Stand or Sit While Climbing?
Is it better to be in the saddle or out when climbing? It’s one of the questions asked most frequently by riders seeking stronger performance.
On short sprinter’s hills, you should stand because you need to generate power. Standing produces more short-term oomph. You can use bodyweight to push down the pedals.
There’s a downside, though. Standing uses more energy because your legs do double duty. They support your weight while also propelling the bike forward (and up.) This is why heart rates are about 5 bpm higher for a given speed while standing.
When you’re sitting, the saddle supports your weight, letting all of your leg strength be used to overcome gravity. Generally, bigger and heavier riders prefer to sit more, while smaller riders like to stand.
It’s essential to find which method works better for you — or whether you’re more efficient when alternating sitting and standing. If a mix is best, you need to determine the percentage of each that leads to fast, efficient climbing. Here’s how:
DRILL! Ride 4 times up a long hill. Use different methods. Do one repeat entirely in the saddle. Do another standing all the way. Do a third sitting for one portion and standing for the rest. Do the fourth by alternating stretches of sitting and standing.
• Keep your heart rate or perceived exertion the same on each repeat. Effort should be steady and hard but not all-out. Time yourself on each ascent and then compare times. Don’t do all 4 climbs the same day. You’ll be tired before the end and your times won’t mean much. Instead, spread the climbs over several days. If you see more than about 10 seconds’ improvement in each 2 minutes, you know you’re more adapted to that style of climbing.
Continue experimenting. Find out how much or which part of a climb should be spent seated as compared to standing. How steep does a section need to be before it’s more efficient to change positions?
TIP! When climbing out of the saddle, the standard hand position is on the brake levers. This puts you slightly upright to see and breathe better. But more and more pros are seen climbing on the drops, as if sprinting. One reason is that climbing speeds have increased, making a lower, more aerodynamic position an advantage. Another is that it puts more of the shoulders, arms and lower back into the pedal stroke for greater power. At first it might feel awkward to climb in the drops, but try it for a while to see if it has advantages for you.
Reprinted by permission of RBR Magazine (www.roadbikerider.com)