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Bicycling 101: The Ups and Downs of Hills
By Julie VanMersbergen, Hill Wimp & TCBC Ride Leader
One of the challenges a newer bicyclist often faces is getting up and down hills, whether they be so small as highway overpasses or far longer or steeper. Even many `flat' rides offer some challenges to riders, and many `hill' rides offer outstanding scenery and great conditioning opportunities. Learning to handle any terrain that may confront you will expand your riding options.
There are two parts of climbing any hill: Going up, and coming down. Many riders of all experience levels focus on the climbing part, assuming that gravity will do its part on the downhill. However, it is important to focus on skills for both climbing and descending – while you may feel like you're going to die on the way up, going down offers far greater chance of actually becoming injured!
GOING UP
A common mistake of less experienced riders is trying to climb a hill in the same gear they might use on the flats. This is both difficult and potentially hard on your knees! Shift down into an easier gear with less resistance before you start climbing a hill. You can shift down again if necessary to maintain a steady cadence as the hill increases in difficulty – you will find the gear required will vary with your fitness level throughout a season and as you become better at climbing hills! Keep your upper body relaxed, with your elbows in near your body, your back straight, and your hands loosely gripped on the bars. Keep your eyes on the road ahead of you, not your wheel or bike computer. Concentrate on keeping your pedal strokes steady, and your breathing steady.
For short climbs, you may wish to stand and `mash' your pedals for quick bursts of power. On long climbs, this technique is best used to vary your ride position to stretch your muscles and use different groups to stay fresh.
Never pass another rider either uphill or downhill if you will need to cross into the oncoming lane near the crest of the hill, or in a curve. Oncoming cars may not see you until it is too late.
Ride within your ability. Many groups of similar ability will regroup after large or long hills. However, riding beyond your ability may lead to you being `dropped' on the next flat, and not having the energy you need to finish the ride.
Be sure to regularly check the height of your seat. While seat height is important for all riding, while going up a hill having your seat either too low or too high can especially impact your pedal power. You want to be able to extend your leg fully without locking your knee at the bottom of each turn. If you aren't sure your seat is all the way up, ask a friend or someone at a ride to take a look as you pedal. Bicycle shops can also help fit even your existing bike for a fee far cheaper than the co-pays for knee pain, medications and surgery!
COMING DOWN
Whether riding on hills or on the flat, your brakes are one of the most important safety features on your bike. Check your brake pads regularly to be sure that they have at least ¼" of pad and that the pads only hit your tire rim (the metal part). If your pads are rubbing the tire itself, a blowout can happen. Clean your rims regularly!
Many common hazards of bicycling, such as road cracks and gravel, are even more dangerous when traveling downhill quickly. Watch carefully for gravel and cracks, and avoid crossing cracks whenever possible. You may not be able to see all hazards, or even the end of your descent, so try to control your speed even on roads you know well. Be sure that while braking on a downhill that you use both your front and rear brakes – using just your front can cause you to go over your handlebars. Using both brakes provides far better control and even brake pad wear; consider 'pulsing' your brakes, rather than holding them continuously to prevent your brakes from overheating and losing stopping power. Wet conditions will also reduce your stopping power.
Riding upright will help slow you down by providing wind resistance; tucking your body to the bike will make you go faster. Be sure that you are always able to control your bike and your speed! Another way to add stability to your descent is to keep your weight back on the seat. Grip the top tube of your bike frame with your knees and your bike seat with your thighs. Keep your feel parallel to each other. Even if you are nervous, do not grip the handlebars too tightly, because doing so can actually reduce your stability. Place your hands in the drops or on your grips loosely in a position where you will have easy access to the brakes as you need to use them.
Riding predictably in the lane keeps you visible to fellow riders and automobiles. Your placement in the lane may depend on traffic, your speed, and the nature of the roadway: a narrow and curvy descent may require you to be in the lane, where a straight and shallow downhill will allow you to ride to the right. Be sure to announce your presence to other riders if you need to pass them!
It is often tempting to try to `bomb' down a hill at the highest speed possible to catch up to stronger climbers. This can be potentially dangerous! Once again, regrouping after the climb and/or the downhill is a way for groups of similar general ability to promote safe and social riding.
© Julie VanMersbergen. All Rights Reserved
