Question: On a long climb, is it better to sit and spin or stand and crank? I can spin faster seated, but it feels better to stand from time to time. Which is better? — Art S.
RBR Replies: This sounds like a simple question, but the answer is complicated. It depends!
A rider’s most efficient cadence is highly individual. There are numerous factors, including muscle fiber type, fitness, body weight and the way you’ve trained.
Generally, heavier riders sit more because when they stand, they have to support their hefty weight while pushing the pedals around. The saddle provides this support when they’re seated, reducing the weight penalty.
Also, fast spinners on climbs have trained themselves to ride that way. Spinning isn’t necessarily a comfortable technique because it puts a heavy demand on the cardiovascular system. The pros don’t pant and gasp a lot, but you probably will.
Like every rider, you need to figure out which method is more efficient.
Many riders find that a mix of standing and sitting works best, especially on an extended climb. It sounds like you’ve discovered this and now need to determine the right ratio of being in and out of the saddle.
“. Spinning isn’t necessarily a comfortable technique because it puts a heavy demand on the cardiovascular system. The pros don’t pant and gasp a lot, but you probably will.”
–but – spinning or not spinning is not a factor in heart rate (cardivasular ‘demand’)
–what is a factor is, how hard you decide to work at a given time
–usually standing is less efficient because now you are supporting your weight
Agreed, it depends. For me climbing while standing results in a higher cardiovascular demand, i.e. I can climb at relatively the same speed standing as sitting, but my HR goes up about 6-8 bpm while standing (given my body is now working to keep me elevated), and when sit back down my heart rate comes back down. So I’m definitely working harder while climbing standing ;). However, I do get relief from the muscle groups that I use more during “spinning” allowing them to rest for a bit while standing, so it’s a trade-off. Also “spinning” may not always be available as an option, the climb gets too steep and I run out of gears, and my cadence falls off. I find that when my “spinning” cadence drops below 60 rpm (I like ~70-80 rpm while climbing), it’s more effective for me to stand more often to get over those steeper sections. So for most climbs that I ride, it is a mix; I’m sitting for the majority of the climb, with a few standing sections thrown in.
In the “rules of thumb” category, I have heard over many years that light riders can get more benefit from standing while heavier riders benefit from remaining seated. That weight transition seems to be around 160 pounds (70 kg) with a range of maybe +/- 20 lbs. – so 140-180 lbs.
At my age (85) I’ve found a new system for negotiating hills…walking!!!
Ha! Thanks for making me smile, Robert!
Jim
I often think of this as an option (at 43!!). I applaud your rigor. Hopefully, I make it to your age still on my two wheels!
Putting aside the length of the climb, the percent of incline and the distance/speed you are riding, they all come into play, I’ve found that the more you stand (like any exercise) the easier it gets.