The Best Ways to Train for Hilly Triathlon Courses

6 September 2025

Triathlons are tough—there's no sugarcoating it. But when you throw in hills, things go from challenging to downright brutal. Whether it's the endless climbs on the bike or the quad-burning inclines on the run, hilly triathlon courses demand a different level of preparation.

So, what’s the game plan? How do you train your body—and mind—to dominate those hills instead of just surviving them? Let’s break it down step by step.

Cycling Tips for Hilly Triathlons

When it comes to a triathlon with hills, the bike segment can be the trickiest part. Long ascents, steep grades, and unpredictable terrain can zap your energy if you're not prepared. Here’s how you can get your legs and lungs ready for the challenge.

1. Get Comfortable with Climbing

Hills aren’t something you can just "wing." If your race has hills, your training should too. Make sure to include rides with significant elevation gain at least once a week.

- Find hilly routes in your area and ride them regularly.
- Don’t avoid climbs—embrace them!
- Ride in different gears to see how your bike responds on inclines.

If you don’t have hills nearby, don’t worry. You can simulate climbing by:

- Using a stationary bike with increased resistance.
- Doing hill repeat workouts (ride up a short hill, coast down, repeat).

2. Master Your Gearing

Knowing how to shift gears efficiently can be the difference between flying up a hill and grinding to a halt. You don’t want to waste unnecessary energy pushing too hard in a high gear. Instead:

- Shift to an easier gear before the hill begins, not in the middle of the climb.
- Keep your cadence steady—aim for about 70-90 RPM when climbing.
- If the hill is long, conserve energy by staying seated and using an easier gear.

3. Strengthen Your Climbing Muscles

Your legs need to be strong to power through ascents. Strength training can work wonders for your climbing ability. Some effective exercises include:

- Squats (build overall leg strength)
- Lunges (great for cycling and running)
- Step-ups (mimic hill climbing movements)
- Calf raises (strong calves = better climbing efficiency)

Running Strategies for Hilly Triathlons

If you think cycling up hills is tough, wait until you hit the run course with tired legs. Running hills can feel like an entirely different beast, but the right training can make it manageable.

1. Train on Hills—A Lot

Much like with cycling, the best way to get better at running hills is to actually run them.

- Add hill repeats to your weekly routine. Run up the hill hard, then jog back down to recover.
- Aim for a mix of short, steep hills and long, gradual inclines.
- Practice running downhill too! Your quads will thank you on race day.

If you don’t have access to hills, try:

- Running on a treadmill with an incline.
- Doing stair workouts to strengthen your climbing muscles.

2. Work on Your Form

Efficient hill running requires good posture and smart technique. Here’s how to make sure you're getting it right:

- Uphill: Keep your chest up, shorten your strides, and pump your arms to drive yourself forward.
- Downhill: Relax—let gravity do some of the work. Lean slightly forward and avoid braking too much, or you’ll wreck your quads.

3. Build Leg Strength

Hills demand a lot from your legs, so strengthening them in the gym is a must. Some key exercises include:

- Hill sprints (best way to simulate race conditions)
- Single-leg squats (enhance balance and strength)
- Box jumps (improve power for uphill running)

Swimming Techniques for a Hilly Course

Wait, hills and swimming? Yes, kind of! While open-water swim courses don't have literal hills, you’ll likely face currents, waves, and other unpredictable conditions that act like resistance. Here’s how to prepare.

1. Strengthen Your Upper Body

Since swimming doesn’t use your legs as much, strong arms and shoulders will help you power through tougher conditions. Focus on exercises like:

- Pull-ups (full-body strength for swimming)
- Lat pulldowns (mimic the muscles used in freestyle)
- Paddle swimming (adds resistance to your swim training)

2. Train in Open Water

If possible, practice swimming in lakes, rivers, or the ocean. The resistance from choppy waters will simulate what it's like to work harder during a tough section of the race.

3. Improve Your Breathing

Just like hill running, hills in triathlons can elevate your heart rate fast. Learning how to control your breathing through steady swim drills will make it easier to stay calm when the intensity picks up.

Key Strength and Conditioning Workouts

Hilly triathlons require strong legs, solid endurance, and a resilient mindset. Here are some bonus workouts to up your game:

1. Brick Workouts

Brick training—back-to-back cycling and running workouts—can prepare your legs for the transitions and fatigue you'll experience on race day.

- Do a hilly bike ride followed by a hilly run.
- Keep the transitions short to simulate race conditions.

2. Core Strength Training

Your core is your powerhouse. A strong core helps with balance, posture, and endurance. Try:

- Planks (improves overall core stability)
- Russian twists (mimics the rotational movement of cycling and swimming)
- Leg raises (strengthens lower abs and hip flexors for hills)

3. Plyometrics

Explosive power can help you attack hills faster. Plyometric exercises build that quick energy burst you need. Try:

- Jump squats
- Bounding drills (long, exaggerated strides uphill)
- Box jumps

Mental Strategies for Conquering Hills

Tackling hills isn’t just about physical strength—it’s a mental game too. Many athletes struggle with the fear of hills, so here’s how you can mentally prepare.

1. Break the Hill into Sections

Instead of seeing a massive hill as one big challenge, divide it into smaller segments in your mind. Focus on conquering one section at a time rather than worrying about the entire climb.

2. Develop a Mantra

Having a go-to phrase can help push through tough moments. Something like:

- "Strong and steady."
- "One step, one pedal at a time."
- "I control the climb."

3. Visualize Success

Before race day, picture yourself smoothly climbing hills and staying strong. Visualization can boost confidence and help you stay calm during the race.

Fueling for Hills

Climbing hills burns more energy than flat terrain, so fueling properly is key.

1. Eat Smart Before the Race

- Consume carb-rich meals leading up to race day.
- Avoid heavy, greasy foods that could slow digestion.

2. Hydrate Well

- Hills make you sweat more, so electrolytes are essential.
- Sip small amounts during training and the race to avoid cramping.

3. Use Gels or Snacks Strategically

- Take an energy gel right before a long climb to keep your energy up.
- Small bites of banana, energy bars, or sports drinks work well too.

Final Thoughts

Hilly triathlon courses can be intimidating, but with the right training, they don’t have to be. Focus on building strength, improving endurance, and nailing your technique to make those climbs feel easier. More importantly, develop the mental grit to push through when things get tough.

With consistent training and the right mindset, you'll not only survive those hills—you'll conquer them. So, lace up your running shoes, hop on your bike, and start tackling those hills today. Your future race-day self will thank you!