N.B. The following is intended as guidance only and should be treated as such. Any actions you take are entirely at your own risk.
Introduction
Everyone seems to have their own style of climbing which may differ depending on the gradient and length of the climb. What this article attempts to do is point out areas of climbing technique which may make you a better or more efficient riding uphill. Things you read here maybe adjustments to your style of riding which may result in you climbing better but not necessarily be any fitter!
Stay in the Saddle
This is probably the single biggest change you can make to your riding style which ultimately will make you a more efficient climber. Its so common to see riders getting out of the saddle on the smallest of climbs, even on the flat. Whether you ride a Grand Tour or a 50 mile Road Race, it still comes down to economics. The fitter rider at the end of a race will usually shine through, so if you can conserve energy surely this will benefit you right? Even if you are not racing, you will be able to ride farther.
Staying in the saddle when you climb is more efficient. FACT. Why? Because getting out of the saddle uses more muscles, demands higher oxygen consumption thus your heart rate goes up, ultimately using more energy. To see this in practice, get out of your saddle on your turbo trainer and maintain the same speed. Watch your heart rate go up! There are other benefits too. Imagine your're racing, you're in a break going up hill in the closing stages and your breakaway companions are thrashing away out of the saddle and you're sat down, efficiently climbing, hiding the pain. You automatically have a psychological advantage over your opponents. You will be perceived to be stronger than you perhaps are and less likely to be attacked.
Breathe In, Breathe Out
Many riders tend to take shorter, shallower breaths as more effort is needed. Concentrate on breathing in and out deeply. This will reduce your heart rate by a few beats. Again, to see this work, try it on your turbo trainer. Up the effort and then take in some deep breaths and watch your heart rate reduce by a few beats. Your heart doesnt have to do as much work to get oxygen to your muscles thus it goes down. Work on this when out training and build it into your climbing style.
Tops or Drops?
Marco Pantani is famous for his explosive climbing style, out of the saddle on the drops but trying to emulate this is hard and arguably inefficient for most riders. Ride with your hands on the tops of the handlebars, either side of the stem. As you start to breathe deeply from the climbing effort, slide your hands out to the bends nearer your brake hoods. This opens your chest cavity to expand the diaphragm and ease breathing. Also, this position allows the angle of your hips to make greater use of the muscles of the lower back, buttocks, hamstrings, calves and triceps. Climbing on the drops restricts the chest cavity. Try it, it is hard and you will see why few riders climb like that.
Big Gear, Little Gear
This area of climbing style is probably the most contentious. Lance Armstrong has championed high cadence climbing in recent years, to great effect versus the lower cadence power climbing of someone like Jan Ullrich. But does this mean Ullrich is a bad climber? Probably not but there are pro's and con's for both styles. Low cadence allows for quick changes in speed in a race situation but is this necessary in, say, a time trial? And because pedalling is something people only have, typically, one style of, its unlikely a rider will ever change their pedalling styles for different terrain and situations. So, the advice here is find what works best for you. Try higher and lower gears on climbs and find out what works. Perhaps even be scientific about it. Ride a climb at a designated heart rate in higher and lower gears and see which gets you to the top the fastest.
Take it Away
Every rider will climb the same hills differently but take into account what we've talked about so far. Stay in the saddle, ride on the tops and make sure you breathe in and out deeply. Do that and you'll be the best climber you can be!
|