Hill Riding Technique Q

amy_ball

Hello,

Looking for some guidance in Da Haus regarding hill riding.  I've read the EN documentation about spinning up the hills, racing down the other side and flattening out the course.  Got it.  How about a person's position on the bike?  Should I try to stay aero as I spin up the hills or sit up, shift weight back, and open up the hip flexors and ride that way?  I would think that I would want to sit up and shift the weight back but I read something in Da Haus which made me think that I was wrong.  What's the 411 on proper hill riding position (provided you can stay in the seated position)?

Michele Cellai

Haus- please correct me if I am wrong.
During training for last iron, I remember Rich opining that if you are under 15 mph, then you are not going fast enough for aero position to make a difference. SO you can use this an opportunity to sit up, stretch, change position, shift weight back. Since I can drop below 15 at the drop of a hat, I tend to go for under 10 mph as my opportunity to "readjust".

Steven Ford

What Michelle said, yes sit up if you are slowing down.

daisymack

At the encouragement of the Haus, I've gotten really good at staying aero while riding up a hill regardless of speed. I find it smooths out my ride, especially given that I ride a lot of rollers and the sit up/sit down/up/down can really mess with my rhythm. I'm also a big believer that shifting pressure points on the saddle wears me out quicker than if I "sit and stick".

That said, I sit up if a) I'm fatigued and need a position break or a drink or a nibble, or b) I get to a point where it's so steep or I'm so slow that I start to lose control of the front wheel. If I feel unsafe, I sit up.

Al Truscott

One thing to learn about a tri bike is that it may well feel MORE comfortable to ride it for extended periods on the bars, rather than sitting up - that's how it's (supposed to be) designed. I tend to go by effort, speed and comfort, in that order, in deciding when and for how long to sit up. Usually, below 7 mph, or above an 8-10% grade, or when my back and neck need a stretch.

If riding aero for extended periods is never comfortable, that's a sign you've either got the wrong geometry for you body, or you need a better fit.

jwpicciotto

So you have heard a range of opinions. The important thing is to go out and find out what works for you. One comment on your note about shifting your weight back. This is a style more adapted to road bike riding versus Tri-riding. The purpose in shifting you weight back it to simulate a higher seat position. This tends to increase power. The negative of increasing power is that it increases effort as well. If you are trying to conserve energy on the bike course, you might just focus on riding smoothly on the hills to keep with the coach's guidance to flatten the hills. Again take my comment with a grain of salt. Find what works for you and is comfortable.

Coach Rich

Hi Amy,

My notes:

• If I'm going slower than about 13mph, I usually just sit up. Not to become more/less powerful but rather to get out of aeroposition, stretch my bike, etc.
• I'll also stand but ONLY as a way to change positions, not put out more power. I'm very careful to hold the same, or even fewer watts when I stand as when I sit.
• That said, staying in the bars during a climb can be a good tool to keep you from getting stupid and working too hard. That is, you are more likely to not go crazy on the power if you stay in the bars vs sitting up.

amy_ball

Thanks everyone. I'll be putting this into practice this weekend in Louisville.