For many cyclists, hill climbs are a source of dread that no summit cake binge or freewheeling descent can quite outweigh. For others, a steady roll uphill can set a meditative rhythm that sends the mind on rewarding detours. Either way, hills are hard to avoid — so how to ride them better?

1. Yes, you do have to train

A slight following wind on the flat can fool riders into thinking they are in good shape. “But on a hill there’s no hiding,” says Andrew Feather, Britain’s king of uphill riding and the UK hill-racing circuit. Last year the wiry 41-year-old lawyer “beat” the Tour de France champion Tadej Pogacar in his own charity climb (Pogacar gives participants a head start but couldn’t catch Feather before the line).

Not everyone will manage the 13 hours a week Feather does around his family home in Bath, but some sort of training plan is key to enjoying any climb longer than a few minutes. What that looks like depends on your starting condition and goals, he says. “But I would focus on building up your stamina for any long Alpine climbs,” he says.

For the best chance of floating up Alpe d’Huez — or just getting to the top of your local big hill without feeling as if you’re going to collapse — mix longer, steady efforts with regular, half-hour interval sessions: sets of short, intense sprints interspersed with easy pedalling breaks (this is easier on a static bike at home or in the gym).

2. Pace, don’t race

The tortoise and hare fable comes into its own on inclined asphalt. “You’ll be surprised how much time you gain over other riders if you can manage your effort and really go hard in that last few hundred metres,” Feather says. As I know from punishing climbs including Mont Ventoux, the Provençal peak, and the Fedaia Pass in the Italian Dolomites, there are few more demoralising feelings than starting strong and then finishing at crawling pace.

3. Watch the weight

Yours and the bike’s. It stands to reason that the more flesh or machine you are pushing up a hill, the harder it will be. Feather’s competition bike weighs less than 6kg. But the lightest bikes will cost you upwards of £5,000. So while you don’t need to be as light as Feather (63kg, or 9st 12lb, when he’s racing fit), it’s cheaper — and probably healthier — to lose a kilo or two from your own frame than that of your bike’s.

4. Nail your gradient ingredients

It’s vital to fuel properly for longer climbs to avoid the misery of “bonking” (the cycling term for suddenly running out of energy). Feather works with Tim Podlogar, an exercise physiologist and nutrition expert at the University of Exeter. He says fuelling should start the day before, with carbs — 10-12g per kilo of body weight. “Eat plenty of rice, pasta and gummy bears and drink sugary drinks,” he says. But avoid pizza, cheese and cake — fat is bad for digestion when exercising.

During the toughest rides he recommends up to 90g of carbs per hour from a mix of energy bars, gels and drinks, avoiding anything you haven’t tried before. That’s more than you think — most energy bars contain less than half that amount. And if it’s hot, drink all the additional water you can.

5. Stand and deliver

Feather almost always rides out of the saddle, standing as he rocks rhythmically on his pedals. It’s a reliable way to add power, which can be the difference between stopping or not, but studies show that staying seated and spinning the legs faster is typically more efficient (unless steeper gradients force you to your feet) and aerodynamic, if you’re quick enough to make the difference. Prioritise comfort on long climbs, changing position as you go.