To race faster over the hills, the trick is to slow down on the climbs then surrender to gravity on the backside. You are not mega slowing but simply taking it ONE gear down. Instead of fighting for your life going up, you save a bit of energy. Turn down the heat THEN use that downhill for the free speed (not recovery). This takes practice but will have you knocking time off hilly courses. The key is to practice the descents. Prepare the quads for the pounding. Hold good form, stay strong.