Part 2 of our climbing tips for this week will cover body position on the bike when seated. Being bent over in the drops is the most efficient position on level ground, but hills are different as there is much less aerodynamic resistance. You actually get the most power sitting up as high as you can.

• Hand Position: Comfort overrides these comments, but for seated climbing, most riders prefer to keep their hands on top of the bars, perhaps 2 or 3 inches from the center stem. A wide grip on the top of the handlebar reduces breathing restriction. And remember to drop your elbows and relax your upper body.

For out of the saddle climbing or aggressive climbs (where you are accelerating or attacking on the saddle) put your thumbs on the hoods and rest one or two fingers on the levers or wrapped around underneath. And when you get to that descent, most riders will go to the drops (keeping your wrists straight) for the aerodynamic advantages although others prefer the hoods for the feeling of control. But not the top of the bars as your hands will be too far from the brakes.

• Upper Body Still and Chest Open: Keep your upper body quiet - the bike should rock under you (try pulling up on the handlebar opposite of the leg on a down stroke). Too much movement wastes energy. And your shoulders should be back and "open". If not, you are constricting your chest and cannot breathe efficiently.
• Site Back on the Saddle: When you slide back on your seat, you gain a leverage advantage on the pedals. The only time you would want to slide forward is for a short sprint on a small rise.

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