xtrca
Cruising
- Dec 5, 2007
- 37
- 1
Hi there.
Yes..there's more! Just when you thought "what else is there???" Tonight we cover three things, long climbs, attacks and transitions from seated to standing and back. So sit back, make yourself a cup of tea and soak it all in.
First off, if in this post or any of the other posts I have written, you disagree or have other ideas, I would be happy to hear them. Exchange of knowledge is the strength of man.
Lets start with transitions from sitting to standing. Of course on short climbs lasting a couple of meters, most would agree standing is the best choice as you can get maximum power and crest the summit before going lactate. However, on longer climbs it is usually a better idea to stay in the saddle with the exception of three possibilities.
1. you feel cramping or excessive fatigue in your muscles. The muscles used while standing are not entirely the same group used while sitting so in standing for a few seconds, you allow your muscles to relax and re-cooperate. Most people don't have the fitness level of Lance Armstrong to attack for 3 kilometers standing! I would suggest no longer than 30 seconds for most.
2. You are racing and decide to suddenly attack. (getting out of the saddle is not always the answer to attack or to an attack.)
3. You are climbing switch backs and need to accelerate around the corner to keep your cadence, speed and momentum around the corner.
Regardless of your reason for standing, you should always be aware that forward momentum is everything. so here is one simple yet paramount rule to hill climbing. Never stop pedaling. Too many times I have witnessed in recreational to elite athletes alike, the habit of stopping to pedal as the stand or (more frequently) sit back on the saddle. This brief loss of momentum can lose you a second or more on a hill climb (I have lost races by much less than a second) so if you sit/stand a few times in a climb then you lose many seconds. Also, climbing is all about rhythm. as soon as you stop pedaling, you must re-establish your rhythm. Again, losing valuable seconds. Practice smooth transitions from sitting to standing. It will amaze you how choppy you are in the beginning and how smooth you can make it.
So, sitting is best for long climbs, right? Yes that's right. So how can maximize my position on my bike to stay seated? Good question, I'm glad you asked. (The following tip is for advanced competitive cyclists with a firm understanding of their fit set-up) Again I must use good old Lance as an example. Lance Armstrong usually rides his seat six centimeters behind his crank axle. However, on uphill time trials, he pushes his seat back to eight centimeters. He shortens the stem to keep the same top tube geometry but pushes his weight back to create more power and reduce the need to get out of the saddle. I would suggest most cyclists ignore this trick and keep a good thing going once comfortable on their bikes but advanced racers may find this tip interesting. Long climbs are also about rhythm and pace. Focus on breathing and cadence. Try not to be erratic in your speed, cadence and accelerations.
Anticipating Attacks (racing)
Hill climbing is a different beast than crits and flat stages. Attacking is simple and often transparent.
1. Get behind. Let someone else set the pace and cut the wind. You will be able to draft but more importantly, you can keep an eye on the derailleurs. A tell tale sign of an attack is the sound of shifting. Keep a close eye on the rear gear cluster and derailleur cage. If it goes down but the grade does not, prepare yourself. If it goes down and so does yours, has your opponent shifted the same amount of gears? The biggest sign of an attack among elites is cross gearing. A rider in the big ring but riding the easy gear in back...he is getting ready to shift into a bigger gear and attack. It is easier to shift the rear on a climb than the front and there is less chance of dropping a chain.
Responding to the attack.
4 things can happen when attacked.
1. You can counter attack. (best results are achieved with team mates). If you have team mates, try to get your opponent second in line then attack each your turn. Those not attacking that round hold the defenders wheel.
2. You can respond and hold his wheel. grit your teeth and hang on, biding your time to counter attack at a more opportune time.
3. You can be temporarily dropped. Don't panic. Riders with explosive power rarely are able to keep it and will slow down soon after the attack. hold your pace and reel him in. (Cadel Evans, Levi Leiphiemer and Micheal Rassmusen used this tactic to stay with Alberto Contador in the 2007 tour de France)
4. You can be permanently dropped. Nice try but you met your match today. Train hard and get him next time. Refocus and find your comfort zone.
That's it for this post. Any question and I would be happy to answer. Until next time.
Patrick
Yes..there's more! Just when you thought "what else is there???" Tonight we cover three things, long climbs, attacks and transitions from seated to standing and back. So sit back, make yourself a cup of tea and soak it all in.
First off, if in this post or any of the other posts I have written, you disagree or have other ideas, I would be happy to hear them. Exchange of knowledge is the strength of man.
Lets start with transitions from sitting to standing. Of course on short climbs lasting a couple of meters, most would agree standing is the best choice as you can get maximum power and crest the summit before going lactate. However, on longer climbs it is usually a better idea to stay in the saddle with the exception of three possibilities.
1. you feel cramping or excessive fatigue in your muscles. The muscles used while standing are not entirely the same group used while sitting so in standing for a few seconds, you allow your muscles to relax and re-cooperate. Most people don't have the fitness level of Lance Armstrong to attack for 3 kilometers standing! I would suggest no longer than 30 seconds for most.
2. You are racing and decide to suddenly attack. (getting out of the saddle is not always the answer to attack or to an attack.)
3. You are climbing switch backs and need to accelerate around the corner to keep your cadence, speed and momentum around the corner.
Regardless of your reason for standing, you should always be aware that forward momentum is everything. so here is one simple yet paramount rule to hill climbing. Never stop pedaling. Too many times I have witnessed in recreational to elite athletes alike, the habit of stopping to pedal as the stand or (more frequently) sit back on the saddle. This brief loss of momentum can lose you a second or more on a hill climb (I have lost races by much less than a second) so if you sit/stand a few times in a climb then you lose many seconds. Also, climbing is all about rhythm. as soon as you stop pedaling, you must re-establish your rhythm. Again, losing valuable seconds. Practice smooth transitions from sitting to standing. It will amaze you how choppy you are in the beginning and how smooth you can make it.
So, sitting is best for long climbs, right? Yes that's right. So how can maximize my position on my bike to stay seated? Good question, I'm glad you asked. (The following tip is for advanced competitive cyclists with a firm understanding of their fit set-up) Again I must use good old Lance as an example. Lance Armstrong usually rides his seat six centimeters behind his crank axle. However, on uphill time trials, he pushes his seat back to eight centimeters. He shortens the stem to keep the same top tube geometry but pushes his weight back to create more power and reduce the need to get out of the saddle. I would suggest most cyclists ignore this trick and keep a good thing going once comfortable on their bikes but advanced racers may find this tip interesting. Long climbs are also about rhythm and pace. Focus on breathing and cadence. Try not to be erratic in your speed, cadence and accelerations.
Anticipating Attacks (racing)
Hill climbing is a different beast than crits and flat stages. Attacking is simple and often transparent.
1. Get behind. Let someone else set the pace and cut the wind. You will be able to draft but more importantly, you can keep an eye on the derailleurs. A tell tale sign of an attack is the sound of shifting. Keep a close eye on the rear gear cluster and derailleur cage. If it goes down but the grade does not, prepare yourself. If it goes down and so does yours, has your opponent shifted the same amount of gears? The biggest sign of an attack among elites is cross gearing. A rider in the big ring but riding the easy gear in back...he is getting ready to shift into a bigger gear and attack. It is easier to shift the rear on a climb than the front and there is less chance of dropping a chain.
Responding to the attack.
4 things can happen when attacked.
1. You can counter attack. (best results are achieved with team mates). If you have team mates, try to get your opponent second in line then attack each your turn. Those not attacking that round hold the defenders wheel.
2. You can respond and hold his wheel. grit your teeth and hang on, biding your time to counter attack at a more opportune time.
3. You can be temporarily dropped. Don't panic. Riders with explosive power rarely are able to keep it and will slow down soon after the attack. hold your pace and reel him in. (Cadel Evans, Levi Leiphiemer and Micheal Rassmusen used this tactic to stay with Alberto Contador in the 2007 tour de France)
4. You can be permanently dropped. Nice try but you met your match today. Train hard and get him next time. Refocus and find your comfort zone.
That's it for this post. Any question and I would be happy to answer. Until next time.
Patrick