A little revelation

[wavedancer]

This is probably no news to anyone who has been riding for long, but I had a cool little change of focus today that seemed to make a difference in my spinning while climbing:

I haven't been out on the road in almost 2 months due to the weather, but today was 50-degrees, so I went out on one of my hilly loops on my mtb with semi-slick tires (winter road bike). As I was grunting my way up one hill, I really didn't want to have to shift into my granny gear, but wanted to continue to spin at a decent cadence where I was. I had been focusing on my feet on the pedals and making smooth circles, but I shifted my focus to my hips and lower abdomen, and what a difference it made! It was as if I had a whole other level of power that I hadn't been using. My feet felt lighter on the pedals, knees weren't straining, my cadence picked up, and the climb instantly became easier!

I won't be able to get out on the road again for awhile, but hopefully I can continue to work on this during my rides indoors on the trainer. I would really like to get to the point of riding a century this year

Linda

[latelatebloomer]

Thank you for the tip. I will definitely try this out. What feels like a small shift in approach can make a world of difference. And go git that century, woman! Trekhawk and I are going for it this year, you're in good (new rider) company.

[slinkedog]

Hey Wave! Can you explain a little more what was different? Did you focus on holding your abs tight, or what?

[wavedancer]

Did you focus on holding your abs tight, or what?

I think I just became more aware of my lower abs and the connection to my hip joints. Then I became more aware of the top of the hamstrings in the back and let the spin start from those low abs and into the tops of my legs. I don't know that I conciously tightened my abs more, just shifted my awareness of where the power was coming from. I used to practice Aikido, and the focus of the movement and power was from the that same place. It was a subtle shift of awareness that seemed to help me get up that hill.

[RoadRaven]

I have noticed this too... for a long time I was just pushing down, but as soon as I started to focus more on my legs and hips being part of the action my legs and feet were doing... wow! what a difference.

I find my rhythm much smoother and it is easier to focus on a steady climb, rather than trying to 'force' my way up the hill.

The more I ride, the more I feel / notice that each part of body is linked to other bits... I love the way I feel my body beginning to respond... and that I can recognise this increasing responsiveness...

[SnappyPix]

Wavedancer,

Like you, changing my technique on hills has totally transformed my training - and I can now power up inclines that previously I would have really struggled on. Practice also helps - and there's no other way to master hills than to just keep climbing them. Repeatedly! Hills make you soooooooooo much fitter!

Like you, I discovered the lower body technique.
I realised that I was wasting so much energy, pushing with my upper body, using my shoulders to help move me forward, involuntarily swinging the handlebars a fraction, this way and that. It doesn't help - it upsets your balance, you can't keep your line (important, especially if you ever intend to ride in a pack) and it wastes so much effort.
I now keep from my hips upwards as neutral as possible (but relaxed - don't tense). My shoulders and upper body remain in a straight line, my biceps relaxed. My upper torso barely moves, and is just along for the ride. I visualise just my bottom half on the bike (a silly image, but works for me!). My abs are tensed - my butt is at the back of the seat - and my quads and calves and glutes are like pistons, making a smooth, circular motion with the pedals. In my mind, I become a machine - chugging up that hill!

As RoadRaven says - slow and steady. I used to go at hills hammer and tongs, wanting them to be over - trying to charge up them, but losing momentum and steam halfway up. Now I just take my time - I don't worry about speed, just technique and form - and because I'm now powering much harder for longer (as opposed to short erratic bursts) I arrive at the top faster and recover much quicker. On really steep bits I'll get up out of the saddle and lean forwards slightly, but again - all the effort and energy is coming from my legs - my arms are parallel, steadying the handlebars.

I've now adopted an almost zen-like approach to hills, however steep!

* Never say you can't - I chant to myself "I don't stop on hills"! And now I don't (well, 99.9% of the time, unless my pedals won't physically turn anymore - but that's because I only have a double and some of the hills I play on are STEEP!). I always ask myself "Is it because I physically can't, or I won't/don't want to". The battle with hills is often psychological - and I know I'll hate myself if I just wimped out.

* Never look at the top; you'll feel your heart sink - just focus on a few metres in front of you and make that your goal - and then the next few metres, and the next, etc. etc.

I'm even starting to enjoy hills - and I never thought I'd hear myself coming out with such a sick statement as that one!

[RoadRaven]

YES SNAPPY!!!!

I agree... never say never!

A great bit of advice I got from my sister in law (which I have mentioned here before) was to never walk up a hill. If you have to stop, just stop, rest for a few minutes, then get back on and continue (although you may need to go down for a fraction to get re-started)

The first time I did this on a hill I had never been able to bike up (about 11% gradient for 200 metres or so) I felt such a sense of achievement. That hill had not made me walk, I might have needed to rest, but I biked THE WHOLE WAY up!

[luv'nAustin]

hey, that happens to me too, the falling down part on hills. I truly can't unclip once I have committed to climbing the hill...so, I just pedal as hard as I can, but sometimes the power runs out (I'm usually standing by this time) and the pedal refuses to move and... BOOM! I've tipped over to the side! I pray that this never happens on a busy street, as I'd be toast.

I am afraid that this makes me very uneasy when I have to tackle a new hill. My hands sweat, I pray feverishly, maybe swear a little too (under my breath, of course) and worry the entire time as it seems to happen without warning. I also worry that the chain will fall off if I shift gears mid climb. That happened once too. Just writing this makes my hands sweat!

[luv'nAustin]

Thanks for the encouragement SnappyPix! I ride with a double, but I think about getting a tripple! It really is just the super steep hills that get me, and come to think of it, why wait so late into the hill to switch into my front gear? On a long and gentle climb, I may never shift the front, but that is a different situation. Thanks again for your encouragement, can't wait to get back out there and give it a try!

[slinkedog]

Thanks for all the input! It really is very helpful! The concept of pedaling circles is hard... I think that might be what we're all talking about, maybe? The idea of using the full pedal stroke, i.e. the up stroke as well as the down stroke. I'm really good at this on the flats... not so good on hills!! I'm working on it, tho.

Thanks again!