Mountain riding: The right riding technique and tactics for the next mountain passes

On hills, gravity pulls the bike and rider backwards. This initially has an effect on pedalling. With every pedal stroke you accelerate the bike, at the dead centres of the crank position the bike slows down, the speed pulsates around an average value. The muscles feel this. As a result, the optimum pedalling frequency is 10 to 15 revolutions per minute lower than on the flat. Positive: Unlike on the flat, there is good feedback on the use of your muscles when pedalling, which means that it is easier to pedal uphill efficiently than on the flat. In addition, the saddle becomes an inclined plane, which means you have to do more holding work overall, which also needs to be trained.

These 5 points should always be taken to heart when riding uphill:

1 - Preload

Arms, shoulders and back muscles form a power sling. The upper body is the support for the strong leg muscles. Keep your arms slightly bent and pull your elbows slightly inwards towards your belly button. A slightly tensed upper body in this way is stiffer and allows less pedalling power to dissipate. Keep your back straight and open the angle of your hips slightly so that you can breathe better. Keep your hands on the brake levers or the upper handlebars.

2 - Pedalling technique

Stretch and lift your legs smoothly, avoid power peaks. The aim is to ride smoothly and with good efficiency, not with brute strength. Keep your legs straight and your upper body and hips steady.

3 - Cadence

The optimum cadence is 10 to 15 revolutions per minute lower than on the flat. Aiming for 80-85 rpm is a good target. A particularly powerful (slow) pedal stroke lowers the heart rate, but is harder to maintain in the long term and costs more energy. Therefore, practise a smooth uphill pedal stroke during training.

4 - Translation

Reserves are always good, there are no gears that are too light! Realise at least a 1 : 1 ratio. The fact that the gears are not enough downhill is only an issue for top riders.

5 - Saddle choice

A saddle with a slightly raised rear end and a surface that is not too slippery supports the uphill pedalling and reduces the work required to hold the upper body in place on the mountain.

The ultimate weapon when riding uphill: the cradle kick

Pedalling uphill in a standing position primarily serves to loosen the muscles and relieve the pressure on the buttocks for a short time. In the long term, however, pedalling in the cradle is not efficient because you have to do additional holding work - as can be seen from the rising heart rate. It is therefore best to use the cradle pedalling technique regularly on climbs, but only briefly to loosen up. This also allows you to overcome short, steeper sections without changing gear, as a lower cadence is more comfortable when standing. Cradle pedalling is also suitable for strong accelerations such as sprints because you can use more muscles overall.

The right cradle kick technique

• Swivel the bike slightly back and forth under your body to get your centre of gravity over the pedals during the pressure phase.
  
• The arms alternately exert traction and pressure on the handlebars. However, don't turn the bike too hectically, as this costs energy and doesn't help.
  
• AttentionIf you stand up in the middle of the field of riders, you should pedal dynamically so that the person behind you does not accidentally ride up if the bike loses speed because half a pedal is missing.

Riding mountain passes - the right uphill speed is crucial

Long hills require one thing above all: adapted speed. Riding too fast up the first mountain on a racing bike is the most common mistake. There are no miracles: if you overdo it, you will be left behind later on.

The right pace varies from person to person and depends on your personal continuous performance limit, which is determined in advance during training or performance diagnostics (FTP, threshold performance). You should always orientate yourself on this and stay a few percentage points below it. The best way to set the right pace right from the start is with a power meter. The heart rate reacts with a delay, but is also a good guide on long climbs. Riding above the threshold is absolutely to be avoided in long marathons. Subjective exertion lags behind the actual exertion, which makes it difficult to adjust your pace by feel alone. The best subjective indicator is your breathing, which responds faster than your heart rate.

The right tactics for the mountain pass

Salami tactics almost always work. The next hairpin bend is the (foreseeable) goal. If there are no hairpin bends, you can collect kilometre markers. With the near goals you shrink every mountain to a bearable size. Eat/drink a snack every 20 minutes!

The right gear

Mountains are rarely completely even. Serpentines are flat on the outside and steep on the inside. Sometimes ramps build up. What is the best tactic to get to the top quickly? The best tactic is to pedal evenly, as this results in the shortest total riding time. This requires a lot of shifting. If you're riding on the outside of hairpin bends, you should shift into a heavier gear and keep pressure on the pedals. If the gradient decreases, steady riders with a power meter have an advantage: they are less likely to give in to the natural reflex to pedal less hard immediately.

If it gets too steep and you run out of gears, add extra hairpin bends to the road. "Riding in serpentines is better than pushing.

The right setting

Never forget: They do it voluntarily and for fun. Enjoy the tough moments too. Create your own personal mantra and project positive images into your head cinema.

Riding technique: Riding downhill correctly

Marathons are rarely decided downhill - but everyone still has to go down. And preferably safely and with fun. Top rule: Don't endanger yourself or others. This means always riding in such a way that you are in control of what is happening. The comfort zones can be very different. Sufficient clothing is also part of control. If you are shivering from the cold, you are certainly not in good control of your bike.

Our tips:

• Drive with foresight, observe traffic and passengers, also look behind, overtake at a distance and do not overtake on the inside of bends.
• Reduce pedalling power considerably. Accentuated acceleration is more effective than constant pedalling in a less aerodynamic position.
• Approach bends in such a way that your own side of the road is sufficient for manoeuvring. Brake for bends, aim for the exit of the bend and carry the momentum with you. If you brake hard, you will lose time ("go faster for longer"). Do not brake in bends.
• Accelerate briefly and hard at the start of steep sections, then fold aerodynamically onto the bike and use gravity to propel you.
• Don't sneak up unnoticed in the slipstream. Work together, communicate. Whoever rides in front is responsible for the riders on the rear wheel.
• Adjust speed in wet conditions. Take care in tunnels, drive by sight!