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MTB Climbing Tips

Along almost all trails in mountain biking you will encounter a ascent or hill climb. Its a great part to build fitness, muscle and over take slower riders that take it easy on the hills.

Assess
Try to spot any inclines and hills before you hit them. This will allow you plenty of time to prepare yourself in regards to position and gearing. It also means that you can choose your lines and access the terrain to avoid areas of roots and sand if possible. If you are in doubt climb off your bike and walk up. Some times you will reach the top with more energy if you walk your bike up than pedaling to reach the top.

Momentum
It is your friend, build up as much momentum as you using each little down hill speed you can and pushing your pedals hard. The less work you have to do on the hill the faster you will climb and less energy you will expend.

Spin
As you approach a climb try to develop a fast, strong spin. This will assist in reducing the strength required to push up the hill and the more fitness you use rather than strength of your legs the less fatigued you will get and be able to climb for longer easier.

Gear
Selecting the right gear for the climb is very important. Usually you want to avoid changing gear during the climb especially up, because if you are riding slow your chain will be under a lot of stress and you could end up snapping a ring and grinding to a halt. If you need to change gear use the rear cassette and shift smoothly and try to create some slack in the chain by giving one stronger push just before you gear change so that you can use the slight increase in momentum for the gear change.

Body Position
Shifts in body position might be required during some climbs. If its is steep moving forward and keeping weight on your front wheel helps. Otherwise if you find your back wheel loosing traction you might have to sit down on the seat to keep weight on the wheel. In some instances altering during the climb is required to ride over steps and different terrain.

Breathing
Keeping your legs pumping requires a lot of air. Concentrating on your breathing with a cycle of 3 revolutions in 3 out. It helps regulate the oxygen flow, and ensure you use the lower part of the diaphragm, or close to your stomach to maximise the effect of the oxygen coming in. Breathing through your nose and out through your mouth helps regulate nice long effective breaths and minismise the panting you experience when breathing through the mouth only.

Rotation
During long extended climbs rotate climbing in your saddle and out of the saddle. This helps use different part of your legs muscles and helps keep the momentum going.

Stall
If you need a quick rest of caught up to someone slower, use the track stand. Rather than stopping and dismounting that will be harder to start the momentum and climb back in to the saddle in a hill. Balance using your arms, legs and body, so that you can catch your breath and resume the climb safely.