CoachingAnswer

HOW TO TRAIN FOR A HILLY SPORTIVE?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Training for a hilly sportive requires building sustained climbing power at 75-85% of FTP, developing fatigue resistance over 3-5 hour durations, and practising descending and fuelling on the move. A 12-week programme with progressive long rides (building to 80% of event distance), weekly sweet spot or threshold intervals on gradients, and deliberate nutrition rehearsal prepares most riders for events with 1,500-3,000 metres of climbing. The critical error is focusing on flat speed — hills reward watts per kilogram, not aerodynamics.

KEY TAKEAWAYS

Sustained climbing power at 75-85% FTP is the primary fitness demand for hilly sportives.
Build long ride duration progressively to 80% of event distance in the final three weeks.
Practise fuelling on climbs — caloric intake drops when gradient increases, causing bonking.
Hills reward power-to-weight ratio, not flat-road speed.

WHO THIS IS FOR

IS THIS YOU?

The flat-roads rider entering a mountain event

Your training has been mostly flat and you have signed up for an event with serious climbing for the first time.

The sportive regular who struggles on hills

You finish hilly events but always blow up on the longer climbs and crawl home.

The time-crunched rider with 8-10 hours per week

You have limited training time and need to maximise climbing-specific fitness within that window.

THE ROADMAN VIEW

Hilly sportives are won and lost on pacing, not fitness. The riders who blow up on the third climb went too hard on the first. The riders who finish strong set a sustainable power from the start and held it — typically 70-80% of FTP on every climb, regardless of what the group around them was doing.

If you live somewhere flat, you are not excused. The turbo trainer with gradient simulation or repeated efforts at sweet spot replicate the sustained muscular loading of climbing. You do not need mountains to train for mountains — you need discipline to hold 80% FTP for 20-40 minutes while your legs burn.

The other factor nobody prepares for is fuelling on the move while climbing. Your breathing rate goes up, your stomach shuts down, and eating becomes difficult. Practise consuming gels and fluids on every long ride, particularly during harder efforts, so it is not new on event day.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Iñigo San MillanMitochondrial physiologist, UAE Team Emirates
Climbing performance in long events is primarily determined by fat oxidation capacity and lactate clearance at sub-threshold intensities. Riders who can sustain 75-85% of FTP for extended periods on climbs have superior mitochondrial density and fat oxidation rates — both trainable through zone 2 volume and sweet spot work.
Joe FrielEndurance coaching pioneer
The most common mistake in sportive preparation is peaking too early. The long ride should reach maximum duration 2-3 weeks before the event, then taper. Arriving at the start line with fatigue from a massive training week guarantees underperformance.

PRACTICAL APPLICATION

DO THIS WEEK

Build your long ride progressively over 12 weeks
Start at 60% of event distance and add 10-15% per week. Include a recovery week (reduced to 60%) every fourth week. Your longest ride should be 80% of event distance, completed 2-3 weeks before the event.
Include one climbing-specific session per week
On a real climb or turbo at 6-8% gradient simulation: 3-5 intervals of 8-15 minutes at 85-90% FTP, seated. Recover for 5 minutes between efforts. This builds the sustained muscular endurance required for repeated climbs.
Practise event-day nutrition on long rides
Aim for 60-90 g carbohydrate per hour from the first hour. Practise eating on climbs — take a gel at the base of a long ascent and sip fluids throughout. If you cannot stomach food at climbing intensity, back off the power by 5% until you can.
Taper correctly in the final 10 days
Reduce volume by 40-50% but maintain intensity with two short, sharp sessions. The last hard session should be 4-5 days before the event. The final 3 days are easy spinning only — 30-45 minutes at zone 1.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEGoing out too hard on the first climb.
FIXSet a power ceiling of 80% FTP for the first third of the event. You will feel under-paced early but pass fading riders in the final quarter.
MISTAKEOnly training on flat roads or the turbo at zero gradient.
FIXClimbing demands different muscle recruitment — seated, low-cadence, sustained effort. If you cannot ride hills, use gradient simulation on the turbo or do sweet spot intervals at 60-70 rpm.
MISTAKENeglecting descending practice.
FIXHilly sportives have long descents where time is gained or lost. Practise cornering, braking, and body position on local descents to build confidence and save energy.

FAQ

FREQUENTLY ASKED QUESTIONS

How fit do I need to be for a hilly sportive?

As a minimum, you should be able to ride 80% of the event distance at a comfortable pace and sustain 75% of FTP for 20 minutes on a climb. If you cannot do that 3 weeks before the event, consider a shorter route option.

Should I lose weight for a hilly event?

Losing 2-3 kg of fat improves power-to-weight ratio noticeably on steep gradients. However, crash dieting in the weeks before an event reduces glycogen stores and recovery capacity. Any weight loss should happen in the 8-12 weeks before, not the final fortnight.

What cadence should I climb at?

Most riders are most efficient at 70-80 rpm on sustained climbs. Higher cadences reduce muscular fatigue but cost more cardiovascularly. Experiment in training and find the cadence where you can hold power longest without leg failure or excessive breathing.

Should I stand on climbs?

Standing briefly (30-60 seconds) every 5-10 minutes shifts the load to different muscle groups and relieves saddle pressure. However, standing costs 5-10% more energy than seated climbing at the same power. Use it strategically, not as a default.

How much water should I carry on a hilly sportive?

Carry two 750 ml bottles and plan to refill at feed stations. Aim for 500-750 ml per hour depending on temperature. In hot conditions, pour water over your head on climbs rather than drinking all of it.

Is a compact chainset necessary for hilly sportives?

A compact (50/34) or semi-compact (52/36) chainset with a wide-range cassette (11-32 or 11-34) gives you the gearing range to spin up steep gradients without grinding. If your lowest gear demands more than 70 rpm at 75% FTP on the steepest climb, you need a lower gear.