If the course is hilly you need to train with that in mind. “The most important thing for hilly courses is to actually get out and train on the hills because it’s the best way to get used to the rhythm. Aim for a high cadence (about 90rpm) in an easier gear because it will use up less energy. Try to keep your upper body still and relaxed rather than fighting your way uphill. And if you only have a short climb nearby, you can do hill repeats or use bigger gears to simulate a harder gradient. Even if you are at home on a cold, miserable evening you can jump on an indoor turbo trainer and get a quality 30-40 minute session with some strong resistance and it will feel like a climb.”