Channings tip of the week (Hills and climbing)

Tip of the week

Climbing
Climbing is a power-to-weight activity. If hills intimidate you, or are your weak link, take it easy. Go 5-10% easier than you think you can as you get into the climb. Conserve. You can always pick it up later. 

Out of saddle climb

STAY SEATED

Although you develop more power while standing (you are taking advantage of all your upper body weight pushing down on the pedals), you also use 10 to 12% more energy as your pelvis isn't in contact with the saddle which means more work for your core and back muscles as you pull up on the unweighted pedal. The end effect is more energy used (less efficient) to climb standing versus to climb seated.

On short climbs, the length of a rugby field or less, it makes little difference. But on longer climbs, stay in the saddle and spin at 85-95 RPM. Staying in the saddle will:

• burn less energy - heart rate is approximately 8% lower for any set wattage
• use your bigger gluteal (butt) and hip muscles to your advantage

On long, fairly steep climbs, it may provide a break to alternate sitting and standing to employ different muscle groups. Just before you stand, shift down 2 gears, then shift back when you sit. These gear changes will help you maintain a steady pace and cadence

And if you are going to stand, let the bike rock side to side under you - an arc of maybe 15cm side to side. And don't lean too far forward. Stay back so that your weight is directly over the crank (obviously pending on the degree of the climb).

• BODY POSITION - Being bent over in the drops is the most efficient position on level ground, but hills are different as there is much less aerodynamic resistance. You actually get the most power sitting up as high as you can and back in the saddle.
• HAND POSITION  - For out of the saddle climbing and aggressive climbs (where you are accelerating or attacking on the saddle) hold “death grip” (wrapping your whole hand around the grips away from break levers) so as to prevent any loss of acceleration by accidentally touching the lever too hard (thus pulling your breaks)

Seated climb

Staying seated = Staying strong