Climbing hill standing up: style or technique?
#26
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If you are not relatively thin, being out of the saddle is quite inefficient.
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Sitting is more efficient than standing. Standing adds 5-10 heart beats versus seated climbing.
Larger riders tend to be more effective sitting versus standing.
Modern riders tend to climb using lower cadences and larger gears than other eras. During training when coming back from cancer and after losing weight while retaining strength, Lance adopted the more traditional high cadence style that relies on the aerobic energy system. He seems to alternate between sitting and standing but mostly sitting while drafting and standing when attacking.
Comparing Lance to Jan Ulrich in their battles I don't recall ever seeing JU stand, even on the steepest of slopes. He just dieseled his way up. I have not seen much footage of JU the year he won the TDF so I cannot comment on his climbing style earlier in his career.
To answer your question, it depends on your power to weight, strength of your aerobic system, and preferred pedaling cadence.
If you want to use the least amount of energy to accomplish a climb I believe sitting is the best choice for everybody.
Larger riders tend to be more effective sitting versus standing.
Modern riders tend to climb using lower cadences and larger gears than other eras. During training when coming back from cancer and after losing weight while retaining strength, Lance adopted the more traditional high cadence style that relies on the aerobic energy system. He seems to alternate between sitting and standing but mostly sitting while drafting and standing when attacking.
Comparing Lance to Jan Ulrich in their battles I don't recall ever seeing JU stand, even on the steepest of slopes. He just dieseled his way up. I have not seen much footage of JU the year he won the TDF so I cannot comment on his climbing style earlier in his career.
To answer your question, it depends on your power to weight, strength of your aerobic system, and preferred pedaling cadence.
If you want to use the least amount of energy to accomplish a climb I believe sitting is the best choice for everybody.
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Standing can be great, though it is less efficient than sit-and-spin. I stand most of the time myself just because I like going quick/feeling like I'm doing something and I tend to ride my geared bikes somewhat more like a fixed gear bike with a bailout.
Basically, when I started standing for climbs the benefit was obvious: you spend a lot more effort to go the same distance, but you use a different muscle set. If you're legs are conditioned, this isn't a huge issue, but if you're feeling tired or you're a bit out of shape, the switch from a legs-only muscle movement to more of a full body movement (involving your torso and arms quite heavily) can feel comparatively easier because you're legs are actually doing less work. You are still doing more work overall, and for me I tire much quicker standing, but it can feel easier in short bursts because of the shift in muscle groups that lets you take some of the pressure off your normal leg muscles.
Basically, when I started standing for climbs the benefit was obvious: you spend a lot more effort to go the same distance, but you use a different muscle set. If you're legs are conditioned, this isn't a huge issue, but if you're feeling tired or you're a bit out of shape, the switch from a legs-only muscle movement to more of a full body movement (involving your torso and arms quite heavily) can feel comparatively easier because you're legs are actually doing less work. You are still doing more work overall, and for me I tire much quicker standing, but it can feel easier in short bursts because of the shift in muscle groups that lets you take some of the pressure off your normal leg muscles.
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I have pretty strong legs, but I suck at standing and climbing. Maybe it is a weight thing - I am around 180lb or so - and everybody does say that it is easier for heavier people to sit. But I suspect poor technique is a bigger problem here.
Anyone know some good drills for building good standing/climbing techniques?
Anyone know some good drills for building good standing/climbing techniques?
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How come almost everytime you post its always a smart ass comment? Like above and whats considered a hill. Just anwser the guys question. You look like a very accomplished rider how about helping out the less experienced riders like myself and others instead of being such a prick!
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How come almost everytime you post its always a smart ass comment? Like above and whats considered a hill. Just anwser the guys question. You look like a very accomplished rider how about helping out the less experienced riders like myself and others instead of being such a prick!
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Here I am standing by the way. This was a pretty big "hill"
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I'm a big guy but have tons of power. Small steep hills, 200-500 yards up to 20% grade are climbed standing for me. I just use appropriate gearing to keep legs pumping. Long steady climbs are a mixture with about 75% seated and 25% standing. Like I said I'm a big guy but I can actually use it to my advantage as I take a lot of riders off guard when climbing. I did however last week do a ride with a contiual elevation gain for like 20k anywhere from 1% grade up to 8%. It was the first time I really felt my wieght holding me back and opened my eyes to the fact I need to loose a few. It really is choice I like to stand to close gaps fast then sit to pull away.
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How come almost everytime you post its always a smart ass comment? Like above and whats considered a hill. Just anwser the guys question. You look like a very accomplished rider how about helping out the less experienced riders like myself and others instead of being such a prick!
#39
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I like to keep my momentum and am limited by my gears (1x9 setup) so I tend to hammer down the descent, spin, carry that speed up the first half, out of saddle for the second bit and on and on and on for those, keeping a somewhat consistent speed. They are so short that my goal is to stay on the same gear that I mashed down on (my biggest is only 42x12) and staying above 20mph. When I am tired enough that it eventually gets to 42x17, it's my cue to turn back.
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You clearly use more energy standing than you do sitting (more muscles recruited). There is nothing wrong with standing to stretch your legs and for a change of pace but it is significantly less efficient than remaining in the saddle. This is pretty easy to demonstrate with a powermeter and a heartrate monitor.
As a general rule, it is a mistake to stand on every hill if you are an endurance athlete and are trying to conserve energy and ride as long and fast as possible.
As a general rule, it is a mistake to stand on every hill if you are an endurance athlete and are trying to conserve energy and ride as long and fast as possible.
- But for the majority of us who aren't racing, that doesn't really matter. It's nice to use a combination of both on a long climb, for me any way. For short hills I'll just sprint to the top standing. For long climbs, I'll stay in the saddle the majority of the time, and will eventually stand sometimes to get a bit of relief from just sitting so long.
I definitely can feel my heart rate go up when standing for longer periods on a climb.
Any ways, whatever gets you up that hill more comfortably..do it.
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Magnificent image. (and I'm not talking about your ass)
#45
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I compared one of my best 2-mile climbing efforts from last year to one I did this week. Last year I did the same interval pedaling seated with an an average power output of 4W/Kg at an average cadence of 87. My latest was done standing with a 10% greater power output of 4.4W/Kg, with an average cadence of 63. The average heart rates were 176 when seated and 174 when standing. Average speed went up from 12.3 to 13.6 mph.
What this shows is that it is possible to go faster and put out more power without raising your average heart rate, when standing, even when you're old (56). The trick is proper technique.
What this shows is that it is possible to go faster and put out more power without raising your average heart rate, when standing, even when you're old (56). The trick is proper technique.
Last edited by DaveSSS; 09-20-09 at 04:58 PM.
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With this stupid thread in mind today I did some experiments while climbing. I could effectively "rest" by standing and drop my HR although my power did go down very slightly. I could stand and keep my power constant and raise my HR a few beats, but my perception of effort decreased. In the past I have been able to keep my HR steady while standing and not drop my power but I was too thrashed today from the group ride prior to have any reasonable form.
#48
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All data and conclusions are flawed to some degree. The general idea proposed by some is that pedaling standing always involves a greater effort and higher heart rates to achieve a greater speed. I think that I've proven that's not always the case. I've never ridden a 4.4w/Kg interval before and I really wasn't even making an all out effort. I didn't use my hear rate monitor display either. Just did a pace that I felt like I could maintain. It's coincidental that my average heart rates were so close.
Everyone's fitness changes from day to day, so you could argue that all power meter data is flawed and worthless. At my age, if I see figures that are not getting lower, it's a good thing. If you're not my age or older, when you get there you will find that significant improvements from one year to the next are rare. What's more common is a gradual decline in performance, every year.
Last edited by DaveSSS; 09-21-09 at 06:41 AM.
#49
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The counterintuitive answer appears to be... Yes, it will!
I remember reading a study several years ago in which a group of cyclists were timed on a climb, with the following variations:
A. Seated the entire time,
B. Standing the entire time,
C. Letting the cyclist choose when to stand and when to sit.
The fastest times were made under variation C, when the cyclists mixed it up at their discretion.
#50
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Modern road bikes are generally equipped with lower gearing than at any time in the history of cycling. This has been true for every single era of cycling throughout history. In the 70's and 80's, road bikes almost never had small chainrings of less than 42 teeth (and often 44 or 45) and never had cogs any bigger than 24. The derailers simply couldn't handle bigger cogs than that, and in any case it was necessary to sacrifice a wide range of gears in order to keep them reasonably close together. It gets even worse the further you go back in history. Racers in the first 30 or more years of the Tour de France could only ride fixed-gear bicycles, so they had one gear for going on the flats or downhill and one for going up. And the gear for going up couldn't be that much smaller than the one for the flats.
You're over generalizing from the tendency of gears used on the flats to have become larger over time. This is more or less true, but even this hasn't really changed a lot since about the 50's, when turning as big a gear as possible was fairly fashionable. The major difference now is that we have higher gears available than a 52x14; if they had had higher gears then, there's no doubt that they would have been used. The same is undoubtedly true for earlier eras than that, once you take into account differences in style due to changes in the length of races and quality of roads.
The point is, though, that to claim that roadies now are climbing with higher gears and lower cadences than they did in the past is flatly ignorant. It's utterly false. It's the confident assertion of a know-nothing.