Beginner Biking Plan

Follow Fitness Expert Gin Miller's training guide to get your body on your bike and back in shape.

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Shift into a lower gear as you approach a hill, not when you are already climbing.
David Martinez

Drill Three: Climbing

• Shift into a lower gear as you approach a hill, not when you are already climbing. The lower resistance will allow you to pedal faster, build up the speed needed to ascend the hill, and prevent you from becoming overly fatigued during the climb.

• "If you start to feel sluggish during the climb, try lifting out of the seat and standing for 5 to 10 pedal strokes," Bausch says. "It will allow you to put more body weight into pedaling, helping propel you up the hill. However, use this technique sparingly, as standing requires more energy."

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