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- Get low to climb hills faster
Get low to climb hills faster
- By David Heatley
- Published 04-Jul-08
- Hill Climbing Tips
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Rating:
Are you climbing low?
Why Most Cyclists Struggle in the Hills:
1. Weakness with their core strength.
2. Assume a Disengaged Climbing Position!
The first thing many riders do when they hit the hills is sit straight up, like a parachute. For many, with a lack of core strength, this is why they do not climb well, as they are disengaging the all powerful CORE muscles, and put the glutes (your behind), hamstrings and lower back in a bad position to release power.
Relying on leg strength to climb is a bad idea! Using your gluts, low back and core together is what makes you climb stronger! This is the core strength of your body and the region you would be well served to train off the bike. Most cyclists do not address core strength issues or harness their functional power, which is why their climbing does not improve! Once you have more core strength and glute power, then you can use this strength on the bike and in the hills and climb faster.
Train your core strength: Click here for more information
Why Most Cyclists Struggle in the Hills:
1. Weakness with their core strength.
2. Assume a Disengaged Climbing Position!
The first thing many riders do when they hit the hills is sit straight up, like a parachute. For many, with a lack of core strength, this is why they do not climb well, as they are disengaging the all powerful CORE muscles, and put the glutes (your behind), hamstrings and lower back in a bad position to release power.
Relying on leg strength to climb is a bad idea! Using your gluts, low back and core together is what makes you climb stronger! This is the core strength of your body and the region you would be well served to train off the bike. Most cyclists do not address core strength issues or harness their functional power, which is why their climbing does not improve! Once you have more core strength and glute power, then you can use this strength on the bike and in the hills and climb faster.
On the bike climbing tip
To engage more core strength, try sliding your body position about 1cm further to the rear of the saddle and lower your torso about 5-10 degrees in angle. Bend your elbows more and apply pressure into the bars or hood with a strong back. Use your CORE to "pull Up" on the pedals and use your LOW BACK & GLUTES to apply pulling actions to the REAR of the bike. While doing this pedal in a full circle. Imagine at the bottom of the stroke that you are scraping chewing gum off the soles of your shoes.Train your core strength: Click here for more information
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2 Responses to "Get low to climb hills faster" 
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said this on 04 Jul 2008 9:51:16 AM EST
Ha Mate
After riding for 50 years you tend to have wonky hips. Dicky knees and other injuries. By wonky I mean the things the Physio just looks at with dismay.My best way up the hills is big gear long cranks and bonk up it. I do it every time I go out training I head up the You yang's 3.2km climb and fairly steep in parts. But to be able to do that you need to shed the beer belly. keep weight down especially upper body. I get up the hills with the bunch and sometimes without them but some take too many risks descending. Every square inch of skin is worth $1,000. I take care and catch up on the flat road home. |
Author/Admin)|
said this on 04 Jul 2008 12:45:45 PM EST
Thanks dude... will keep that in mind when climbing as I am sure I sit up too much and thinking about it when you see the TDF they get low on the climbs.
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