7 Strategies to Conquer Climbs Without Training on Hills

So, you’re training for a hilly event like the Tour of Flanders, but your surroundings are about as flat as a pancake.

Welcome to the club. It’s like preparing for a fist fight in a bar when you live in a yoga studio. But don’t worry. You don’t need to live in the Alps to crush those climbs—just some creativity, determination, and maybe a bit of suffering.

I’ll be real with you. You’ll probably have to pull out some tricks, because, despite what people say, the watts don’t change just because the ground does.

We all know hills are the evil twins of flats, but what if I told you that you can prepare for the steepest climbs without even leaving flat terrain?

Let’s break it down. Here are seven strategies to crush those hills while sticking to your flat rides.

Strategy 1: Dial in Your Endurance with Zone 2 Rides

Training on flat roads means you’re stuck grinding away at long, steady efforts. Sounds boring, right? Well, not so fast. You can still get the endurance you need by focusing on Zone 2 rides.

These are long, steady-state rides at a moderate intensity—basically a pace that you can sustain for hours without crashing. Build up your aerobic base this way, and those 180km events with 2000 meters of elevation won’t seem as monstrous.

The Deal: You’ll be racking up kilometers, but you’ll get your stamina sorted. A strong aerobic base will keep you from cramping up and will help you maintain a steady pace across those long climbs.

Strategy 2: Simulate Hill Efforts with Low-Cadence Work

Let’s face it—when the gradient goes vertical, you’re not spinning away at a comfortable cadence like you would on the flats. You’re grinding. So, get used to it. Low-cadence efforts are your best friend when you’re stuck on flat terrain. Get on your trainer or find a flat stretch of road, drop your cadence, and push against a heavy gear.

This will mimic the power demands of climbing, forcing your muscles to adapt to the increased load without needing to find a mountain.

Aim for 200-stroke intervals* at a low cadence, say around 60-70 rpm, and keep the power high. You’ll notice the difference.

*This refers to a type of interval training where you pedal for 200 full pedal strokes at a specific effort level.

Pick a gear that’s challenging enough to make your legs work hard, but not so hard that you can’t sustain it for 200 strokes. If you’re doing this on a flat road, make sure you’re not coasting—keep constant pressure on the pedals.

As you ride, count every full pedal stroke (right leg + left leg = 1 stroke). You’ll aim to hit 200 full strokes, which usually takes about 1-2 minutes, depending on your cadence. The key is to push yourself to keep the effort high; this isn’t about speed—it’s about power and endurance.

After you finish your 200-stroke interval, take a recovery break of 2-3 minutes, allowing your legs to reset.

Then, repeat the process several times, gradually increasing the intensity or number of intervals as you get stronger.

These intervals are incredibly effective at building the kind of strength and muscular endurance you’ll need to power through long, grueling climbs.

By focusing on these low-cadence, high-resistance efforts, you’ll mimic the muscle load and fatigue you’d experience while tackling steep terrain, all without ever having to find a hill.

Strategy 3: Use Indoor Trainers to Your Advantage

You may be living in flatland, but that doesn’t mean you can’t simulate a climb. Indoor trainers—especially the ones with incline capabilities like the Wahoo Kickr Climb—can replicate steep climbs, even if you’re stationary. Trust me, you’ll feel every inch of those virtual hills, and it will help prepare your body for the strain of actual climbs.

While not ideal, using an indoor trainer lets you fine-tune the climb-specific power and cadence demands, without the logistical nightmare of finding hills in the middle of nowhere.

Strategy 4: Headwinds and Resistance

If the flatlands are your home, then let the wind be your mountain. On windy days, ride into a headwind or use the resistance settings on your trainer to simulate steep gradients. The harder the wind blows, the tougher the workout.

When you’re facing resistance, it’s like the wind is your artificial hill—especially when it’s gusting over 20mph.

If the wind’s too kind, try putting a big gear on and pushing against it for sustained efforts. You can also adjust resistance on your trainer to create that same experience. You may not be climbing, but you’ll feel like you are.

Strategy 5: Short, Explosive Intervals

Yes, climbing is about endurance, but let’s not forget that short, sharp efforts are often required to power through steep sections. So, even if you’re on the flat, focus on VO2 max efforts.

Find a stretch of road that allows you to give it everything for about 5-10 minutes (preferably in a big gear). These explosive efforts will simulate the intense bursts needed to get you over steep hills without slowing down.

Strategy 6: Build Mental Toughness

Hills aren’t just about physical strength—they’re a mind game. If you’ve never seen a steep incline in real life, it’s easy to assume you’ll just power through it like a superhero.

But when that 15% gradient hits, and your legs start to burn like they’re on fire, it’s a whole different battle.

You have to prepare your brain. Practice riding under high stress, focusing on deep breaths and pacing yourself through each hard effort.

Stay mentally tough and ignore the cramping or the dread you feel when you see the gradient on your Garmin. This battle is won in the head as much as in the legs.

Strategy 7: Off-the-Bike Training (Strength Work)

Weight training can be a game changer when preparing for hilly events. Low-cadence climbing demands raw power, and while cycling does wonders for your legs, adding some strength training can push you further. Squats, lunges, and deadlifts all help build leg strength and muscular endurance for climbing.

Even resistance-based training with bands or free weights will make you more explosive when you’re grinding up those hills. Add 2-3 sessions per week and your legs will thank you when you face that 20% incline.


Table 1: Types of Training for Climbing Without Hills

Training TypePurposeSuggested Frequency
Zone 2 Endurance RidesBuild aerobic base2-3x per week
Low-Cadence IntervalsMimic power demands of climbing1-2x per week
Indoor Trainer Hills (Kickr)Simulate climbs while staying flat1-2x per week
Headwind or Resistance RidesSimulate the “climb” effort1x per week
VO2 Max IntervalsBuild explosive power1x per week
Strength TrainingIncrease leg strength2-3x per week
Mental Toughness TrainingTrain your mind for tough climbsDaily

Table 2: Key Focus Areas for Flat-to-Hill Transition

AreaFlatland SolutionWhy It Works
EnduranceZone 2 long ridesBuilds aerobic base
Power GenerationLow-cadence interval workPrepares muscles for climbs
Mental ToughnessFocused, high-stress ridesBuilds resilience
Climbing Technique (Power + Gear)Simulated low cadence on trainerImproves technique & strength
StrengthWeight training (squats, deadlifts)Builds muscle for climbs

Surprised Yet?

Here’s the thing: training for hills when you don’t have them is a lot like trying to build muscle without weights.

Sure, it’s more complicated and requires some creativity, but it’s totally doable. Your body won’t care whether it’s on a steep incline or a flat stretch—watts are watts.

By focusing on endurance, power, and mental grit, you can simulate hill training and get that Tour of Flanders (or whatever hellish climb you’re facing) under control.

Now, go ahead—crank out some big gears, focus on those low-cadence intervals, and when you hit that first climb, I bet you’ll be smiling through the pain. Maybe even laughing. And if not, at least you’ll have some strong quads to show for it.


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