Coach Fred Matheny discusses the uses of an altimeter in your training.  He tells our readers if  there is any value in measuring total vertical feet climbed, or just another gadget.

How Should I Train for Short, Steep Hills?

I'm a 44-year-old recreational rider who also does a couple of citizens races each year. I can keep up on the flats and even long climbs, but I get dropped on short, steep hills. To me, this says that I need to work on my power at lactate threshold so I can hang on without going anaerobic. So what training should I be doing?

Companion eBooks & eArticles

By Michael Smith
$4.99

By Coach Fred Matheny
$14.95

By Coach Arnie Baker, M.D.
$18.95

Available to Our Premium Members

How Can I Climb Steep Grades Faster

I'm 5-foot-4, 128 pounds and 55 years old. When climbing in the hills around Palo Alto, California, I keep up with younger, stronger riders until the grade gets above about 8%. Then I go backwards. This seems to be a strength issue and I've been doing low-cadence, big-gear intervals. Should I add weight training? 

How Can I Keep My Speed Up Hills

I'm 70 and take a spinning class two days a week and train on the road two other days. Then I ride with a group of 40-somethings on Sundays.  On climbs, I can stay with the group nearly to the top before I reach my max heart rate and have to back off. I've tried slowing my cadence and standing as well as increasing cadence and sitting, but I reach my max at about the same place on the hill. Is there specific training that could help me hang with these youngsters?

Should I Continue Big-Gear Training in Season

I've read all of Coach Fred Matheny's eBooks. All winter I've been doing the high-resistance/low-cadence "grinders" you recommend. They've helped my climbing and my knees haven't hurt.   My question: Should I continue them during the spring and summer? Do the pros keep doing this type of training while they're racing?

What Climbing Cadence is Best for Knees

 I've heard that it's better for knees if you spin a lower gear on climbs rather than mash a big gear. Why is it harder on the knees to pedal at a slower rpm? What about pedaling slowly when out of the saddle?

How Can a Large Guy Climb Better

I'm 6-3 and 245, down from 280. I played football in college 15 years ago and took up cycling because I wanted a lifelong sport to replace the thrill of the gridiron wars.  Because of my size, I do okay on the flats but get dropped immediately on climbs. I know I'll never be a great climber, but what can I do to improve?

How Should I Use My Hill for Training

I'm a 44-year-old recreational rider whose goals are to improve speed and endurance. I have a great hill near my office, 2 miles at a 4-5% grade. I ride for an hour 3 or 4 times each week at lunchtime, pushing hard on the climb. On the weekend I do a 3-hour ride.  I've improved on this hill in the 3 years since I began riding. But I still find it difficult to maintain 80 rpm in my lowest gear. What's the right way to use this hill for training?

How Can I Gain Climbing Power

I'm a 48-year-old recreational rider who trains 100-200 miles a week. I'm not built like a climber and go up hills slowly. This year, I've climbed a lot, ridden 2 or 3 "spinning" classes each week and lifted weights. But when the road gets steep, I still lack power to turn the gears. How do I improve?

Steep Hills or Moderate Hills

I do a weekly workout on a 1.5-mile-long hill with a steep, 15% grade. I have good endurance but my speed is glacial. I also have a history of knee problems so use a triple crankset. A riding friend suggested that moderate hills are better training than this killer climb I'm using. Do you agree?

How Can I Reduce My Climbing Speed

I am the only rider in my group without triple chainrings. When climbing, they shift to small gears and spin while I blow by them in my double chainring. I don't want to look like a showoff. How can I ride with them on the climbs?