Land gently on the way down. When you can handle hills well in training, they will seldom be a problem in races. Tuck in behind someone, get pulled up the hill, then find that other gear you ve been practicing as you accelerate over the top. Hills will improve your racing speed by building strength in the quads, hamstrings, buttocks, calves and back. Hills increase your anaerobic efficiency.
Bigger quads result in fewer knee injuries.
Enjoy the hill. Always enjoy the hill. Just remember to exaggerate the knee lift and the arm swing, while pushing off with the toes and calf muscles. A mixture of both hill types is probably best. Hill reps on the treadmill.