Standing while climbing and fiber composition

You need to train to get more comfortable with standing. I read that pros do stand intervals where they would stand for 10mins at a time and repeat.

Alternating b/n sitting and standing gives your muscles and bum a break.

Pacing is a little more touchy while standing it is easier to cross that line and end up in L5 or even L6 especially if FTP is low.

wiredued said:

Pacing is a little more touchy while standing it is easier to cross that line and end up in L5 or even L6 especially if FTP is low.

I think this is what's happening. I find I have to hold back when standing to keep from going over my LT on the climbs and then burn a few matches.

Going on somewhat of a tangent, how similar is standing while climbing to standing while fighting a strong headwind in the flats? I know that it actually creates more surface area for the wind to push against, but sometimes I find myself needing to stand up and sprint for a few seconds to get my speed up when into a 15+ mph headwind. Yesterday for example, I had 25-30mph winds that made a false flat feel like the Alpe D'huez.

Recently I tried doing a few standing intervals - I was very pleased to see that I can stand ride the bike for about 5-7 minutes at a good clip at the end of a fair length ride. Last year my legs went to jelly after about 30 seconds of standing. Should help in charging hills and sprinting at the end of a race.

-bikeguy

bikeguy said:

Recently I tried doing a few standing intervals - I was very pleased to see that I can stand ride the bike for about 5-7 minutes at a good clip at the end of a fair length ride. Last year my legs went to jelly after about 30 seconds of standing. Should help in charging hills and sprinting at the end of a race.

-bikeguy

Can you give more detail on the kinds of intervals you did? For example were they 5-7 minutes in length or at 0.91% of LT?

LewisBricktop said:

Going on somewhat of a tangent, how similar is standing while climbing to standing while fighting a strong headwind in the flats?

Probably fairly similar in one respect: they both make it pretty likely that you'll overextend yourself during a short acceleration and then eventually have to slow the pace even further in order to recover. 😉

I've felt the benefits of occasionally standing while climbing to stretch out or climb at low cadences during steep sections, but I can't really think of any situations which call for standing in a strong headwind. Even sprinting in the saddle can be more effective in a strong wind. 😕

watts4speed said:

Can you give more detail on the kinds of intervals you did? For example were they 5-7 minutes in length or at 0.91% of LT?

No, they weren't even close to LT - I didn't feel tired after doing them and I did them mostly on the flat. I don't have a PM - but they weren't hard.

-bikeguy

You need to get the balance of your weight distributed correctly, not too far back, not too far forward. I find that by adjusting until it feels right I can use my body weight to push the pedals down rather than just purely rotating. This requires a lower cadence, it doesn't work for Lance-like spinning.

I actually find it to be easier to stand than to sit on a climb. When I stand up and turn a big gear on a climb my heart rate goes down considerably.

Interesting thread. My riding partner used to ride bmx and rids mountain a lot. His stand up is far superior to mine. But on most hills if I time it right and hit the right gear and spin a high cadence sitting I usually can motor on by him (though I don't due to traffic concerns which usually kills that momentum).

But I experience the same problem with burning out climbing while standing. I've tried the larger gear method but it's much slower than if I were to sit and spin.

Hi

Take some tips for technique from this for standing while climbing:

Linus 🙂

Climbing while seated is more efficient than climbing while standing. Many powerful riders (Indurain, Ullrich) climb seated. I prefer to climb seated and will only stand when the grade is very steep or when on a very long climb to rest my back.

Why are you trying to emulate others instead of perfecting your own technique?

john979 said:

Why are you trying to emulate others instead of perfecting your own technique?

Thanks for the reply. My intent of asking the question was to get a better understanding of what causes the difference rather than figure out how to change my style. I'm so much at one end of the climb/sit spectrum that I was wondering what the reasons for it were. Anyone have any ideas?

watts4speed said:

Thanks for the reply. My intent of asking the question was to get a better understanding of what causes the difference rather than figure out how to change my style. I'm so much at one end of the climb/sit spectrum that I was wondering what the reasons for it were. Anyone have any ideas?

The conventional explanation is that there the muscles are being used differently b/n the two positions. So by switching position, you give some muscles a bit of a rest before going back to them. There's probably truth in that but more importantly for me, it gives my bum a rest by standing.

cdy291 said:

I actually find it to be easier to stand than to sit on a climb. When I stand up and turn a big gear on a climb my heart rate goes down considerably.

Do you have a power meter? What is your corresponding power?

watts4speed said:

Thanks for the reply. My intent of asking the question was to get a better understanding of what causes the difference rather than figure out how to change my style. I'm so much at one end of the climb/sit spectrum that I was wondering what the reasons for it were. Anyone have any ideas?

OK. One thing I have learned is that without objective data, accurate analysis is impossible. Do you have a power meter? If so, you can get an idea of your fiber composition from your power profile.

john979 said:

Do you have a power meter? What is your corresponding power?

Nope, No power meter.

cdy291 said:

Nope, No power meter.

I have a power meter on my road bike and indoor trainer. The indoor trainer allows for very controlled conditions. I find, and it is well documented, that under isopower conditions, a lower cadence induces a slightly heart rate. However, the power level might not be sustainable. Personally, I also find that perceived exertion increases as cadence decreases, again under isopower conditions.

Standing, for the same power and cadence, will induce a higher heart rate, due to increased upper body motion and more upright position (standing heart rate is higher than seated).

If your heart rate is significantly decreasing while standing, you might be producing less power.