Edit: I made a concious effort of analysing my climbing technique on my commute home this evening and I have altered my original post by means of
strikethrough (removal) and
font colour (addition)
I conform to the practice of keeping the upper body as still as possible when climbing (both in and out of the saddle). Definitely avoid throwing
or rocking the bike from side-to-side as this is inefficient.
As others will state, the natural rhythm includes a slight side-to-side rocking. The effect I feel is in the forearms, as (I perceive) my shoulders and torso are still. There is naturally movement from the hips down. Keeping your body and bike truly vertical is probably a technique track cyclists employ from the starting gate when all their power is transferred into pushing down and pulling up on the cranks and bars. Other tips:
don't shift down the gears immediately a hill comes into sight. Some hills in this country preclude this due to a steep down, a sharp turn then a steep up, however, try to maintain the cadence you were riding prior to the hill and
read the road ahead. Conversely, don't leave it too late or your cadence will drop significantly, momentum will drop off sharply and you will be facing the prospect of having to disengage foot from pedal to prevent the embarrassment of falling over (been there
)
get out of the saddle just as your pedal stroke comes to the top and starts its downward movement. Practice and get used to keeping your bike moving forward at this time so that you maintain momentum (and avoid
dropping a wheel length if riding in a bunch and gaining the wrath of the rider behind you)
concentrate on your pedalling action: think circles and imagine driving these circles forward in a straight line up the hill with the power from your body. Personally I pedal a relatively high cadence when climbing. It's not anywhere in the same league as the great Tour climbers, but the effect is similar. It's all about rhythm and maintaining it by changing gear to suit your cadence dictated to by the terrain, your style of riding and your strength. By pedalling a high cadence, I can visualise myself getting somewhere rather than struggling to turn over a humongous gear.
If you are into that sort of thing, watch some old TdF video/DVD and study the technique of the guys who win !
keep your body weight over the cranks to maximise power in the downward stroke. Too far forward and you are effectively having to use a pulling action in the pedal stroke. Try to avoid crouching all over the front of your bike when climbing out of the saddle. By maintaining an upright position - open shoulders and torso - breathing should also be easier. I find that I match my breathing to my pedalling rhythm.
If I do want to apply more power, I find myself
pulling on the brake hoods and using my whole body,
but still trying to maintain that upright torso and as
straight-line vertical a bike as possible.
above all, try to relax.
When we ride the Twilight 600 at the end this month, we can have a chat and you can try out your new out-of-the-saddle technique climbing the Sma' Glen, then compare it with your in-the-saddle technique climbing Glen Cochill