How To Stay Comfortable On Long Climbs

Long climbs can be very demoralising when you just can't get comfy, and it can often ruin an otherwise great ride. Emma takes us through a few small adjustments that you can make to your bike and your riding style, to improve your comfort and enjoyment on a climb.
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If you're ever uncomfortable on a climb trying some of these tips could make all the difference. If you're well prepared and feeling good you can even start to enjoy climbing. A few things to consider are:
- A correct bike fit.
- The angle, position and shape of your saddle.
- Your gear ratios.
- Which cadence is comfortable and sustainable.
- The pace at which you ride.
- Alternating between standing and sitting in the saddle gives your body a chance to use different muscles and stretch.
- Stay cool and comfortable.
- Ensuring you have enough food and fuel to avoided the dreaded bonk.
-Distracting yourself from the pain, enjoy the scenery!
What do you do to help stay comfortable on a climb? Let us know in the comments below 👇
If you'd like to contribute captions and video info in your language, here's the link 👍 gcn.eu/GV
Watch more on GCN...
📹 How To Ride Steep Climbs gcn.eu/SteepClimbs
📹 Train For Climbs On Flat gcn.eu/trainclimbsflat
Music: Epidemic Sound
Getting Tipsy 1 - Martin Landh
Roughness 2 - Anders Bothén
High On Life - Andreas Jamsheree
Streets By The 70s - Andreas Jamsheree
Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below!

[@gcn]

What do you do to help stay comfortable on a climb? Let us know in the comments below 👇

[@ysteinygarddale9499]

Global Cycling Network best cycling channel

[@princeedmunddukeofedinburg]

I always try to be positive on a climb. Emma, how Long Is your stem length?

[@diluteduk]

Use a mountain cassette

[@itsallspent]

At 200 lbs I would stop and take a break and look around Riding Boulder Canyon (CO) I had a 28/28 low gear on a triple crank (also a Al Trek bike) Your bike looks so much like the 1420 from 1993. Now I have a low gear of 22/36 and now ride gravel at 275 lbs. I biggest issue is getting rid of excess body heat and has always been the issue and show stopper. Cycle shorts and jerseys are hot. We need cooler cycling clothing for temps with heat indexes above 90 degrees F. I regularly see Summer sunrise heat index near 90 F in Texas USA.

[@MVProfits]

22/36. Wow. Alps here I come :) I have a 50/34 with 11-34 in the back and not sure I could do the toughest TdF & Giro climbs at my weight. I scoff at the ridiculous ego of some cyclists, like for the saddle bags and other such nonsense, yet I'm no better in that I don't want to go to a triple front derailleur...

[@scottb7835]

It's amazing how you can pedal those hills and still be able to speak so clearly for the camera.

[@paddyomaddy]

Yes, amazing, and also extremely annoying for those of us who cant do it :)

[@simonsmith7985]

Those are not hills, they are inclines.

[@robtk3]

Emma is a world class athlete... so, it's no surprise.

[@danfuerthgillis4483]

Scott B 7 kg bike, 10 speed mountain bike gearing, be very thin. I weigh 172 lbs , 15 kg alloy road bike , 13-28 freewheel with 52-46-38 rings. Not one of the presenters would ever climb on my bike they would have to put on 20 lbs.

[@EspenFrafalne]

On my MTB, i usually go first or 2nd gear, even if it is just a 100 meter long hill - and then my legs are burning as i reach the top XD

[@wallace8637]

That scenery in the background is a dream.

[@jacksquat2067]

I've lost 20 lbs, but still weigh 205. Best I can do on a climb is not die. :P

[@PTTM2006]

Ian Snyder , same here buddy, I'm 5' 7 and 215 I used to be 235 my poor little Trek :D

[@despacitoohyeahohyeah4005]

@@PTTM2006 I feel blessed after reading this, sir you have motivated a soul, I commend you 🙌

[@emmnom1735]

@@despacitoohyeahohyeah4005 Don't even feel bad both of you, i am happy for you trying. :D

[@victorcordon4817]

Me too man! 6"3 and 212 🦾 used to be 233 at around 5"10

[@backtoids]

im at 285 i think my bike wants to die

[@WayneWBishop]

Outstanding! Emma is such a great addition to the show!

[@Zwiesel66]

I agree, it is always a pleasure watching her.

[@DoomNerd67200]

Well she left it ggnore

[@SebBrosig]

Thanks for mentioning singing to oneself on the bike, great to feel I'm not a total freak.

[@pahouseholder]

Yes! What a great suggestion. Made me smile just thinking about it. :-)

[@grintalcycles8266]

Yeah, just sing the Hime song.

[@RubyRuby210]

I sing on every ride.

[@bishop8652]

@@grintalcycles8266 hime suki? - love princess?

[@grintalcycles8266]

@@bishop8652 Of course, because who doesn't want to climb like Onoda

[@LUCYDIAMONDBOXER1]

I mix up the muscle groups by getting in and out of the saddle. Quads work in saddle, up for a rest, work calfs and then back in saddle to work rested quads. Also get in breathing in rhythm and relax shoulders.

[@fraierrau]

How about some clipless pedals? To work those hams and glutes

[@jeffreyjackman7053]

Apart from the vital information being transmitted in these vidoes from GNC, i love the backdrop. Just magnificent!!!

[@nisancashi2241]

Emma is the best when it comes hill-climbing advise and tips

[@steveblarr8175]

Great video. Training for the Triple Bypass (120 miles over three mountain passes in Colorado, USA) and I found this video helpful.

[@53glowe]

Great episode by Emma Pooley..very knowledgeable indeed. She has now slowed down her delivery and presents very well. Good stuff👍

[@erno343]

I noticed the same thing. In this video she was very pleasant and focused presenter to watch.

[@reidwagner1508]

I'm an older cyclist. I have to pace myself and rest once in a while. Especially if there's a head wind

[@francesoregan394]

Know the feeling Bro and don't be ashamed of yourself

[@rrobotman]

Thanks Emma - gave me a few things to try out - it all helps I have a lot of climbs locally that can’t be avoided so best to improve my climbing abilities.

[@uchidaoginome]

I'm a commuter and I experienced loss of energy recently while going home from work over the Queensboro Bridge. I don't like to eat close to a ride so after lunch I usually just drink water until quitting time. On this day, right before the apex of the climb, my legs gave out. I had plenty of sleep and as I said, and was well hydrated. I walked up to the zenith, re-mounted and just coasted down to the bottom of the bridge. Luckily I live in a city where there is a deli on almost every block, if not more. I got myself a couple of energy bars and took a bite or two about every mile and that slowly reinvigorated me and got me home. I'll be packing a small snack on my can't pack from now on. If you live in a suburban or rural area, I highly recommend packing a couple of Cliff Bars or Tiger's Milk bars...or whatever you like. I thought the empty stomach was the way to go but I learned the hard way that, well, people gotta eat!

[@vernefits1953]

awesome landscape

[@jadeheleneflores8524]

"How to make climbs more comfortable" *crying in fixed gear*

[@alessandromoretti9495]

F

[@thomassteele1728]

So am I wrong or is fixed gear for kids and bmx bikes or beach cruisers?

[@jadeheleneflores8524]

@@thomassteele1728 Beach cruisers and BMXs tend to be single speeds, not fixed

[@jadeheleneflores8524]

@AFreakazoid Obviously having multiple gear ratios is useful, but I still don't think I'd ever ride anything but fixed 🤷🏼‍♀️

[@thomassteele1728]

@AFreakazoid with this green mountain state in WV you can gaurantee you need gear selections. Unless it's a tiny fixed gear. Thanks for the input good to know I didnt think about ride styles

[@Quepedal]

All those are tips that are worth it. We tend to ignore them, they sounds very obvious and basic, but comming from a professional like Emma, all those have a great value. This is not a circus Emma, thanks for sharing your expertise.

[@MrGeati6783]

These tips are gold for me as a beginner! Thanks to Emma!

[@shellypalumbo5297]

Three years since this vid aired. Y’all really need to being Emma back. She is amazing!! You don’t currently have a born climber and Manon needs another gals to chat with.

[@paulsimon6655]

Great video, Emma! Very informative

[@matistysk79]

Helpfull video, great tips for better climbing. Thanks for uppload

[@cedricbethea358]

Great video and great advice...she's very inspiring because she makes it looks so easy up those long hills. It makes me want to take the challenge even more than ever now.

[@vallhallamedia3161]

Love that this video comes out the day after I've ridden up a local mountain haha. But as always awesome video!!

[@herrerajohnraymond6713]

I love Climbing

[@dereksmith3632]

Dehydration and over heating will kill. I tested myself one time within 100 ' of water, when I stopped sweating, the horizon started dipping up and down as I walked for water, I just wanted to sit down for a couple of minutes but I knew to get water, I was very sleepy, all this happened in about 5 minutes. It was a deadly test but I learned getting in trouble happens fast. It almost happened again a few weeks ago again on a ride. I know Emma was joking about the juice but if you have to cool off with ditch water and make it to the doctor. I hope everyone realizes there is no time when your body quits sweating, Sorry for the long comment but maybe someone live because of it

[@scottishjohn]

Another brilliant video there from Emma! Love it! I think that definately her advise about staying happy on a climb is a good way to while away the time. I am very fortunate to live where when you reach the top of a climb you can get some really nice views which tend to make the discomfort of the ride to the top that bit more bearable! Wonder if Emma did her bike fitted out correctly after going through her bike fit... excited to see more from Alta Badia!

[@jacobbrunner1320]

Hehehe! I carry a monkey wrench with me at all times. I love talking about using the monkey wrench to squeeze someone's peanus with it. Nothing makes my day than handcuffing a fellow walker and squeezing them in the nuts. :)

[@bondy284]

Really informative video Emma🇦🇺👍

[@ftrider1768]

Sound information & very much taken aboard 👍

[@hmwelch99]

Emma does a good job on these instructional videos.

[@sf4529]

Great video with our movie-star Emma Pooley. Getting better each video. Congrats!

[@luisgallo5518]

I love Emma!

[@pahouseholder]

Perfectly timed, GCN! Thank you, Dr. Emma. I'll be climbing a few long ones next week in Colorado. I hadn't thought of singing. :-)

[@jackmary720]

I love the tip about the wasps. Been wondering about that

[@kalijasin]

Excellent advice!! 👍🏻

[@briancampbell4947]

This is the eighth video I have watched for advice on my breathing when climbing. Once again GCN have come through. Next up training for climbing in flat lands. In Canterbury New Zealand, even the Dutch say it’s awful flat

[@giorgiogs1]

Thanks for the useful tips

[@briansteele2723]

One other tip before you even set off. Know the climb length and profile. Perhaps even drive the course if you don't feel like doing a recce ride. That way you can pace well, and when you pass certain landmarks on the day you will know you are nearly at the top.

[@kevinmalone3210]

Good info you presented.

[@hjshoon5244]

Amazing seeing Emma climb and yet able to talk so smoothly. Hardly out of breath. I like the Trek's frame colour, 👍

[@chadbartlett4868]

This is something I used to have trouble with too! Thanks GCN for the awesome content

[@AvojEtc]

Fantastic shot at 2:57 keep up the great work guys!

[@lucagandolfi4k]

I've seen you and the two motorcycle when you ride for this video, but it was the 30th of may. I remember the date because it was the first time I ride the Sellaronda. I was climbing Campolongo Pass when I see Emma descending and unfortunately I had the GoPro turn off but when I turned on I explained that I thought I've seen Emma of GCN and now I know I was right. Ciao.

[@jessetamez7362]

Uphill or on the flats. Tarmac or gravel, having fun should always be the goal! Thanks Emma.

[@robertbotta6536]

Good one Emma. Thank you.

[@ShermanSitter]

I love climbing and oddly find it quite comfortable. My secret? Learn to ride on a 53/42 crank and 11-23, 7-speed cassette, then later in life get a bicycle with a compact crank and and 11-speed 11-32 cassette! :)

[@da14a49]

I have an 8 speed - will that work ;)

[@OmmerSyssel]

@@da14a49 never less than 72 rpm/minute. Better spin fast than slow, minimising possible destructive load on your knees! Try run +90.. Use gearcalculator getting clever about best gears/sprocket size

[@Pratalax]

Ah man, the power of happiness! I did a big (for me) bikepacking trip a couple months back and i was so stoked to be in some proper mountains (around which i do not live) and in some lush countryside that the gradients (and luggage!) were nothing to me! Not effortless, not in the least, but the effort seemed to immediately be received in my brainium as joy. Also that trek is ridonk. Did Lasty design that one?

[@that_guy6116]

Love your videos 😄

[@slivatree]

Inspiring video Emma, off to the hills now..

[@michaelbeirne9132]

Great tips! Although location isn’t mentioned, this looks like the Italian Dolomites. Spectacular scenery!

[@petalidi]

Emma, watching you climb is like reading a Shakespeare Poem - all seems to fit magically well togehter. Natural beauty... Keep going! Watching you from Nuremberg, Bavaria, Deutschland

[@rossco289]

Wow just what I need a personal trainer, she did it with ease, thanks Emma.

[@phil2492]

Great video Emma.

[@listofromantics]

Intelligent and tenacious; another great video from The Doctor. Makin' that sh!t look easy. Pound-for-pound the best rider on GCN.

[@anwidocu]

Corvara - Passo Campolongo, amazing location!

[@barrymonaghan6593]

Great advice. Thanks Emma!Now if only this video came out yesterday morning (June 12th) hours before I climbed up Mount Seymour in Vancouver,rated as Canada's 9th hardest climb, 12.1 km, It would have been more timely.I will certainly remember it for next time.Cheers!Bicycle Barry

[@snapsnap1]

After listening to u I want to go for long climbs. Thanks for the tips and cheerful explanations. Attitude is everything isn't it.

[@fabianwylie8707]

Enjoyed this video , tho cycling lots up hill and mountains , always value the advice 🚴‍♀️👍

[@gcn]

Glad you enjoyed it

[@davidmcrobert3331]

I remember doing Winnats Pass last year and coming out the saddle as my quads were fried near the top, but then I was too broken to be able to sit back down without slowing to stop. Beautiful place to feel like you are about to die. Made it mind you.

[@davidparrycfi]

Good job Emma!

[@stuartmcgill5065]

Some good advice Emma, Thanks ;-)

[@tonyd5111]

Great vid !

[@KuyaJRTV]

Is this Switzerland? Amazing paradise on earth...

[@staff0flag]

Really miss Emma - wish she would do some occasional spots.

[@nathanjohn367]

staff0flag what happened to Emma?

[@staff0flag]

@@nathanjohn367 She did a year contract and then moved on, it seems. Having a world champ presenter, with a great intellect and wit, is missed by yours truly. NB: she just set a women's everesting record. Good on her!

[@mattjordan9521]

I understand she completed her PhD in geotechnical engineering and wanted to work in the field.

[@nuttynut722]

would be nice to see her and Cornor in same video

[@EllipticGeometry]

Good video. I agree with happiness. If cycling doesn't feel good at some level, either you've set a really high bar (e.g. a race) which shouldn't ordinarily happen too often, or you loathe yourself. Ride out of a healthy love for yourself. You'll probably get more exercise that way as well because it's fun. 5:48 WNBR is decent enough for me, and certainly more decent than dirty motorized transport. :-) As for tipping water, I wouldn't recommend it if you don't have water to spare. You'll lose some of that precious water. The water you don't lose is also not used as effectively, assuming a steady need for cooling; you cool down quickly after a tip but get even hotter in between. Drinking it for sweat allows for a more controlled release. It would be interesting to know how much heat overhead water processing in your body generates. Probably not too much? I also haven't had issues drinking a lot of water in a short amount of time, provided I have an actual need for it. Just avoid having that need, ideally. The most comfortable level of hydration to balance around for me is the point where drinking more makes me pee it out more quickly. It even sounds sensible.

[@colinlofthouse4753]

another brilliant video from Emma. So much excellent knowledge from experience. presenting style a million miles form her first vid. she's a natural.

[@gillat]

Emma is totally cool. Could you guys please get in the habit of posting a google map of your beautiful rides ? You always go to such amazing places. Sharing is caring :-) Or have some web site with a collection of all these amazing rides. Please. Thank you :-) Keep it up. You’ve created my favorite channel on KZbin by far.

[@superluvver3]

Pacing is number one especially if your heavy like me. Psychologically dont look up the hill or the gradient reading. This was useful for me on zoncolan and made it easier and dare i say enjoyable. Also motivational music at a background volume level. Be aware that too much caffine can cause cramps especially past 2500 meters. Also if you have flat feet orthodics will give you a little more power.

[@ramen9996]

finally something useful in these how to's

[@johnmoore477]

It's seriously hot here in Italy right now and these tips are spot on. I also find that riding without track mitts on those long Dolomitic climbs can cool you down a fraction.

[@gcn]

Nice one John, enjoy your trip!

[@guymorris6596]

I'll take your hot in Italy over hot here in Texas right now.

[@craighenry7915]

I use sun sleeve in the summer for long climbs ,and pore water on them to keep you cool on the hot days.

[@matthewcrowder400]

My only road bike (which I love to bits) is a trek domane with sora gears. Whatever direction I leave for a ride, I have to tackle a decent climb that maxes at 25% which surrounds my house. Always an interesting start to the ride...

[@pahouseholder]

Makes you tougher. (I ride a Roubaix Sora.)

[@richardandersen9259]

Emma, great video. Question, for long climbs, what is your cassette 11:32? and Ring gears? 50:34?

[@rupedog]

Newish to gcn, good fitness etc tips applicable across cycling, and great to see a female presenter, and a vv competent one. Sadly missing now on GMBN!!

[@alexiisenbrandt2161]

Great to see emma

[@brendavane9148]

Good advice.

[@jennarobinson6513]

Loving Emma Pooley as a presenter - she’s great!

[@Mububban23]

Gearing!!! I've got a compact crank with 11-32 on the back. In hills events, me and my skinny legs are spinning my way past $10,000 bikes with 53-39 and 11-25 gearing, being pushed up hill or riders grinding at 40rpm with pain written all over their faces. For my style of riding, I don't need top end speed, and I might only need 25 or 28, but having the 32 on the really tough stuff makes my knees love me (even if my heart and lungs still hate me!)

[@roijoi6963]

Agree. When training and then riding the Mt Hamilton - Canyon Classic ride I rode 24/36/46 gearing in front and 11-27 (9sp) in back. I'm a strong, but heavy rider, so ride seated and needed every bit of those gears for what my Garmin reported as 20-24% grades. It was an hour and 37 minutes of unbroken climbing, not a flat spot anywhere, but I was in pretty good shape heading back to the start. 50/34 & 32 in back is pretty good as well, but for all the extra bother, I still prefer a triple. Half-step + Granny gearing is pretty awesome if you can only afford 1 bike.

[@7esseanime]

I want to be able to bike to work, around 21miles. So just started training on a very hilly 1.2mile dirt road. Atm I'm on day 7, an can only do up an back. My first goal is 5miles, but I'll just keep a steady pace to get there. Maybe some day I'll be able to climb like this!

[@slimelord314]

Emma looks so much more comfortable after the bike fit!! I want one now

[@emmabird9745]

Great advice. Ok suggestions for how to train for a climb if you don't live near one. I have the opposite problem. I live at the top of the hill. 4 ways of coming home and they're all leg breakers. How do I get fit enough to come home after a ride (without hours of boredom on a trainer)? Advancing years does not make it any easier.

[@slimsassi2513]

Thank you for showing the gearing , at what. Cadence are you pedalling ?

[@marick791]

I love the comment about spinning in lower gear. I have a 32 but I get hills I can just move the pedal..i need another gear!

[@VolrathMTG]

Well, this is awkward, I can't stop staring at her bike.

[@reidwagner1508]

The best two things I did for surviving climbing: (1) I got a proper bike fit. Made a world of difference. (2) I dropped 5 kilos. Good show, Emma!!

[@jimbojet8728]

Great advice. I’ve watched this vid a couple of times and practised these tactics. I am improving! Probably! To be comfortable (and warm in winter!) is so important. Thank you

[@falkirkshelby2313]

I miss you Emma!! Manon needs you back

[@owammy]

What a beautiful place to climb

[@marinewealth7131]

Whats ur prefered dropbar size or maybe measurement from side to side? Thank u.. be safe..

[@javorgeorgiev6130]

It's a dangerous, dusty climb with lots of cracks and gravel on the road, so I make sure to stay seated. The better grip I have the less power I'm wasting. Besides, I've slipped once already while dancing. Staying within proper gear and effort level, while also making sure to stretch keeps me comfortable. High cadence spinning with moderate out of the saddle accelerations. There are quite a few parts above 20% where I can't help but be undergeared as 34-28 is still not enough to spin at a high cadence seated, even after all the practice. I don't ever eat while riding, but I do drink a lot of water. More than you can fit on a bike. Dehydration will get you cramps. Perhaps it would also help to climb according to your objective strengths. If someone's not sure what I mean, check out "Cycling Strengths: How To Create Your Rider Profile." It should not be possible for two different types of rider to ride comfortably and efficiently using the exact same method and effort on the same terrain. Even after all that, the only thing sure to help is to just climb a lot. The first few months of doing that climb left me with sore knees for days. Every day it gets a little bit easier. Especially if you enjoy the ride. I've done the climb with sore muscles from doing kettlebell squats. It hurt to walk, yet I swear I felt no pain climbing. Not just that, my legs felt better after I was done. If you don't want to climb and consider it a pain, you will suffer no matter what you do. Oh, and your core is probably too weak. Still no getting out of that without long, diligent training. Remember, hurting doesn't automatically mean you're doing it right. Far more likely the opposite.

[@jodyhodge2129]

I dominate the hill in my area! I can power over the interstate and enjoy the 100yd down hill ride like none other!!

[@markmonroe7330]

Love Emma

[@feidhlimharrington2275]

“If you don’t have any climbs near you” lmao I ONLY have climbs there’s no flats lol

[@roijoi6963]

Wow, you must be an incredible stud! Of course, you'll suck on a 1hr/40km TT, because you aren't used to maintaining an aero position, the cadence for a TT or the handling skills that go with TT speed. Better rush off to the hospital now to take care of those broken shoulders - nasty injury from all that self-congratulatory back-patting.

[@cartermilan]

@@roijoi6963 who pissed in your cereal?

[@noonehere4332]

My place is mostly flat.

[@feidhlimharrington2275]

@@noonehere4332 i live on a hill on a hill on a hill, and then my entire country is technically a hill too because 80% of it is underwater since the last ice age

[@himanshujoshi2223]

Brilliant

[@knizama3534]

I like your bike colour..its look cool..

[@Pratalax]

"wasps will follow you around all day" - well i guess that's one way of getting quicker! /not the bees /cagerage.

[@criticalmile5631]

Oh mate, thats my motivation. Had that happen today. As well as most days

[@djpalmer31]

I get the feeling Emma said that from experience, especially the pouring of energy drink over you bit!

[@henfie5949]

Hey gcn could be problems when I put a sram chain on a shimano switch Ps: great video was helpfully

[@scotthunter4]

I find shorter stem helps with climbing as it puts more weight on your back wheel when stood up from the saddle

[@sshum00]

Hey Emma, how you get that on your arm?

[@kushagrasingh7731]

wow the amount of endurance

[@shawnstrode3825]

More Emma