[Always wear a helmet!] |
Lots of cyclists stand on the pedals during hill climbs. Just look at legends like Richard Virenque, infamous wearer of the polka dot jersey. But what do the boffins say? A recent study in the Canadian Journal of Applied Physiology investigated the effects of cycling body position on physiological responses during those uphill efforts…
And the results showed that energy expenditure and heart rate were significantly higher for standing compared with seated cycling on a 4% uphill gradient. But, as the gradient became steeper this difference disappeared and there was no difference seen between standing and staying in the saddle. This is probably because there is more upper body movement with extra pushing and pulling on the handlebars on the steep climbs.
However, although the physiological changes were the same for both standing and seated climbing on the steep stuff, the cycling guinea pigs reported less thigh discomfort when climbing standing up on the 10% incline.
So…What Does This All Mean?
On moderate or low inclines it's most efficient to stay in the saddle.
When things get steep, standing or staying in the saddle are equally efficient. For most people standing feels better but if it's a long, steep climb you'll probably want to alternate standing with staying in the saddle so you don't blow your legs too early into it!
If you're new to cycling you'll need to build up some strength in your legs before standing out of the saddle will start to feel comfortable.
More Tips
Keep good cadence
Use your gears. Your cadence will naturally drop as you're climbing, but try to keep it between 60-90 rpm. It takes practice but it's worth it on the efficiency stakes!
Pace yourself
Stay in a comfortable gear at the bottom of the climb and try to maintain the same pace all the way up or, if you're feeling really strong, accelerate as you get towards the top of the hill.
[Always wear a helmet!] |
Technical stuff
If you're a MTBer, as the going gets steep it often gets a bit tricky! Try to focus on what you're going to need to do next. Scan the trail ahead and keep your cadence smooth to help ride over the rough stuff. Be ready to shift your body weight; sitting further forward on the saddle (sitting on the nose of the saddle) will help move your centre of gravity over the front wheel (to stop it lifting) while still keeping enough weight over the back wheel (to stop the rear wheel losing traction).
Do more hills
As with most things, practice really pays off. Try to work a couple of corking hills in your training routes. If you're in a flat part of the country, you'll be able to use windy conditions to gain leg strength… while cycling into a headwind is demoralising it's been used by many a pro-cyclist to improve leg strength.
DISCLAIMER: Advice and information is provided via SheCycles.com Clinic on a free of charge basis as a supportive service to women in sport. It should not replace the use of your General Practitioner for medical problems.
Copyright 2006
Dr K Hurst
pluto
