Getting out the saddle........

[DDYB]

If I try to get out the saddle on a climb I only lst about 10 seconds then have to sit back down as my thighs feel like they are on fire.............. Tonight, I tried spinning for the first time and found I had the same problem to a lesser extent.

Should I be doing some squats etc or will my thighs just get used to holding my weight eventually?

 

[Dayvo]

Make sure you've got the right gear and cadence for hill-climbing.

Spinning will help strengthen your legs, but it's better to spin (fast pedalling) than grinding (hard pedalling) until you develop more strength and a better technique.

 

[MacB]

It'll come on faster than you might imagine, I started all over the shop, basically anything hurt. Then I worked at spinning as much as I could, still had to get out of the saddle on occasions. But I seem to get a bit lazy if spinning only and have been experimenting with single speed. Sticking in the one gear means I get out of the saddle a lot more. But I'm able to last out of the saddle a lot longer as well. Couple of hills I do mean around 100 yards out of the saddle to finish them off.

 

[Randochap]

Build strength by riding more (and taking time to recover). With patience you'll soon be able to vary your climbing technique with standing out of the saddle.

As others have said, generally spinning at higher cadences is what you want to do.

 

[yello]

Just to clarify, don't try to spin AND get out of the saddle at the same time! One or the other... at least to begin with.

It does take a while to develop the muscles that will allow you to stand for any length of time but it will happen with practice. And don't be too obsessed/concerned with spinning. Not everyone does it (and by spinning, I mean averaging above 90rpm) and you will find your own cadence quite naturally. As long as you're not stressing your knees by pushing big gears all the time, I wouldn't worry.

 

[monnet]

As has been said, as your fitness improves it will become easier. BUT it also depends on your style of riding. It's a generalisation (because I know of a number of exceptions) but slighter riders (like myself) tend to climb out of the saddle with more frequency and ease than the bigger, more powerful riders.

My experience is that the powerful riders like to sit in the saddle, get a rhythm and ease their way up the hill at a steady pace. People like myself tend to be up and down like jack in the boxes (and are a nightmare to follow on hills because we never ride with a consistent rhythm). Neither is necessarily better or faster so it's a question of finding what works for you.

 

[jimboalee]

Try to get a 'Day pass' to a gym.

Make sure the gym bike has a "Watts" readout.

Get warmed up for half an hour or so.
Adjust the resistance on the machine so you generate 200 Watts at a high cadence, noting down your heartrate for the five minutes or so at that condition.
Now increase the resistance so you generate the same power ( 200 W ) at a lower cadence. Keep that condition for five minutes and record your heartrate.
Now increase again, and again, slowing down the cadence but still generating 200 Watts. Record those heartrates.
Cadence will be coming so low now, you will be lifting your arse slightly.
Finally, with the machine on max resistance, stand up and put-out the 200 Watts. Five minutes and record your heartrate.

I won't predict what shape the curve will be, but you will get an idea of your best cadence for HR.

My curve is :- high HR when spinning and lower HR when standing. Yup, I'm a grinder.

 

[fossyant]

Practice makes perfect.

PS "Thighs on fire" - erm it never goes away, you learn to tollerate it - you'll also be going loads faster though...... Going up hills always hurts (or you are not trying) - you just get up it much quicker.

No pain, no gain.....grrrrrr....

 

[ChrisKH]

I would add that my thighs are on fire more quickly when spinning if the saddle is too low. Check your saddle height.

 

[cyclingcleats]

hello, you will be able to stand up for longer if you try to sit down on hills. This will strengthen your core muscles and hip flexors.

You will put 12% less power into the pedals when you stand up because you aren't using your back muscles.

 

[peanut]

If I try to get out the saddle on a climb I only lst about 10 seconds then have to sit back down as my thighs feel like they are on fire.............. Tonight, I tried spinning for the first time and found I had the same problem to a lesser extent.

Should I be doing some squats etc or will my thighs just get used to holding my weight eventually?

you need to find the right rhythm . I suggest you watch some cycle races on Sky . The rhythm you need to find is slow and steady almost stalling.
I normally find the right gear is two gear changes up from the gear that I am comfortable in sitting in the saddle. When I am ready to stand I change up two gears and quickly stand before I bog down and fall off

Its perfectly possible to change gear whilst standing up if your gears are set up properly but it does take some technical ability

Don't push hard or let your pace increase. just concentrate on letting your body weight push the pedals down as you rock and keep the pace slow .