Climbing - oh those hills!

[tctrek]

I have started using some different techniques to climb. First, I am purposely relaxing more as I approach the hill..ie: letting the hill come to me. I'm breathing deeply and since I'm not strong enough to spin up the hill, I get myself into a slow, steady cadence that I know I can sustain up the hill.

Most importantly, I've been putting my hands on the top bar and really relaxing my hands, elbows and shoulders... the great benefit of this is that my heart rate stays down! If you can control your heart rate and your breathing, I believe you can climb just about anything. I am still very slow going up, but I'm comfortable and in control.

[OakLeaf]

I'm really having to focus on keeping my weight back when I stand to climb. I don't know if it's a fit issue or what, but typically I've got too much weight over the front wheel, which means that not only am I climbing inefficiently, but the rear tire will slip easily. I'm trying to start making the correction before it slips.

Fit gurus? Does this mean I'm too stretched out (doesn't seem like it when I'm in the drops), or is it just technique?

[hipmama]

I took a lot of this advice with me on a pretty darn hilly ride last week, along with the advice I got about being scared on the down hills and it really helped! I used to attack the hills with everything I had and never make it up the big ones.
I took the "let the climb come to me" philosophy, and just kicked down to low gear from the start and only looked up to scan every few seconds but kept my eyes closer to right in front of me and it really worked! Even the cue sheets I had for the ride warned about some killer hills and I figured I'd not make it up them but I never got off my bike- it felt awesome!
The downhills were better too! I relaxed and let myself tread on the edge of fear and while I was slower than most on the hills, I was faster than my norm- I had the benefit of some wide well paved rural roads with clear views to the end and that gave me a big safety feeling.

[BleeckerSt_Girl]

One habit I try to overcome on hill climbing is that when I don't pay attention, I begin to synch my breathing along with my pedal strokes- one whole in/out short breath per stroke. This is no good! When I catch myself doing that I stop it and start breathing more relaxed and deeply and slowly. When i do that it winds up being about 1/3 less the number of breaths, but much deeper breaths, and I feel like I'm getting more oxygen...my heart slows down and I relax more.
Pay attention to your breathing cadence and avoid having it synch to your pedaling.

[OakLeaf]

well, I'm going to have to disagree with that. Just goes to show everyone's different.

I find that I breathe much more efficiently both running and cycling when it's synced to my cadence. Chi Running definitely recommends syncing one's breath as a way of maintaining body awareness. Swimming, obviously everyone has to sync, like it or not. If you feel you're breathing too fast, try adding a pedal stroke - in one, out two; in two, out two; in two, out three; or whatever.

[BleeckerSt_Girl]

well, I'm going to have to disagree with that. Just goes to show everyone's different.

I find that I breathe much more efficiently both running and cycling when it's synced to my cadence. Chi Running definitely recommends syncing one's breath as a way of maintaining body awareness. Swimming, obviously everyone has to sync, like it or not. If you feel you're breathing too fast, try adding a pedal stroke - in one, out two; in two, out two; in two, out three; or whatever.

Yes I hear you.
I guess what I mean is that when I absent mindedly synch my breaths with my pedaling, my breaths are way too quick and shallow. Then when I double the length of breaths and still synch them to the pedaling, I'm not breathing fast enough, even when breathing deeply and calmly. So for me, I have to just concentrate on my breathing as a separate rhythm and try to get the right breathing cadence that feels oxygen rich and relaxed.
We are all different, and I tend to have respiratory/lung capacity issues, so that's just my own experience.
But being aware of one's breathing vs. pedaling cadence is certainly helpful to find what's right for each person. It's something that's easily overlooked.

[GLC1968]

A very experienced (completed the Assault on Mt Mitchell 29 times!) hill climber once told me, "smile as you climb". It's really, really hard to tense your upper body when you are genuinely smiling. Unbelieveable, but it totally works!

Plus, it's fun to think how much you are likely freaking out car drivers or other cyclists who see you struggling but with a big ol' grin on your face!