Nutrition for the Hills

The fastest way between point A and B under human power is not to push at a constant effort. Actually, you want to push just a little harder going uphill and ease off some when going downhill.  This is because you are going so slow uphill that the extra effort makes a huge difference in the percentage of speed.  In contrast, you're already going so fast downhill, that even increasing your effort a lot only creates a tiny increase in speed.  It's just not worth the effort, so save your calories for the uphills instead.

So now you have an energy expenditure plan.  It's not exactly smooth, is it?  This has you going a little bit in overdrive up hills, and taking it easy downhill, so let's tailor your fueling to it as well.  First, you do want an even drip of energy for your baseline.  In my case, I eat 1/4th of a Lara Bar every 15 minutes.  Then, you want to take a little extra quick-acting fuel before you climb the hill, so it's available for when you need it.  It depends on the individual, but let's guesstimate that would be about a teaspoon of honey for a few minutes of elevated, hill-climbing effort.  

You will burn through the extra carbs by the time you clear the top, but you won't be tired.  Then, you catch your breath as you roll downhill.  Piece of cake!

This not only works on the bike, but on the run as well.  Give it a try and let us know how it goes in the comments below.