Most cyclists want to ride faster and feel stronger on hills. It is a common goal whether you are training for events, riding with friends, or just want to stop dreading the climbs. The good news is that real improvements do not need endless mileage or gruelling sessions. A few smart changes to your training, fuelling, and technique can make a noticeable difference.
I know this from experience. I am not a naturally gifted cyclist. When I started entering events again, I often finished near the back and had to walk up hills more times than I would like to admit. My genetics did not really set me up for sporting success, but I was determined to get better. By approaching my training and nutrition strategically, I now finish consistently in the top 10 of my gravel events and have picked up top 3s, including a first place at my most recent race. Those improvements came from deliberate changes, not from just riding more.
Build A Strong Fitness Base
A good aerobic base is the foundation for cycling speed. Regular riding matters more than occasional big days. Two midweek rides of 45 to 60 minutes plus one longer weekend ride works well for many busy cyclists.
A typical base session could look like this:
Example Base Ride
- Duration: 60 minutes
- Effort: Steady pace, conversational, around 65 to 75 per cent of your max effort
- Focus: Keep cadence smooth, maintain even effort over small rises
- Optional: Add a short five minute surge towards the end to lift your heart rate slightly
This sort of ride builds endurance without exhausting you, and over time it raises the ceiling for your faster sessions.
Add Targeted Interval Training
If you want to ride faster you need to include some structured efforts. Intervals train your body to tolerate higher intensities and recover quickly between efforts.
Here is a simple and very effective example:
Example Interval Session
- Warm up: 10 minutes easy spinning
- Main set: 4 to 6 x 5 minutes at a strong but sustainable pace, with 3 minutes easy spinning between efforts
- Cool down: 10 minutes easy
- Focus: Smooth cadence, controlled breathing, consistent effort across all intervals
One client of mine used to rely only on steady rides. Once we added one weekly interval session like this, their average speed rose noticeably within six weeks.
Use Hills Strategically
Riding hills improves climbing fitness, but you get the best results when you treat them as structured training, not just something to survive.
Example Hill Session
- Warm up: 10 to 15 minutes easy riding
- Main set: Pick a climb of 4 to 6 minutes. Ride it at a steady but challenging pace. Recover on the way down. Repeat 3 to 5 times depending on your level.
- Cool down: 10 minutes easy
- Focus: Keep your cadence smooth and pace yourself. Do not attack the bottom too hard.
Over time you can increase the number of repeats or choose slightly longer climbs. Tracking your times on a familiar hill is a brilliant motivator because improvements are easy to see.
Work On Climbing Technique
Good technique makes climbs far more manageable. Relax your upper body, keep a steady cadence, and sit for most of the climb. Use standing bursts only when needed for changes in gradient. Pacing is key. Many riders start too hard and fade halfway up. A controlled start usually leads to a stronger finish.
A small shift in technique can transform how climbs feel. I used to waste energy rocking my upper body and surging at the start of hills. Once I learned to relax, sit tall, and find a rhythm, everything became more controlled and my times improved without extra training.
Add Strength Training
Leg and core strength give you more power on climbs and improve stability on longer rides. Simple movements like squats, lunges, bridges, planks, and single leg work build the key muscles without needing a full gym. Even two short sessions a week at home can make climbs feel easier. I’d encourage you to train your whole body though.
Fuel Properly
Fuelling is often overlooked but it has a huge impact on climbing. Riding on empty or underfuelling mid ride leaves you sluggish. A small carb rich snack before a ride and regular fuelling on longer rides keeps your energy stable.
Practise your fuelling strategy in training so you know what works. Many cyclists find that a gel or half a bar 10 minutes before a big climb makes a noticeable difference in how strong they feel.
Build Confidence With Mindset Wins
Climbing is as much mental as physical. Pick a local hill and set achievable goals, like climbing it without stopping or maintaining a steadier pace. These small wins build confidence quickly. Over time the hill that once felt impossible can become your benchmark climb for testing progress.
Bringing It All Together
Cycling faster and climbing better is about structured training, fuelling, and smart technique, not endless hours on the bike. Base rides, intervals, and hill sessions each play a role, and combining them over time creates real improvements.
If you want to train smarter and ride stronger, my sports and cycling fitness, strength and nutrition coaching can help you climb more confidently and build speed in a way that fits your life. I also offer personal training to support cyclists who want tailored strength programmes to back up their riding.
