Advice on Hills? - A Newby's General Appeal

[Rolf]

I had a gratifying ride this morning. But if Dave Spiers hadn't hung back and verbally pulled me up some of those Oldfield hills, I would have been dropped and missed the Interurban sprint.

I recognize I'm only 4 weeks in and I should expect a struggle, but the hills are consistently killing me every morning. I can mostly keep up going flat or downhill, but hills are where my work's cut out.

So this is a general appeal for any and all advice, ideas or thoughts on how *you* get over a hill.

I'm looking for input on everything: managing speed approaching and during a climb; body positioning (when to stand up and how?); positioning within the group; bike setup; psychological framing or mental attitudes etc.

When I stand up on the pedals, I feel like a goose trying to flap across the barnyard and get enough speed to fly over the farmyard fence -- I often feel my calves threatening to cramp and it ultimately seems to tire me out as much as staying seated. I can't help but feel I'm doing something wrong -- or maybe it's just part of the painful adjustment from casual commuter to road monkey.

So thanks to Dave today for being a great clubmate and thanks in advance if any of you pros elect to respond to this post.

If you would like to offer a pithy little comment about improvement on hills starting with replacing one's ancient, concrete-injected, steel bicycle, now's your chance...

[Roland]

Pedal faster. If that doesn't work, pedal harder. Or maybe some combination of faster and harder.

Seriously, ride up hill more often. And get a lighter bike.

[Lister Farrar]

Since I haven't tried the light bike thing, I'll leave that to others to comment on.

Things I find that work:

Train specifically. Hills in our rides are usually the hardest part, when all civility goes out the window. Try doing intervals from 30-45 seconds for anaerobic power (Col de Roi D'Eduard), 2-4 minutes for aerobic power (Alpe de VieuxChamps). Hard mentally, but effective. Add more gradually to avoid cooking yourself.

Avoid cooking yourself on the approach to the hills. Sit on, or shorten your turns on the front.

Start the hill on the front and let yourself drop back as the hammerheads duke it out on the front. Catch the draft on the back as it goes by, rest up over the top, then nuke 'em in the sprint. D'oh! That's the last sprint I ever win....

Standing is more powerful, sitting is more efficient. Use the one that uses the least energy to stay in contact.

Bigger guys suffer more from standing than little guys. You're hoisting that bigger mass up and down with each pedal stroke. Sitting is less lifting. But also less power.

Try pedalling with one leg, first on the flat, then on hills. It will show you whether you can apply force all the way round the pedal stroke when you need to, such as the crunch on hills. Be sure to train both legs.

I find 'spinning' easier than 'pushing' up a hill; it's easier for me to shift up if I need it than to die in too big a gear. Plus I can respond faster to a jump. But John likes to big ring hills that I ride in my lowest gear, and he's faster, so experiment with what works for you. Beware tho', John has hollow bones!

Pace yourself for the hill. A 45 s hill will require a different effort at the start than a 3 minute hill. Just ask Gavin from the last hill climb!

[Lister Farrar]

Here's an interesting article on cycling performance, weight and aerodynamics:
http://en.wikipedia.org/wiki/Bicycle_performance

A quote:

"Weight vs power
There has been major corporate competition to lower the weight of racing bikes through the use of advanced materials and components. ... however in measured tests these components have almost no effect on cycling performance."

Losing even 5 pounds off the bike (or body) is only 2.5% off a 200 bike+rider combo. Perhaps a length or two on the climbs we do, but not much more. Fitness, aero and pacing factors are much greater.
Try the online calculator at www.analyticcycling.com
http://www.analyticcycling.com/WheelsClimb_Page.html

[Lister Farrar]

I recognize I'm only 4 weeks in and I should expect a struggle, but the hills are consistently killing me every morning. I can mostly keep up going flat or downhill, but hills are where my work's cut out.

Less drafting effect at lower speeds. Hurts more for everyone.

Well, except the climbers who fly on sadistic wings.

I'm looking for input on everything: managing speed approaching and during a climb; body positioning (when to stand up and how?); positioning within the group; bike setup; psychological framing or mental attitudes etc.

Have you had your position checked? It's unlikely to be a major factor or it would have come up before now, but avoid an extreme position, such as too far forward (eg triathlon) or behind the pedals (Tour climbers in the past sat way back). Our climbs are power, not endurance.

I often feel my calves threatening to cramp and it ultimately seems to tire me out as much as staying seated.

Standing weights calves more. But check your shoe cleat is not too far forward on your shoe. That can stress calves. The pedal axle should be under the ball of your foot.

or maybe it's just part of the painful adjustment from casual commuter to road monkey.

There is that. It is a hard sport, but it does have the tactical and skill element that distinguishes it from the purer body-Nazi sports like running and triathlon.

[ART BOY]

I feel like a goose trying to flap across the barnyard and get enough speed to fly over the farmyard fence -- I often feel my calves threatening

we do have a 3shot axiom regarding farms and fowl... as for your calves, they could use a good feeding.

[Rolf]

Mmmmm, veal.

Thanks, guys - especially Lister - for taking the time to respond. I didn't follow the math you linked to, but you gave me a lot of good sense to chew on.

I rode with just one leg this morning and it was very helpful. I guess tomorrow I will use the other one. On Friday I'm going to try pedalling with just my lips.

Roland: both my Gr. 8 English teacher and my mentor when I used to work in PR would love your writing style: tight, light and bright!

[Brian S]

Bigger guys suffer more from standing than little guys. You're hoisting that bigger mass up and down with each pedal stroke. Sitting is less lifting. But also less power.

Lister don't you mean "that bigger ass?"

[Lister Farrar]

[Rolf]

Until I got a desk job, my ass was always like a board with a hole in it. I'm flattered.