On ¼-mile hills
Approach: Carry your momentum into the hill as far as you can while staying in aero. As you slow down, downshift, then ride the rest of the hill at the tempo you’d like to maintain for the whole bike segment.
Downside: Always look past the crest of the hill. If it’s flat, upshift as needed to maintain your tempo. If it’s downhill, upshift and stand for five seconds to get your momentum fired up again.