There are certainly more than a few obstacles in the way of a nice, healthy ride for the leisure cyclist. Traffic, time constraints, the capabilities of both bike and rider all add up to some amount of stress.

In addition, many beginning-level riders develop a fear of hills — or even a moderate, uphill slope that takes a little added effort. More than once, I’ve see people just turn around rather than put any calories into it whatsoever.

Hills (and even mild upslopes) usually come with the advantage of a downhill section afterward — which means whatever effort you just used, you’ll be rewarded with a nice section to coast along and recover.

I have to admit, there was a time when I was not a big fan of hills myself. But once I started to train for competitive cycling, I took another look up, and saw something more that just elevation — I saw opportunity.

Sure, hills are tough, some more than others. The heart rate rises, the legs get weary, and your butt might even start to ache a bit. But a little preparation — both mentally and physically, can broaden your cycling horizons and trim off some pounds as well.

Disclaimer: Only take on hills if your doctor determines moderate level of cycling will aid your long-term health. Heart rates can climb significantly on even a two-minute duration, moderate-elevation hill.

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When I see many novice cyclists come to an upslope, they quickly stand up, and just try to pound out a slow, grueling effort to get them to the top.

The easier way is to shift to an easier gear (providing you have more than one gear on your bike) and let a quicker cadence take the majority of the load off your legs.

Once you get near the top, if you have any more energy, go ahead and shift to a harder gear, get out of the saddle and power your way to the top. This not only is a confidence booster, it allows you to gain speed that you can maintain as the road levels out or declines.

It’s always better to start out a little easier, and build to a nice strong finish on a hill. If you start too strong, trying to tackle the hill with everything you have, you’ll probably end up used up, about halfway up the hill.

Nothing is worse than quitting and turning back down a hill. Always aim to complete the climb, even if that is all the farther you were planning on going before turning around. You want that confidence going forward that “I tackled this hill once (or one like it) and I know I can do it again.”

Standing up and pedaling does have its place. Although a much less efficient position than sitting and spinning a nice, quick cadence, standing periodically will keep the circulation in your legs and can give you a boost of speed that you can use when you sit back down and continue spinning.

Also, make sure you keep your weight back when standing — you want your weight over the pedals and above the rear wheel for traction. Leaning too far forward (especially on gravel roads) could lead to spinning out and result in you laying on the road.

Another useful tip I picked up from one of my cycling buddies was to think about lifting my legs on each pedal stroke. Your body (and gravity) will ensure that your legs will handle the downstroke on their own, but pulling your legs upward will help keep your mind occupied, stimulate your legs and bring the top of the hill to you quicker.

Attitude factors into most exercise, and tackling hills on a bicycle is no exception. Like most everything in life, if you have the desire to do whatever it is you’re doing at that moment, the results (as well as your health) will be all the better for it.

Because in reality, the ability to take on and conquer long, tall hills takes a positive mental attitude. Remember: You’re going to make it up that hill because you resolve to make it up that hill.

Negative thoughts — “Man, this is a long hill,” “This is just too hard — think I’ll turn around and head for the couch,” or “I think I’d rather be doing anything than be on this hill right now” do you no good in the moment. Instead, focusing on a positive, such as “OK, good — my heart rate is up, and I’m still moving forward,” or “I know the view will be worth it when I get to the top” will make the experience more worthwhile.

Many of the hills in the North Idaho area are cycling friendly, meaning you have a nice, long downhill section to help you “get a run” at the upcoming slope. Make sure you get into a nice, easy gear as you start to lose speed and, before you know it, you’ll be the majority of the way to the top.

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Almost always, I can’t wait for my next bike ride. The mind-settling movement of my legs churning out the miles ensures I come home with a better state of mind than I left with. Often times, I’ll attack some hills and later I’ll barely remember them as part of the ride, since I’m too busy thinking about where I’m heading next or what not. Do enough of them and you will definitely get faster just by the process of repetition.

One more thing to focus on is breathing. Trying to stay relaxed and within yourself is the best habit to form. Controlling your breathing in any semi-strenuous activity is key to success.

To go along with the positive attitude, many people swear that looking at anything but the top of the hill while climbing makes it easier to get to the top. It must be the boy-look-at-how-far-I’ve-got-left-to-climb conundrum. They say look just a few feet ahead or off to the side, to avoid that negative thought from entering your mind.

Remember — not all hills are created equal. A slope of 6 or 7 percent a few hundred feet long is sufficient to spike the heart rate of most beginners. Tilt it up to 8 or 9 percent, and you’d better have some good technique and desire. The 10 to 12 percent hills are best left to the advanced cyclists, and even they get a great workout on the long ascents.

Riding with a group makes hills less intimidating, as everyone can join — sort of a misery-loves-company thing. But that being said, group rides offer a social aspect that allows you to concentrate less on the way you’re feeling and more on the actual experience you are all having.

After you’ve traversed a few hills, they will get easier to get over, and soon, you too may be looking forward to the road pointing to the sky.

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Jerry Hitchcock can be reached at 664-8176, Ext. 2017, via email at jhitchcock@cdapress.com, or follow him on Twitter at HitchTheWriter.