Performance Tips: Climbing

First off, let's talk about the two types of muscle fibers we have: fast-twitch (Anaerobic) and slow-twitch (Aerobic). Fast-twitch is associated with strength, agility, and surges of power (ie, sprinting or pounding the pedals). Slow-twitch is associated with endurance. Aerobic activity is critical for maintaining the health of the heart and circulatory system. Heredity sets limits on the types of muscle fibers we can develop and on the extent to which they can respond to training.

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.

That having been said, on long, fairly steep climbs, it may provide an edge to alternate sitting and standing to employ different muscle groups. Just before you stand, shift to the next smaller cog, then shift back when you sit. These gear changes will help you maintain a steady pace during cadence changes.

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.

Gear Shifting

Do not down shift too soon as this will lose you valuable momentum. When this happens you end up having to work harder to regain your lost momentum and this puts your legs under unnecessary strain right from the outset.

Conversely, do not shift too late as this also will result in a waste of energy by pushing too large a gear.

The idea with gearing and shifting is to maintain a "comfortable cadence", shifting when you become uncomfortable and your rate of pedalling drops, but before you bog down and have to horse the gear.

Some top cyclists recommend a cadence of around 80 RPM and shifting up to a higher gear as you near the top. However others prefer climbing at a lower cadence, noting that the higher the cadence the more oxygen you will consume.

This was backed up by an article in "Medicine and Science in Sports and Exercise" that found that "maximum sustainable power to be greater at 60 RPM than at 100 RPM, and blood lactate responses to be greater at the higher RPMs".

Breathing

Of course, your breathing rate will naturally increase. Focus on establishing a breathing rhythm as this will help the increased demand for oxygen. You must fight against the fact that often when an increase in intensity is called for a person will more likely hold their breath. Work on maintaining a rhythm with your focus on breathing out to rid the body of CO2 and relax on the inspiration. You'll be pleased to know that if you relax, your body will create it's own breathing rhythm. Climbing when breathing in a relaxed state is, as Lance says, "a chainless ride".

Standing or Sitting

As we have already alluded to, you should sit as much as possilbe. Of course, you should also stand when possible. Let's explore what I've just said a little further.

A simple rule to start with is that if the hill is long, climb in the saddle. If the hill is short, stand up. Often it becomes a matter of preference as well as what you as an individual feel more efficient at.

A specific note here is that even if the hill is a long one, standing occasionally is recommended as this stretches your back, increases your momentum and shifts the strain from certain muscle groups allowing them to rest for a short while before continuing the climb in the saddle.

Climbing techniques in the saddle

Okay. Now you've decided to go against what I am telling you and go-for-it by standing on the climb. Good for you! Do what makes sense for you.

For the small framed cyclist, sliding back on your saddle helps you generate more force through the top of your pedal stroke, also throughout the down stroke and when pulling up on the pedal.

Your hands can be either on the top of your brake hoods, or the top of your handlebars but keep them relaxed and periodically change their position.

Your upper body should not be crunched up and your shoulders should be open to allow your lungs and diaphragm to open easily and therefore aid breathing. A relaxed upper body is beneficial as any muscle tension increases your oxygen and caloric demands.

You should try to position your hips more over the cranks -- this gives you more leverage. This means that you should not lean too far forward or place too much of your bodyweight on the handlebars.

Getting out of the saddle should be done on the down stroke. This minimizes the loss of momentum. You can usually shift to a larger gear before standing.

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