Seated or standing?

Train For short steep hills, climbing speed may not be as quick, on climbs less than ten per cent it is better to climb in the saddle using a high pedal rate rather than to stand and use a higher gear. Muscle strength will not be used as much. The build of the rider and the gradient of the climb needs taking into account.

The physiology of different riders lets them to sit but many rely on extra power from riding stood up in a higher gear on the shorter steeper climbs.

There is a lack of – force production – the ability to produce higher power for a shorter period of time which ascribes to the growing popularity of triple and compact chainsets.
A consequence is lower leg strength. Many riders are forced to change into an easier gear when reaching any short steep hills and then losing speed and momentum. In shorter hilly time trials having adequate leg strength to combat shorter hills and maintain speed is important.

Lighten up or power down

Natural climbers in the Pantani mould are able to power out of the saddle to attack using their greater power to weight ratio, on the longer climbs turning a lower gear in the saddle will be more efficient.
Some riders strike a balance between total power and weight. They carry more leg strength but use that explosive power to major effect on short steep climbs where weight is less important than in the big hills or mountains.

Train For Short Steep Hills

Generally the lighter you are the better you can climb. A good efficient climber has a higher power output with a less body weight so if you have extra layers of insulation around your mid body, losing some of it while increasing your power will result in a faster climb.

Lighter riders are more efficient in or out of the saddle, power-to-weight ratio is critical for success in climbing. If you do not have a lot of weight to lose, the most efficient and sustainable way to increase your power-to-weight ratio is to focus on the former, working on boosting the Functional Threshold Power.

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