Lean forward. With your weight forward on the seat, angle your torso over the handlebars to attack the hill. Keep your elbows dropped down and your head low, but look toward the top of the hill. “All these elements help your traction going up steep ascents,” says Dunlap.
Descending
Look to the exit. “It’s an instinct to stare at what you don’t want to hit,” says Dunlap, “but that guarantees you’ll hit it.” Instead, focus on the “exit,” the point at which you end the descent and it levels off. Avoid staring at rocks, roots and ruts.
Don’t sit on your seat. On a descent stand on your pedals and hover a few inches above or behind your saddle, with your legs bearing your weight. The steeper the hill, the farther back you’ll want to move your hips. For the most extreme descent your hips should be so far behind the saddle that you’re nearly on the rear tire, while your arms are stretched out to grip the brakes.
Keep your pedals up and even. On a straight descent, if one pedal is extended all the way down it could hit a rock or a root and pitch you forward off the bike. Keep the pedals at even levels so they clear the ground.
Practice the downhill position. Find a gentle slope where you can practice the descent position without being afraid of falling. “If you practice enough, you’ll be able to go over a three-foot drop-off and not go over your bars,” says Dunlap.
Written by Karen Kefauver for the March/April issue of Her Sports + Fitness
