Standing for Hill Climbs

[Micki Rider]

What's the proper technique for getting out of my seat to try powering up a hill? I'm able to lift myself all right, but my front bike wheel always wavers left and right while I'm standing up and riding. I know to put my hands on the top bars when I'm doing this, but I'm still feeling pretty uneasy and unstable the way I'm doing it. I see other people doing it perfectly and it looks so easy!

[AuntieK]

I used to wonder the same thing! The only thing that helped was to practice. The more you do it, the more stable you'll be. Pretty soon, you'll be impressed with how well you do.
Good luck!

[mimitabby]

try standing on flat ground first. then try little hills.

[teigyr]

Try doing it on a trainer or exercise bike. We stand a lot in spin class and while it's slightly different than a "real bike", it gives me the basic idea.

You do have to make sure you have enough gear to stand, you need quite a bit of resistance.

I practice sometimes on bike trails. You know those parts that go under streets with the short little uphill? Those are ideal short stretches to practice standing.

Good luck :)

[Zen]

What's the proper technique for getting out of my seat to try powering up a hill? I'm able to lift myself all right, but my front bike wheel always wavers left and right while I'm standing up and riding. I know to put my hands on the top bars when I'm doing this, but I'm still feeling pretty uneasy and unstable the way I'm doing it. I see other people doing it perfectly and it looks so easy!

I have yet to stand to pull a hill.

I tend to take my weight off the seat (without standing up), shift my weight FORWARD a bit,stay in the drops and kind of "pull" on the handlebars.

here's (http://sheldonbrown.com/standing.html) what Sheldon Brown has to say about it.

[BleeckerSt_Girl]

When you stand up the hills, put your hands on the tops of the bars but spaced far apart and gripping the bars. (on the hoods if you have drop bars).
Now here's a little trick that helped me-
instead of pulling UP on the bars with your hands as you do each down stroke, try pushing DOWN on the bars as each pedal goes down. It's not hard to reverse your pressure direction after a few tries.
You can get the same power this way, but your steering stays steadier than when you're pulling up on the bars. And while you are doing it, keep a mental image in your mind of walking or ice skating up the hill in an easy smooth way. This worked for me.

[Kimmyt]

also, shift your weight forward off your seat so that your butt will not be hovering above the saddle, but an inch or two in front of it (actually i don't know if that is 'proper' technique but it makes me feel much more solid)

K.

[btchance]

make sure you are using a hard enough gear. If I'm going to stand on a climb, I usually go up a few clicks in the back before I stand. If I'm going to spin, I go down a number of clicks. Also, I tend to pull back on the handle bars when I'm standing and make sure to look ahead at where you are going. It took me a while to learn how to stand, but it is definately worth it when you figure it out. Good luck!

[equus123]

There's a few different things you can try to find a comfortable balance with changing your weight distribution ever so slightly to change which major muscles are being used.

The most important thing to remember is to find your balance over the bottom bracket. There's a ton of different angles you can manipulate to find what's comfortable for you while out of the saddle. Here are a few of my favorites:

For somewhat short and somewhat steep climbs: I like to be in a pretty easy gear and spin fast (rather than grind up it). I get out of the saddle and stand more upright with my upper body, hands on the hoods. I shift my hips forward away from the saddle and try and get my knees close to the handlebars as I'm pedalling. The biggest thing to think about while doing this is "I'm running up this hill" as in literally feels like running. It does take a bit of energy out of you but it totally saves your legs from doing all the work because you're using your whole body. Even though you'll be out of breath, it's must easier to recover from high heart rate than dead legs. Focus on keeping some of your weight back just a little to make sure you still have weight on the back wheel. As you're pedalling, focus more on the pedal stroke from 3 o'clock to 9 o'clock (and no dead spots!).

For other climbs that you just want to get out of the saddle for a minute or so to stretch: I've found this position from doing a spin class at my gym once a week as something fun to throw into my training schedule and a nice change. For everyone, there is a sweet spot where if you find the perfect center of balance - the right angle at your ankles, at your hips, with your back, and where your weight is distributed - you can ride in this position all day. Hands on the hoods, drop your hips just a teeny bit and rotate them backwards a touch (this will make a big difference on your angles). When you find it you won't be using any muscles at all, you'll have a little bit of pressure on your hands, and it feels like you're not doing any work. (For those of you who use an elliptical or similar machine - you know that sweet spot you can find where your body just goes and it feels like automatic pilot? Same thing!) It's really cool to feel. But the flip side to it is to practice riding out of the saddle to find this center of balance and even then, it's kind of hard to do on the bike on the road because you have so many variables. If you practice this either on the trainer or on a spin bike - everything stays the same so you can really focus on the *feel*. Make sense?

For steep sections of a climb where you stay in the saddle to push it: The biggest thing I focus on is trying to pedal in a circle larger than the one of your crank arms, i.e. pull in every direction. It feels weird at first and it's a little more inefficient but once you get it down pat, it makes a big difference. It's also better to hold the handlebar somewhat near the stem and rotate your hips backwards a little in the saddle. This recruits the hamstrings, glutes, and back rather than just quads. Another thing you can focus on is sliding back in the saddle a bit and try and push your foot straight through from 9 o'clock to 3 o'clock. I drop my heels a little to do this. You'll feel the front 1/2 of the bottom of your foot pressing against the bottom of the shoe when you do this. Do not keep your foot level and drive your toes in to the front of the shoe.

For steep sections where you have to get out of the saddle because you either ran out of gears or cadence: This is when it's painful for you and there's no other choice than to stand up. Do whever you can to find the most power. I sometimes bend down a little with my back (vs. being upright), pick my hips up a little, and rotate my hips backwards a bit. I feel I can generate the most power from this position. I also find it better to shift my weight back and pull up on the hoods to keep my moving.


With everything - THE KEY IS FINDING RHYTHM AND BALANCE.

[RoadRaven]

Lots of great tips for what works for people here - and excellent comprehensive ideas from equus...

Just adding one idea/technique of mine.

When I first tried standing, I couldn't do it for long because I felt unstable - I suddenly realised if I stood and kept my thighs just touching the saddle, I felt more in control.

Now I am so used to it, I don't need the physical reassurance to know where my bike is... but it really helped with my confidence and understadning about my bike and me and the space we shared...

[ladyicon]

Thanks for all that info Equus123. I also have trouble figuring out how and when to stand and shift, to sit and shift owwwww it all gets so confusing. Iwill definately try of those climbing techniques since I tend to be a hill slug :(

[pyxichick]

Definitely use the hoods and not the top of the bars when climbing standing up. This could be the cause of your instability.

Also, I'm not sure if anyone mentioned this or not, but it usually helps to shift into one harder gear when standing versus climbing when sitting.

Kate

[RoadRaven]

Pyxi... I found it hard to use the drops when I first started standing... although once I felt confident standing I ventured onto the drops... and particularly uphill I now find drops much more stable.

[lyca]

Wow, awesome thread! Climbing technique is something I've been stuggling with, too, and I can't wait to try out these ideas on the road this morning. :)

[equus123]

you're welcome ladies :) i'm glad i can help! ;)

[IFjane]

I only have a couple things to add:

RR, you mentioned climbing in the drops. I have found that I cannot do that because I feel like my chest isn't open enough and I can't breathe. Of course, I'm sucking air like a freight train when I climb anyway!

Second, when climbing try to keep the top half of your body steady. Many times I see people standing to climb and their whole body is moving up and down - bouncing, so to speak. That movement wastes a lot of energy that could otherwise go into the climb. Try to keep your upper body still and only move the lower half.

[lyca]

Oh how I wish that I had a mini equus to take with me on my rides. She could sit on my shoulder and advise me on how to climb...how to go faster...how to make my breathing return to normal. Oh equus, when you patent yourself, do let me know, kay?

[li10up]

I don't have any problems standing...I kind of like it. But I can't do it for very long. I think it looks cool - the pros just stand for minutes on end while climbing a hill. After about 30 seconds I'm toast...which leaves me to my question. Would standing be a good training tool - a way to get a good workout in a short amount of time? Or would it not really benefit me to train that way?

[SouthernBelle]

Well I think the only way you can improve at it is to do more of it.

Plus it does improve your climbing. So yeah, do it.

[RoadRaven]

li... its taken me about a year to build up to being able to stand up a hill for a minute... and thats a moderate hill...

It is a fab workout, because you are actually demanding much more of your body when you climb standing, than if you stay seated... just watch your heart rate...

It is also great to train your body to recover more quickly - when you sit down, you often just want to stop/slow pedaling... but if you pretend you have been chasing Lance or Floyd, or Sarah or Onone, up a hill and when you get to the top you have to sit and thrash the pedals because you know that the top of the hill is where they will attack because everyone else is tired from climbing... well, if you can put the power in when you sit, its great practice for your heart and lungs and legs to respond to your demands...

(although my perceived power when I sit and try to "power" away, and my actual power/speed dont really correspond yet :p but I am working on it...)

[Rumblefish]

I've also been working on my hill climbing and I'm slowly getting better. I've found it helpful to also practice on flat ground like others have already suggested. It's a good way to regain some speed too after slowing for an intersection! :)

I'll mention this just because no one mentioned it to me and I ended up realizing it on my own later. But when I stand to climb a hill I actually lean a little more forward over my handle bars...not a lot, but just a little more than usual and it helped me quite a bit, especially with my balance.

One thing my boyfriend told me about standing on hills that I also found useful was to think about kneading bread and that the side to side and pushing (I push on my handlebars as opposed to pulling, works better for me) on the bars mimics bread kneading. It was pretty helpful for me....however i do get hungry for bread now while climbing hills! :rolleyes:

We'll all get better climbing those hills! and one day we'll be the riders that newbies look at and say "I wanna climb hills like THAT!" :) For now it's practice practice practice :D

[luvs2ride]

Practice is working for me also. The more I work at it the better I get. I found when going up a steep hill if I alternate between standing up and sitting down it saves not only some of my energy but also my "buns." We gotta do what we gotta do !!

Blessings!
Susan

[equus123]

Oh how I wish that I had a mini equus to take with me on my rides. She could sit on my shoulder and advise me on how to climb...how to go faster...how to make my breathing return to normal. Oh equus, when you patent yourself, do let me know, kay?

Will do. Not a problem baby :cool:

If you would like help, send me a PM about certain situations or points in which you need advice. I'll see what I can do to offer some.

[smilingcat]

On a long climb, I tend to mix what equus had to say.

one mo' thing. Sometimes I get off the seat (stand) to let my legs take a break from the long climb. But when I do this, I shift up in gear.

Another important thing to remember is that standing up burns more energy and is less efficient.

Smilingcat

[equus123]

Another important thing to remember is that standing up burns more energy and is less efficient.

Yes. If you have a powermeter though you can hold the same wattage when you get out of the saddle so that you're not doing more work and can stretch or change it up for a few seconds.

[RoadRaven]

I've also been working on my hill climbing and I'm slowly getting better. I've found it helpful to also practice on flat ground like others have already suggested. It's a good way to regain some speed too after slowing for an intersection! :)


Yep... I do this too... around corners, and on straights...

Around corners to practice skills so i don't get dropped in a road race

On straights to practice building up speed again after an out and back time trial.

If you are standing for this reason, you can actually throw your bike araound quite a bit - watch some sprint finishes (le Tour is coming up if you have no opportunity before then) and you'll see what I mean...

[lyca]

Will do. Not a problem baby :cool:

If you would like help, send me a PM about certain situations or points in which you need advice. I'll see what I can do to offer some.

Sweet. You're the best. :)

[li10up]

Standing is fun - at least I like it - but, I agree, probably is not the best idea. I've noticed several times that I'll be sitting while climbing and another rider will stand to climb. I've noticed that I stick with him up the hill and I imagine that I've expended less energy by sitting. However, there are other riders that stand and can then leave me in the dust. So I guess it has it's place - especially for those that are strong and light and can recover quickly. I'd like to be able to do it 'cause it's fun but my strength-to-weight ratio isn't very good and it just wipes me out. More things that I need to work on...IF IT WOULD JUST QUIT RAINING. DOESN'T MOTHER NATURE KNOW THAT IT ISN'T SUPPOSED TO RAIN IN TEXAS IN JUNE AND JULY!?!

[coyote]

...IF IT WOULD JUST QUIT RAINING. DOESN'T MOTHER NATURE KNOW THAT IT ISN'T SUPPOSED TO RAIN IN TEXAS IN JUNE AND JULY!?!

Stop hogging all the rain and send it this way! We are waiting for monsoon to start but it keeps going your way :eek:

[Bklynmom]

I am just trying to stand too and got some great advice from a friend, similar to whats here.

I click up a few gears - 3 or 4! Then I stand but keep my butt over the seat. I also try not to increase my speed which seems to be the key to not expending too much energy - I even click up one more if I need to slow down.

I also try to stand up at a certain point at the hill in our local Park. Each week I try to start standing a bit sooner. It really works too :rolleyes: - I did a long ride and was able to stand and slowly climb a one block hill that often makes me tired.

Of course a few blocks later I crashed into a stone wall and had to go home on the subway, but it wasn't while I was standing!

[latelatebloomer]

These are great tips, and I'm gonna get them all tattooed on my forearms so I can remember them when I need them. The only tidbit I want to add is to also practice a soft, controlled sit-down when you can't stand standing anymore. A harsh "landing" throws your energy the wrong way - i.e: backwards.

[Kano]

These are great tips, and I'm gonna get them all tattooed on my forearms so I can remember them when I need them. The only tidbit I want to add is to also practice a soft, controlled sit-down when you can't stand standing anymore. A harsh "landing" throws your energy the wrong way - i.e: backwards.

Hee hee -- good one bloomer!

There lies the challenge, remembering all the nifty tips when we need them!

I was practicing a bit today, cuz MAYBE eventually, it will help me on some of my big hills. For now, the cute little mini hills, I can get up without shifting gear too much, and even stand a bit, and that was fun today, powering up the little buggers, but when I get on those monsters (and I'm guessing a 250' gain over about a mile is not a monster to many folk, but...) I'll tell you, the idea of lifting my butt out of the saddle, well, DH keeps saying, that bike is made for you to do that, but I SWEAR my butt gains about nine hundred pounds while climbing a hill!

Y'know what I forget when I stand and go into what I think of as "power mode" -- BREATHING! I had to concentrate on breathing today!

As in remembering to do it at all....

Maybe it was a matter of trying to do one too many things at a time?

Karen in Boise