Better Road Cycling Climbing Technique

Gearing

Choose a dress that let you turn a minimum of 90 RPM. In a sprinter of the hill where a maximum power is needed, up to 120 RPM is a better bet. Choose your own pace, then regardless of exerting force is needed to keep spinning at this rate, if indeed there is downshifting. Shift before you need, both to avoid changing gears when there are enormous burdens on the drivetrain, and to avoid being caught at too high to step up a gear.

If overgear and let your cadence fall even slightly, you will end up at the bottom of a spiral of inefficiency with that out of the chair, push-push the bike ride in a crawl.

Choose your own pace

In a climb that long, the most common mistake is to choose an unsustainable rate. If you run out of gas halfway, just downshift and continue in the same cadence, but 15% slower. If you're already at its lowest level, grit your teeth and bully its way, keep your cadence to the point. His motion is lower chosen so that you can do this successfully.

If the hill is short, is a perfect opportunity to make up some time; hammer your way. Their effort has the maximum opportunity to reduce their time, instead of feeding drag if made the same effort on the other side of the hill. The moderately long hills are what oxygen deficit became! Does weight training to beef up the muscles in his leg, and the way hammer, changing groups of muscles as they expire. Continue the sprint on the crest of the hill with a few solid blows to enter into the rectum or descent at high speed.

If the hill is very steep but short, a good strategy is storing up energy by pedaling hard in the approach. Let your momentum momentum up the hill as you downshift and continue to pedal as you slide.

Concentrate on breathing.

Balance

Climbing should be a balancing act. Keep adjusting the distribution of weight between you wheels; if your rear wheel lost traction, slide back, and if your front wheel up the lifts or needs traction leadership, efficiency in their arms or slide forward. Especially when the escalation of the chair, is all too easy to lean forward and take the weight of the rear wheel just when you need it, resulting in spinout and bogging down - to bend his waist when standing to prevent it. Maintaining traction constant contact with the ground and with the two wheels.

Technical pedaling

Steve Bauer, a pro athlete and a Canadian silver medalist at the 1984 Olympic Games said on the subject of climbing technique: "You can stay at first to relax the muscles you were using on the floor," says Bauer . "The last thing you want to do is get in trouble early in a long climb."

Bauer suggests making the most of his work in the saddle, because they are not suspending the waste of energy and Bady you have a long cycle power available. "At the bottom of the coup, to withdraw his hamstrings," he explains. "Then use your hip flexors to lift across the top of the spill." Leisure different muscle groups of alternating between pedaling styles, such as sitting and standing, is only effective if his deputy sound techniques. Many underweight its rear wheel spin, put their whole bodies in the wind, and either not to bend their hips, or crack your chest when pedaling out of the saddle.

Bauer believes that his bicycle helps her rocking chair rhythm, besides the fact that maintains their pedals to the right when the distance from the saddle. He is quick to point out, however, that "the amount the rock is a very personal thing."