Climbing Hills
Gear selection is a very important part of climbing; therefore, understanding the skill of shifting gears is necessary. It is also important that the rider develops his or her own personal method or position for climbing. The two obvious styles are sitting and standing. The most efficient location for hands while climbing is on the hoods for control; this opens the chest and decompresses the diaphragm for breathing while climbing. Dropping the heels at the bottom of the pedal stroke yields more power to the climb. The body weight should be back over the saddle (whether the rider is in or out of the saddle), and the rider should be able to access the gearshift mechanism during the climb.
Gear shifting can make or break a climb. It is recommended that the athlete either adjust the power exerted or adjust the frequency of the pedal stroke to climb. This can be done by shifting the gears or applying more force on the pedals. If the athlete is not physically strong, he/she may opt for a lighter gear option. In this case the speed will decrease, but the actual energy output will decrease, and the time on the hill will increase. If the athlete is physically strong, he/she may be able to shift less often and accommodate by increasing the pressure in the pedals to increase the cadence. This is the fastest way to climb, but is also the most energy burning.
The athlete needs to complete the hill by making sure not to stop pedaling at the top to rest. Once the athlete begins to crest the hill, the cadence should increase and the rider should shift to a higher gear to complete the crest. It is also recommended not to coast down the other side, as this could cause lactic acid generated during the climb to "pool." The athlete should keep the legs moving, even if there is no resistance; this acts as a muscle "pump" to remove the lactic acid.
Climbing out of the saddle almost acts like an extra gear for some riders. But unless they are well trained, most will become fatigued after being out of the saddle after 30-45 seconds. If they do opt to be out of the saddle, they need to keep their hips back near the saddle and not forward. The driving wheel is the rear wheel, and it needs all the traction it can get. If the riders return to the saddle during a climb, they need to ease back into the saddle and not "plop" in the saddle, as this will cause the bike to lurch backward down the hill and perhaps into the front wheel of another rider following closely.
