How to Climb Better: Cycling Cadence & Strategy for Ascents

We’ve all hit that wall. Legs aching, lungs gasping, gearing too heavy - and still the hill keeps coming. Ascent cycling can be tough going but with the right cadence, gearing and strategy you can fully master your next climb.

Whether you’re tackling a local hill or going big with an Alpine challenge, we’ve got you covered with techniques and tips from the experts. 

Key takeaways at a glance:

• Find your rhythm with a consistent cadence (around 60-90 RPM)

• Train with purpose by planning targeted workouts and practice climbs

• Focus your mind and fuel your body

• Reduce the weight of your bike, clothing and accessories

Why Mastering Hills is a Game Changer

Hill climbing takes more than strength. Strategy, mental stamina and efficiency all come into play when tackling hills and steeper ascents. And once you’ve mastered the climb, there’s no feeling like it. Nailing hill climbing is your ticket to fast-tracking endurance and becoming a more well-rounded cyclist.

What Makes Climbing in Cycling So Demanding?

When you’re working against gravity, wind and your own body weight, resistance is high and the going feels tough. Not only is climbing physically straining, but your mental stamina is tested too. Knowing how to manage your efforts and when to pick up the pace is key to reaching new peaks. 

What are the Benefits of Climb Cycling?

Where do we start? Apart from the exhilarating high of reaching new heights and smashing PBs, climb cycling is excellent for keeping you in top physical condition. 

Climb cycling improves:

• Aerobic capacity

• Muscle endurance

• Leg strength

• Core strength

• Pacing discipline

• Mental resilience

And the views from the top are pretty good too.

Cycling Climb Categories Explained

Climbs vary in difficulty based on gradient, length and elevation gain. Common types include:

• Short, steep hill climbs (20-30% gradient) - explosive effort, requires quick gearing and power bursts

• Variable climbs - demand constant adjustment in cadence and gear

• Alpine climbs - long, sustained efforts with a consistent gradient (often 5-10%)

• Classified climbs - ranked by difficulty in pro races (Category 4 to Hors Catégorie)

How to Climb Better in Cycling

We’re not going to sugar coat it - mastering the hill climb takes effort. But with the right prep, training and attitude, you can see great results, no matter where you are in your cycling journey. 

We’ve collated tips and techniques from expert riders… 

Make a Training Plan

Having a training plan in place is essential if your goal is to see consistent progress or if you’re training for a specific event. Before you throw caution to the wind, take some time to plan out what you want to achieve, and by when. 

We recommend two climbing-focused workouts per week, a recovery ride and targeted strength training. Scope out local climbs and research the area before you leave home so you feel relaxed and confident to tackle the terrain. 

Pro tip: Write it down, put it in your calendar and book those gym sessions in advance to keep yourself motivated and accountable. 

Select the Right Bike and Shave Off Weight

When it comes to your bike, weight is key. A lightweight, stiff frame with responsive handling makes climbing smoother. You may also want to consider compact or subcompact gearing for steep terrain.

If you’re looking for an upgrade, a super light carbon-fibre road bike is the holy grail. If that’s not in your budget, more affordable aluminum frames are also lightweight, or you can shave some weight off your current bike by removing the non-essentials like panniers, mud guards and kickstands. 

Every little counts when it comes to reducing the weight and increasing speed on your climbs, so what you wear matters too. Choosing lightweight cycling jackets, bibs and shorts in high-tech fabrics can boost your performance and keep you comfortable and dry on high-intensity climbs. 

Optimize Your Body Positioning and Pedalling Technique

To sit or stand..? That's the question! The answer largely depends on the type of climb. For lower gradients, staying seated is more aerodynamic. According to a paper in The Journal of Sports Science, seated hill climbing requires around 10% less oxygen, so is less demanding. 

However, if you need a short power boost to conquer a steep section, standing can be effective. 

“By leveraging your arms, using your body weight, and opening up your hip angle, climbing out of the saddle enables you to exert greater force per pedal stroke.” - Ex-Team Ireland cyclist Lydia Gurley

• Hands - keep them on the top of your handlebars with a light grip

• Core - keep it engaged

• Upper body - keep it relaxed and still

• Legs - focus on smooth, circular pedal strokes

• Gaze - keep it steady ahead on the road

Select The Best Cycling Cadence for Climbing

The best cadence for hill cycling and climbing depends on your fitness, the terrain and gearing. 

High cadence (80–100 RPM) reduces muscle fatigue but taxes your heart and lungs.

Lower cadence (60–75 RPM) engages muscle strength but can lead to quicker fatigue.

Find your sweet spot during training by experimenting on different gradients.

Perfect Your Pacing for Different Hill Types

Choose the Right Cycling Gearing for Climbs

Again, the right gearing for you will come down to your fitness level. Compact chainsets (50/34) with wide-range cassettes (11-32 or 11-34) offer climbing-friendly ratios.

The main things to remember are to keep it low and prepare for steep sections by getting into gear early.

Balance Your Power-to-Weight Ratio

Power-to-weight ratio is a measure of how much power (watts) you generate relative to your body weight (kilograms). Translation =  it tells you how efficient your power output is for moving your body uphill.

Want to climb faster? Every kilogram counts on a climb! Either increase your power through training or reduce your bodyweight and the weight of your gear. Or, ideally, do both. 

Use Functional Threshold Power (FTP) and Training Zones

FTP is the maximum average power you can sustain for 60 minutes. Training within specific zones helps build the right systems:

• Zone 3 (Tempo): Great for long climbs

• Zone 4 (Threshold): Best for short climbs and time trials

• Zone 5 (VO2 Max): For punchy efforts and intervals

To calculate your FTP, monitor your heart rate during a 20 minute all-out workout at your max capacity. Your average heart rate for the last 10 minutes is your Functional Threshold heart rate. 

Once you know this, you can use it to properly pace your training for endurance cycling.

Fuel Your Body for the Climb

How you fuel and hydrate can have a big impact on your climbing performance. Depending on your body weight and the intensity of the climb, aim for around 30-60 grams of carbohydrate per hour of activity. 

Pre-ride carbs and steady fueling during the ride help you maintain energy:

• Before: Carbohydrate-rich meal 2-3 hours before

• During: 30-60g carbs per hour for climbs over 30 minutes

• Hydration: Electrolytes for longer rides or hot conditions

Weather, Wind and Wheelspin

Rain, gravel or mossy roads? Stay seated to maintain grip and spin smoothly. In headwinds, tuck in and lower your profile when possible.

It also pays to invest in proper gear for all-weather training. From windproof cycling gloves to ultralight cycle caps - staying dry, comfortable and regulating your temperature is vital when the wind and rain pick up. 

Develop Mental Fortitude for Steep Climbs

Mindset is never to be underestimated. Especially when your legs and lungs are screaming at you to stop. 

• Rope in a friend to keep spirits high

• Break climbs into manageable chunks

• Tell yourself positive stories about yourself

• Practice breathing exercises

• In particularly demanding sections, try counting to 100 in your head

“One of my favorite mantras is: “I think I can, I think I can, I think I can.” I’ve repeated it with my daughters during tough bike rides - especially on steep climbs - and I’ve even heard them use it off the bike when facing challenges in everyday life.” - Scott Williams, 8th-grade science teacher and cycling enthusiast.

How to Train for Cycling Climbs: Best Exercises 

Try these workouts to optimise your performance on the climb.

Core Work

A strong core stabilises your upper body and keeps power flowing to the pedals. 

Try adding these exercises to your weekly routine, 2 or 3 times a week:

• Planks

• Russian twists

• Leg raises

Hill Repeats

Hill repeats are great for strengthening muscles, clearing out lactate and building endurance for those upper zone rides. 

Find a local hill and repeat it 4-8 times at threshold pace. Recover on the descent.

Master the Cycling Climb: Pro Techniques & Tips

We’ll leave you with some final words of advice to improve your uphill cycling technique.

• Shift before the gradient hits

• Don’t attack early - save it for the final third

• Use landmarks or power data to pace your ride

• Practice different climbing positions

• Warm up before a big climb to avoid a shock to the system

And finally, upgrade your cycling gear to super lightweight, breathable fabrics that keep you comfortable and ready for any weather or terrain. Enjoy the climb!

Mastering Ascent Cycling - FAQs

Still have questions about improving your climbs? Find the answers to some frequently asked questions.

• What makes a cyclist a good climber? Low weight vs high power, aerobic fitness and mental strength.

• What muscles do you use when cycling uphill? Predominantly your quadriceps, glutes, hamstrings, calves and core.

• Should you sit or stand when cycling uphill? Sit to conserve energy, stand for short bursts of power or relief.

• How do you breathe when cycling uphill? Take deep, rhythmic breaths from the belly and exhale fully.

• What is considered a hard climb in cycling? Over 8% sustained gradient or climbs longer than 20 minutes.

• What is the ideal weight for cycling climbing? There’s no magic number, but a high power-to-weight ratio (W/kg) is key.

• What is the best cadence for cycling uphill? Aim for 70-90 RPM depending on your fitness and terrain.

• What intervals should I do uphill cycling? 3-8 minute efforts at threshold or VO2 max, with equal rest.

• How fast do pro cyclists go uphill? Often 18-25 km/h on sustained climbs, but it depends on gradient.

• How to progress fast in hill climb? Climb often, improve your W/kg and focus on recovery, especially after a cycling injury.