Hills/Climbing
Tips
By: Dick Raford, MD from cyclingforums
STAY
SEATED AS MUCH AS POSSIBLE
Although you develop more power while standing
(taking advantage of your upper body weight), you
also use 10 to 12% more energy as you work your arm
and back muscles. So climbing while seated is more
efficient. On short climbs, the length of a football
field or less, it makes little difference. But on
longer climbs, stay in the saddle and spin at 80 -
85 RPM. This is particularly so if you are heavier
as standing puts just that much more weight on your
leg muscles, while sitting uses the seat to help
take the extra upper body weight off your legs.
Staying in the saddle will:
burn less energy - heart rate is approximately 8%
lower for any set speed
use your bigger gluteal (butt) and hip muscles to
your advantage
So whenever possible, stay seated on that hill.
SIT
BACK ON THE SADDLE
When you slide back on your seat, you gain a
leverage advantage on the pedals. The only time you
would want to slide forward is for a short sprint on
a small rise.
UPPER
BODY STILL AND CHEST OPEN
Keep your upper body quiet - the bike should rock
under you (try pulling up on the handlebar opposite
of the leg on a down stroke). Too much movement
wastes energy. And your shoulders should be back and
"open". If not, you are constricting your
chest and cannot breathe efficiently.
WHEN
YOU MUST STAND
If you must stand, remember to power into BOTH the
down and up strokes - 12 to 5 o'clock on the down
stroke and 7 to 10 o'clock on the upstroke. This
will help to maintain a smooth stroke and your
momentum. Don't lean too far forward. If the nose of
your saddle is brushing the back of your thighs, you
are just right. Farther forward and you will lose
power. Let the bike move fluidly under you. Don’t
force it. And remember to shift up a gear or two
just before you stand to take advantage of the extra
power you gain from standing (but which you can’t
maintain for any length of time).
FIND
YOUR SPEED AND RHYTHM
Climbing should always be done in your comfort zone.
Ride at your own pace - Know your limits and listen
to your body. If you become anaerobic, you won't
recover, so let faster riders go. It's a common
mistake: Trying to keep up with better climbers on
the lower slopes, then reaching your limits and
losing big hunks of time. Take it a bit easier and
you have a much better chance of catching them
later. You don’t want to over exert and go
anaerobic.
Gear down before the hill. The goal is to avoid
producing large quantities of lactic acid and then
pedaling through the pain. You want a sustainable
rhythm. Try to keep your cadence above 70 -- any
slower puts excess stress on your knees. The optimum
spin rates for efficient pedaling are somewhere
between 70 and 80. One rider reported that he
actually went faster as he increased his cadence in
a lower gear. For example, he would maintain 6.5 mph
at 50 rpm in one gear and then, as he geared down,
he found he maintained 8 mph at 70 rpm without a
perceived increase in effort.
Try
to find the cadence that would let you "climb
all day". You are pushing too hard if you:
- Can't keep a smooth pedal stroke
- Are panting or breathing irregularly
Ride
your own pace. The energy you save may help you
catch someone who started too fast near the summit.
BREATHING
If you start to breathe irregularly, take a deep
breath and hold it for a few pedal strokes. Try
synchronizing your breathing with your pedal stroke
- start by taking a breath every time one foot (your
right one for example) reaches the bottom of a
stroke. Then try 1 1/2, and finally every two
strokes. You will actually deliver more oxygen to
your system with a controlled rate than an irregular
panting or gasping one.
HAND
POSITION
Comfort overrides these comments, but for seated
climbing, most riders prefer to keep their hands on
top of the bars, perhaps 2 or 3 inches from the
center stem. And remember to drop your elbows and
relax your upper body.
For out of the saddle climbing or aggressive climbs
(where you are accelerating or attacking on the
saddle) put your thumbs on the hoods and rest one or
two fingers on the levers or wrapped around
underneath. And when you get to that descent, most
riders will go to the drops (keeping your wrists
straight) for the aerodynamic advantages although
others prefer the hoods for the feeling of control.
But not the top of the bars as your hands will be
too far from the brakes.
OFF
SEASON WEIGHT TRAINING
Cycling-specific weight exercises in the off-season
are a great way to improve your climbing power. Two
or three sets of 15-25 reps, twice a week is a good
general program. The emphasis should be on the legs
and back (step-ups, lunges, squats or leg presses.
Focus on higher reps and medium weight to develop
muscular endurance and minimize the risk of injury -
and adding sets of "standing jumps"
(standing in place and jumping as high as one can
for 20 or more times) after your weight workout will
give you the explosiveness to catch your buddy off
guard in the spring. And don’t forget to stretch
to maintain flexibility.
DO
SOME HILLS
After you've developed a good strength base in the
weight room, the absolutely best way to improve
climbing is to get back on the bike in the Spring
and work on climbing. Find some rolling hills and
use them like intervals with short bursts of
climbing followed by spinning on the flats. Start
with hills that take about 15 seconds to climb at a
cadence of 90 rpm. Once you have your season base,
you might add climbs of 10-15 minutes in a bigger
gear that you can maintain easily at 70 rpm - but
not if you have a history of knee problems.
WATCH
THAT WEIGHT
We all know that lighter riders climb faster that
heavy ones. So remember to watch the weight - both
your own and the weight you are carrying on the
bike. It costs a lot to reduce the weight of your
bike by a pound, but that extra water bottle or
weight in your fanny pack could easily add up to a
pound and really add up on a ride over hilly
terrain.
GROUP
RIDING TECHNIQUES
One trick for weaker climbers in a group is to move
near the front of the group near the start of the
climb and allow others to pass as the climb
continues. In that way, you will be near the back at
the top but won't get dropped and have to fight back
to close with the group.
Save a little for a short sprint over the top of the
hill -- shift up and stand to accelerate and make up
some distance.
EAT AND DRINK
For those long climbs (the Cascades or the
Rockies) don't forget the basics for nutrition and
hydration. A long climb inexorably drains your body
of glycogen and liquid. Take two big gulps of water
or a sports drink every 15 minutes. And eat (or
drink) the equivalent of a sports bar (250 calories)
every hour.
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