Getting started...

Getting Started – Let’s Climb Those Hills

At its simplest, a hill climb event is a time trial up a steep hill where the rider with the fastest time is the winner. I can remember the great Andrew Feather, a multiple winner of the British National Hill Climb Championship stating, if you’re a strong rider and fairly light, then you’re well on the way to being a good hill climber; there’s no arguing with that, but how do you get there? Well, we’re here to help you on the journey to your first hill climb, or if you have ‘previous’ then it’s to rekindle your desire to participate again, to feel the pain and love – Let’s Climb Those Hills!

Let’s Climb Those Hills is run by the Sussex Nomads CC; we run the “South Downs Hill Climb Series” which is now in its 5th year. The event comprises 8 adult hill climbs run by individual cycling clubs, scattered along the South Downs, and one junior event – read about them on this website or alternatively check out the adult events on the Cycling Time Trials website. For the junior event see the British Cycling website https://www.britishcycling.org.uk/.

The British Hill Climb season is generally in September and October, with the British National Hill Climb Championships run at the end of October. Whilst we would encourage you to enter the events in the South Downs Hill Climb Series, there are many other great hill climb events which take place throughout England, Scotland and Wales.

Before we get started, hill climbing is a very demanding sport where your heart rate is likely to hit its maximum during an event, putting a lot of stress on your body. Please check with your health care professional/doctor to ensure you’ll be able to cope with the rigours of the sport!

24 Week Hill Climb Plan

To help you on your journey, we have produced a 24 week plan – which you can find here : Hill Climb Training Plan.

Helpful Links

If you would like some additional information on hill climbing, I have included a number of links below which I hope you will find interesting.

An introduction to hill climbing by Dr Oliver Bridgewood (GCN contributor)> Contains a lot of good information and documents Ollie’s first season of hill climbs including Ditchling Beacon. How to become a better climber | Operation Hill Climb | Cycling Weekly - YouTube

Ollie looking lean and mean...learn his secrets...

https://www.youtube.com/watch?v=NDY8-lcEIHI

A GCN documentary about hill climbing documenting the 2019 British National Hill Climb Championship. It contains some bike tech, training tips .. https://www.youtube.com/watch?v=61qUKQlAAEI The Weird World Of Hill Climb Racing - YouTube

A Hunt Wheels video containing interviews of many of our top hill climbers has some top tips . Surfing The Line | Inside the World of Hill Climb Racing - YouTube

And from our very own Adam Russell his blog of his first attempt at the Sussex Nomads hill climb event up Ditchling Beacon – COME ON Adam! My FIRST EVER Hill Climb Event! | Ditchling Beacon | Cycling Vlog - YouTube

Some history of the sport and some top training tips … Ten top tips for hill climbing | Cycling training | PedalCover

https://ilovebicycling.com/the-ultimate-hill-climb-training-guide/

https://uk.wahoofitness.com/blog/ask-experts-train-hills/

https://www.trainerroad.com/blog/becoming-a-faster-climber-training-tips-to-climb-faster/

Hill Climbing – Key factors

Becoming an elite hill climber requires mastering several key factors:

1. Technique: Efficient climbing technique is crucial. This includes knowing when to stay seated versus standing, optimizing your pedal stroke, and maintaining a smooth cadence.
2. Strength and Endurance: Building both muscular strength and cardiovascular endurance is essential. This involves a mix of high-intensity interval training (HIIT) and long, steady rides to improve stamina.
3. Power-to-Weight Ratio: A high power-to-weight ratio is a significant advantage in hill climbing. This means increasing your power output while managing your body weight effectively.
4. Mental Toughness: Hill climbing can be mentally challenging. Developing mental resilience and the ability to push through discomfort is vital.
5. Pacing: Proper pacing ensures you don't burn out too quickly. Learning to distribute your effort evenly over the climb is key.
6. Nutrition and Hydration: Proper nutrition and hydration strategies before, during, and after training and events help maintain energy levels and aid recovery.
7. Recovery: Adequate rest and recovery, including sleep and active recovery sessions, are important to prevent overtraining and injuries
8. Equipment: Using the right gear, such as lightweight bikes and appropriate gearing, can make a significant difference in performance.

By focusing on these factors, cyclists can enhance their hill climbing abilities and perform at an elite level.

Hill Climbing – Common Failures

Common failures in hill climbing often stem from a combination of physical, technical, and mental factors. Here are some of the most frequent issues:

1. 1. Poor Pacing: Starting too fast can lead to early fatigue, while starting too slow can make it hard to catch up. Proper pacing is crucial to maintain a steady effort throughout the climb.
2. 2. Inadequate Technique: Inefficient climbing techniques, such as improper gear shifting or poor body positioning, can waste energy and reduce performance. Mastering when to stay seated versus standing and maintaining a smooth pedal stroke are key.
3. 3. Lack of Strength and Endurance: Hill climbing demands both muscular strength and cardiovascular endurance. Without sufficient training in these areas, cyclists may struggle to sustain their effort on long or steep climbs.
4. 4. Mental Fatigue: Hill climbing is as much a mental challenge as a physical one. Losing focus or motivation can lead to suboptimal performance. Developing mental resilience and strategies to stay motivated is important.
5. 5. Improper Nutrition and Hydration: Failing to fuel properly before and during a climb can lead to energy depletion. Staying hydrated and consuming the right nutrients is essential for maintaining energy levels.
6. 6. Overtraining: Not allowing enough recovery time between intense training sessions can lead to burnout and injuries. Balancing training with adequate rest is crucial for long-term success.
7. 7. Equipment Issues: Using the wrong gear, such as inappropriate bike setup or worn-out components, can hinder performance. Ensuring your bike is well-maintained and suited for hill climbing is important.
8. 8. Ignoring Environmental Factors: Weather conditions, such as wind and temperature, can significantly impact a climb. Failing to account for these factors can lead to unexpected difficulties

By addressing these common failures, cyclists can improve their hill climbing performance and enjoy a more successful and fulfilling experience.