Hills are a challenge for many cyclists, whether on a road bike on a paved trail, or a mountain bike grinding your way up a loose off-road surface. Your pedaling efficiency and your ability to apply force to your pedals smoothly can have a strong effect on your hill climbing. Simple exercises can contribute to your pedaling skills and help you climb hills effortlessly.
Clipless Pedals And Pedalstroke
Bicycle pedals are mounted to crank arms that rotate around a central hub. While the movement of the pedals is circular, the natural motion of your legs is not. With platform pedals, you alternate pushing the pedals down with each foot. Clipless pedals attach to cleats mounted on your biking shoes, which give you the ability to pull upward with one foot while the other is driving down. This results in more energy used in the pedalstroke itself. Pedaling in a fully circular movement is a skill that requires practice, but will pay off on steep climbs.
High Cadence Low Gear Spinning
One method for increasing your pedal efficiency is to practice a circular pedaling motion against very little resistance. For this exercise, use an indoor trainer or choose a flat length of track. Select a low gear, and concentrate on spinning your pedals as quickly as possible. If your begin to bounce in your seat or find yourself catching your feet at the top of the pedalstroke, slow down just enough to smooth out your cadence.
Single Foot Pedalling
Pedaling with a single foot is best attempted if you have your bike supported in an indoor trainer. However, it is very effective in teaching you to pedal in the most efficient way possible. Clip in with only one foot, and rest the other on a stool or the frame of your bike trainer. Select a moderately high gear, one that provides noticeable resistance throughout the entire range of the pedal motion. Concentrate on pedaling in a smooth circle with no gaps or jerking movements.
High Resistance Low Cadence Pedaling
Pedaling at high cadence and pedaling with one foot at a time teach you to move the pedals efficiently; pedaling in a very high gear at a low rate of speed teaches you to apply force efficiently. Set up on your indoor trainer or on a level stretch of track, shift into your highest gear, and concentrate on pedaling smoothing through the full circle. This will also train you to pedal against the higher-rolling resistance of a steep hill.
References
- Twin Cities Bicycling Club;Clipless Pedals; Liz Sands
- REI: How to Climb Hills on Your Bike
- "The Mountain Biker's Training Bible"; Joe Friel; 2000
- "Mountain Bike Like a Champion"; Ned Overend; 1999
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