Climbing Technique: Gearing, Cadence, and Pacing for Hills

Climbing technique separates strong climbers from cyclists who struggle on ascents. Proper gearing, pacing, and body position help you tackle steep grades efficiently.

Quick Answer: Maintain steady cadence above 70 RPM on climbs by shifting to easier gears early. Stay seated for efficient power delivery on moderate grades. Stand periodically to engage different muscles and relieve pressure points.

Gearing and Cadence

Shift to easier gears before climbs steepen rather than grinding to a halt in too-hard gears. Maintaining 70-85 RPM on climbs preserves muscular endurance better than low-cadence mashing.

Gear Selection Strategy

• Shift before the steep section begins
• Maintain steady rhythm rather than surging and fading
• Use your full gear range—that’s what it’s there for
• Don’t worry about going “slow”—steady pacing wins on climbs

Seated Climbing Technique

Stay seated for maximum efficiency on moderate grades up to 8-10%. Slide back slightly in the saddle to engage glutes and hamstrings. Keep upper body relaxed and hands resting lightly on hoods.

Avoid rocking the bike excessively—smooth pedal strokes waste less energy than swaying side to side. Breathe rhythmically, matching breathing pattern to pedal cadence.

When to Stand

Standing engages different muscle groups and relieves saddle pressure. Use standing efforts strategically on steep pitches, to accelerate over crests, or to maintain momentum through switchbacks.

Stand for 20-30 seconds at a time before sitting back down. Extended standing efforts fatigue muscles quickly and elevate heart rate. Alternate between sitting and standing to share the workload across muscle groups.

Pacing Long Climbs

Start climbs conservatively, especially on long ascents. The first half should feel almost too easy—you’re banking energy for when gradient increases and fatigue accumulates.

Break long climbs into segments mentally. Focus on reaching the next landmark rather than obsessing over the distant summit. Maintain consistent power output throughout the climb rather than surging and recovering.

Mental Strategies

Climbs challenge mental toughness as much as physical fitness. Control your breathing and find rhythms that feel sustainable. Many cyclists count pedal strokes or focus on technique to distract from discomfort.