Climbing hilltops on a bike as a newbie

Cycling on the flats is fine and all but the real fun begins when you start pushing yourself to the limits on climbs.

In the middle of a climb. Credits to Byron Villegas.

Are you confused with the number of gears you have on your bike? Are you uncertain of when to use your shifters? Perhaps you’re questioning yourself if you’re even cycling properly? If you answered yes to any of those questions, it’s time to find out. So for the newbies out there, would you like to know the basics? Yeah? Let’s lay them out. (Links are displayed as underlined text)

Before you start

• Adjust your seat height accordingly. Make sure the balls of your feet (near your toes) fall flat on the pedal nicely and that your legs are straight with a slight bend on the knee.
• If you have a heart rate monitor, watch out for your heart rate. Get your resting heart rate and maximum heart rate to know your zones here.
• Having a cyclocomputer is handy since it allows you have better control of your body by giving you information about your cadence. Simplified explanation of this on the first bullet of How to climb.

How to climb

• If you have a number of gears fixed on your bike, shift down until you find a gear that feels most comfortable in a way that you’re not pushing yourself too hard nor are you going too easy on yourself. Shift up when it feels too loose to push. It’s all about finding the right mix for your body. Note: Shifting down means switching to a larger gear and shifting up would mean switching to a smaller gear.
• When climbing, relax your upper body. You don’t need tense shoulders and arms at this point, let your legs and your core muscles do the hard work.
• Be sure to breathe as you push your pedals so that the intake of air is equal the the amount of effort you are exerting. Too little oxygen in the body can cause fatigue and muscle cramping. Try to make a rhythm as you cycle, keeping pace with your breath. Trivia: Fat is not lost from the body by sweating but by exhaling! So breathe properly and you’ll lose fat more efficiently. Know more here.
• Use the balls of your feet to push the pedal if you’re using a flat pedal. For those using clip-less pedals, your legs should be simultaneously exerting force on the pedal. Note: Using clip-less pedals would require more effort and build muscles faster because you’re consistently exerting force on the pedals unlike with the flat pedals there is a moment of rest. Check out the power test here.
• If you’re feeling weak, stop over at a shady place and replenish lost fluids by drinking Gatorade with oral re-hydration salts while eating something sweet to pump up your blood sugar. Low blood sugar can result to tremors, dizziness and even fainting. Note: Drinking water is good but when the body is tired, certain electrolytes are lost. Replenish them by drinking electrolyte-infused drinks such as Gatorade — this will help you feel more energized to cycle again. To know more about electrolytes, read here.

Foggy climb, with a mini-milestone of a street sign on the right. Credits to Karlo Espiritu.

Enjoying the ride

• Take in the scenery, it’ll help you stay relaxed during the climb.
• Mental redirection. Think about various things if you feel strain in your legs or feel the searing heat of the sun. Focusing on something else help you reach the top.
• Have segmented milestones. If the climb is particularly challenging, make it a point to set intermediate checkpoints to have a sense of accomplishment as you climb. For example, you noticed a street sign up ahead, tell yourself you’ll make it there and when you do, congratulate yourself by acknowledging that you made progress, then find another item of interest along the way to focus and so on.

With all that, the only thing left is for you to try these tips out on the road! Don’t forget the essentials: wear a helmet, ensure you have lights and blinkers if you’re going out at night and bring water. Have fun cycling!

This article is inspired by the last charity bike ride SuperBikers participated in — Padyak sa Tanglawan held at San Jose Del Monte, Bulacan in celebration of the city’s 17th anniversary. Proceeds from the registration go directly to students of San Isidro Elementary School.

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