Originally Posted by
patentcad
Work on seated climbing as much as you can. Greg Lemond used to say that the instant he stood up on the pedals, his HR went up 10 bpm. That's about right. Do rides where you 'stick it' (stay in the saddle) up every climb, even ones with gradients you would normally stand on. Builds strength in the muscle groups that help you climb seated. The lighter I get and the stronger I get, the longer I can stay seated on climbs. That doesn't mean I don't stand, but seated climbing is a key cycling skill/strength to work on in my view, regardless of whether you're a climber or not. Doesn't matter. It will help your cycling regardless.
^ Good grief common sense from the pope of BF.
There is also a relationship between weight and how much your heart rate will increase, which is mentioned in Friel's article. The increase in heart rate when you stand increases in relation to weight so if you're a lightweight you have a relatively smaller penalty over heavier riders in terms of increased exertion. Of course stronger riders can stay seated and turn higher gears, though that may produce a more steady tempo uphill than a lightweight who can attack and recover more quickly.
On the money though. Climb seated with a very light grip on the bars for strength training. You should feel your inner thigh grip the saddle and you'll feel further back than normal, but it works.