Mountain rides are mostly about preparation
A long mountain climb is a different undertaking from a quick hill near home. It can take hours, the weather at the top can be very different from the weather at the bottom, and help may be a long way away. The technique of climbing and descending still matters, but on a big day what often decides whether the ride is enjoyable is preparation: what you eat and drink, what you wear, how you pace yourself, and whether you turn back when conditions change.
This article assumes you are riding a road or similar route in mountainous terrain, and are reasonably fit for the distance. If you have a medical condition, or are unsure whether a ride is within your fitness, talk to a doctor first. Everything here is general information, not a plan for any particular person or route.
Plan the route and tell someone
Before you go, look at the route in some detail. Find out how long the climb is, where you can refill water, where there are shelters or towns, and where you could shorten the ride or turn around. Check the forecast, and remember that mountain weather can change faster than forecasts suggest. Sharing your plan and expected return time with someone is a simple precaution, and good route planning for cycling makes unexpected problems easier to handle.
Start early. A morning start generally gives more daylight, more margin for delays, and in many places less afternoon cloud build-up and storm risk. Carry a way to call for help and make sure the battery is charged. If there is any chance of finishing near dusk, bike lights are worth carrying.
Food and drink
Climbs burn energy, and it is easy to underestimate how much when you feel fine. Many riders find it works well to eat and drink regularly, in small amounts, from early on, rather than waiting until they feel hungry or thirsty. Waiting often means you are already running low, which can make the hard part of the climb much harder.
General points:
- Carry more water than you expect to need, and plan where to refill. Avoid assuming that streams are safe to drink from.
- Eat food that you already know agrees with you; a big ride is not the time to try something new.
- Pick things that are easy to eat while riding, in pockets you can reach without stopping suddenly.
- Salty food and a balance of foods can feel better than sweet snacks alone, but needs differ between people.
- Drinking more in heat is common sense; hot weather riding is one condition where fluids matter even more.
Nobody can give you an exact amount that suits everyone, so pay attention to your own body. If you feel faint, nauseous or confused, stop and rest.
Pace the whole day
A mountain climb punishes an enthusiastic start. A steady, modest effort that you can keep for the entire climb is generally better than bursts of hard riding. Easy gears matter more than pride; the same attention to pacing effort that helps on long flat rides is vital here. Rest briefly when you need to, in a safe spot off the road, rather than pushing until you are exhausted. The descent, which needs concentration, is not a good time to be depleted.
Dress for the whole route
Temperatures usually fall as you gain height, and wind can be stronger near the top. On the climb you generate heat and might be comfortable in light clothes, but at the summit you will stop sweating and start to cool, and on the descent the wind chill from speed can be significant.
Sensible layering helps:
- Carry a windproof layer you can put on at the top, and keep it easy to reach.
- Consider thin gloves and something for your head or ears under the helmet if it may be cold.
- Keep a dry layer, if possible, because damp clothing chills quickly.
- A rain jacket is worth carrying where showers are possible.
Cold hands and shivering make braking and steering harder, which is a real safety issue on a long descent. Putting on warm clothes before you start down, rather than after you are already cold, is a good habit.
Altitude
At higher elevations the air is thinner, and many riders feel more breathless or tired than they would at the same effort lower down. This effect varies widely between people and generally becomes more noticeable at greater heights. Allow extra time, ride a little more gently than you think necessary, and drink regularly. A headache, dizziness, nausea or unusual breathlessness are signs to take seriously: slow down, rest, and be ready to descend. If symptoms are severe or do not improve, seek medical help. If you are travelling from low ground to ride at height, speak to a doctor if you have concerns.
Weather changes
Be prepared for conditions to change quickly: cloud rolling in, a sudden drop in temperature, strong winds on exposed ridges, or storms in the afternoon. Know your options for shelter and turn around early if the sky or forecast looks worrying. Exposed summits during thunderstorms are no place to be, and extreme weather is a good reason to cancel or shorten a ride. Headwind riding can add a great deal to the effort of a climb, so allow for it in your plans.
The descent
A long descent can bring a second set of risks: cold, tired hands, hot brakes and reduced attention. Brake in controlled bursts rather than continuously, keep your speed well within what you can control, and stop if your hands become numb or painful. Wet roads, loose gravel and hairpin bends call for extra care. Do a brief check of brakes and tyres before leaving home, because you will rely on them for a long time. If something does not feel right, a bike shop is the place to sort it out.
Know when to turn around
Turning back, or shortening the route, is often the best decision. A mountain will still be there another day. If food or water is running low, the weather is deteriorating, you are feeling unwell, or darkness is approaching, make the cautious choice. Outcomes in the mountains are uncertain, and no preparation removes all risk.