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Improve your cycling technique for standing uphill climbs

Struggle to get, and stay, out of the saddle when trying to power up the hills? Only manage a few minutes before having to sit back down? Nik Cook has this session and advice

Nik Cook
Credit: Johner Images/Getty Images

Like most aspects of performance, the best way to get better at climbing out of the saddle is to do more of it. A simple session for doing this is to find a hill that takes 10-15mins to climb and, having warmed up riding to the hill, do reps where you alternate 1min seated with 1min standing, ensuring that you shift up at least one gear when you stand up. If using a power meter, you can do this workout as an over/under.

Cycling up hills: when you should sit and when you should stand

For the out-the-saddle minutes, aim for 70-80rpm and 110% of FTP; for seated, spin up to 80-90rpm and 90% of FTP. Coast back down to recover and repeat 2-3 times.

Unfortunately, working on out-the-saddle climbing on the turbo won’t be anywhere near as effective. Part of being able to climb strongly is trunk stability and strength, which simply isn’t challenged enough on a static indoor trainer.

However, you can definitely make a difference in the gym. Press-ups, renegade rows, planks and oblique planks can all help boost strength.

What should your body position be when cycling uphill?

Key bike training sessions that simulate hills and climbing

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Profile image of Nik Cook Nik Cook Freelance bike writer

About

Nikalas Cook is a writer, author, coach and athlete based in the Peak District. He specialises in health, fitness, endurance and adventure sports. Having studied a postgraduate degree in Health and Exercise Science, he worked for eight years as a top personal trainer in London. He was the editor of Totally Active magazine and writes for numerous specialist magazines and websites including 220 Triathlon, Outdoors Magic, Trail Running and Trek and Mountain. He has also edited the British Cycling member’s website, the Insight Zone. He’s written for national newspapers and magazines including The Times, The Financial Times, The Daily Mail, GQ, Men’s Fitness and Red Magazine. But he’s probably most proud of being Derbyshire Life’s beer correspondent. Nik has written two books (Marathon Training: Get to the Start Line Strong and Injury-free; Peak District Trail Running: 22 off-Road Routes for Trail & Fell Runners) and his third, entitled The Road Cycling Performance Manual, was published by Bloomsbury in June 2018. He has also worked with Nigel Mitchell on his book, Fuelling the Cycling Revolution, and with Martin Evans and Phil Burt on their book, Strength and Conditioning for Cyclists. He’s completed numerous cycling challenges including the Trans-Wales MTB stage race, the Fred Whitton, the Raid Pyrenees and both the Paris-Roubaix and Tour of Flanders sportives. Competitively, he likes to combine his cycling with running and has previously won gold in his age-group at the ITU World Long Course Duathlon Championships at Powerman Zofingen.