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Why You’re Still Getting Dropped on Hills (Despite All That Training)

Why You’re Still Getting Dropped on Hills (Despite All That Training)

Newsletter (#097)

If you’re a cyclist, you know the frustration of training hard, only to get dropped every time the road tilts up. You’ve logged the hours, put in the miles, and even did those dreaded interval workouts—but somehow, your buddies still breeze past on the climbs.

Sound familiar? Don’t worry, I’ve been there too. Let’s break down three things that could be holding you back and, most importantly, what you can do to fix them.

1. Nail Your Power-to-Weight Ratio

Your power-to-weight ratio is simply how much power (measured in watts) you can push relative to your weight. It’s a big deal in cycling, especially on hills. The higher your power-to-weight, the easier you’ll climb.

Key Action Steps:

  • Boost Your Power: Include structured, high-intensity workouts like hill repeats and interval sessions. This improves the power side of the equation, so you’re outputting more watts when you need them.
  • Strength Training: Exercises like squats, lunges, and deadlifts target your quads, glutes, and hamstrings—muscles you rely on for power. Aim for 2-3 days per week, focusing on low-rep, high-weight sessions to build functional strength.
  • Dial In Your Nutrition: Nutrition matters just as much. Aim for lean muscle growth without unnecessary bulk to optimise your power-to-weight ratio. Embrace a balanced diet that’s high in protein and watch out for empty calories that can sneak in and weigh you down.

2. Perfect Your Climbing Technique

Aim for lean muscle growth without unnecessary bulk to optimise your power-to-weight ratio

It’s tempting to think that sheer power will get you to the top, but technique matters—a lot. When you climb effectively, you’re conserving energy, staying smooth, and ultimately making it easier to reach the summit.

Key Action Steps:

  • Seated Climb Form: When seated, try to keep your upper body relaxed. A tense upper body wastes energy. Keep a light grip on the bars, steady cadence, and relax your shoulders.
  • Standing Transitions: When the gradient gets tougher, you’ll want to stand. Practice shifting from seated to standing smoothly, activating your core for stability. Use your body weight to drive the pedals.
  • Practice Makes Perfect: Ride different gradients and surfaces to work on adapting your technique. You’ll develop a natural feel for what works best on certain climbs.

3. Build Mental Toughness

Climbing isn’t just a test of your legs and lungs; it’s also a mental game. Long climbs, especially, require a level of focus and grit that goes beyond physical training. How you handle the discomfort, self-doubt, and fatigue during a climb can make or break your performance.

Key Action Steps:

  • Visualize Success: Picture yourself nailing that climb, staying steady, and feeling powerful. Visualization primes your mind to handle the real thing.
  • Use Positive Self-Talk: As the climb gets tough, swap out negative thoughts for empowering statements like, “I’ve got this,” or, “Just a little more.” This isn’t just feel-good fluff—it genuinely helps manage pain and discomfort.
  • Break it Down: Split the climb into segments. Think of it as “just making it to that next tree,” or, “just another minute.” Smaller targets are easier to hit and help keep you motivated.
  • Mindful Riding: Tune into your breathing, find your rhythm, and stay present. Letting your mind drift can lead to self-doubt and feeling overwhelmed.

Final Takeaway

Climbing stronger isn’t just about adding more watts or slogging through another interval session. By focusing on these three areas—improving your power-to-weight ratio, dialling in your climbing technique, and sharpening your mental resilience—you’ll make strides toward becoming that rider who doesn’t get dropped on the climbs.

So, get out there, hit the hills, and start putting these tips to work. Who knows? Next time, you might be the one leading the pack.

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