Training Tip of the Week from
WoJ Coach Sean Leeanerts:
Hill Climbing Techniques (Part 1) [Go to Part 2 or Part 3]
During the Courage Classic there will be a lot of climbing involved, so the majority of your rides should take place on hilly--if not mountainous--terrain in order to prepare yourself for 50+ mile days in the mountains. With that in mind, here is Part 1 of several climbing tips I'll be offering you in the next few weeks.
Stay Seated as Much as Possible
Although you develop more power while standing (you are taking advantage of all your upper body weight pushing down on the pedals), you also use 10 to 12% more energy as your pelvis isn't in contact with the saddle which means more work for your core and back muscles as you pull up on the unweighted pedal. The net effect is more energy used (less efficient) to climb standing versus to climb seated.
On short climbs, the length of a football field or less, it makes little difference. But on longer climbs, stay in the saddle and spin at 80 - 85 RPM. This is particularly so if you are heavier as standing puts just that much more weight on your leg muscles, while sitting uses the seat to help take the extra upper body weight off your legs. Staying in the saddle will:
- burn less energy - heart rate is approximately 8% lower for any set speed
- use your bigger gluteal (butt) and hip muscles to your advantage
Want to train for climbing hills while seated?? Here is a drill you might consider. Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.
That having been said, on long, fairly steep climbs, it may provide a break to alternate sitting and standing to employ different muscle groups. Just before you stand, shift to the next smaller cog (that would be a harder gear), then shift back when you sit. These gear changes will help you maintain a steady pace during cadence changes.
And if you are going to stand, let the bike rock side to side under you - an arc of maybe 6 inches side to side. And don't lean too far forward. Stay back so that your weight is directly over the cranks.
Look forward to seeing you out on the roads!
Coach Sean
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Sean Leenaerts
Xcel Performance Training
The X-Factor for Performance!
USA Cycling Level 2 Certified Coach
USA Triathlon Level 1 Certified Coach
National Strength and Conditioning Association Certified Personal Trainer
Phone: 720.272.8492
www.xcelperformancetraining.com
Sean will be riding with us on our training rides on June 16 (Mt. Evans, Squaw Pass) and July 7 (TBD), to train us in skills such as ascending/descending and pace line riding. Sean has also created a special Wheels of Justice training plan that is attached to this e-mail. To schedule a coaching private cycling coaching session (or an ergonamic analysis of your pedal stroke) with Sean, please contact him at sleenaerts@comcast.net. Sean will be offering special discounts to WoJ riders.
