So when you climb with some effort, how hard do you grab the bike?
After lots of comments about how „I got bigger“ despite doing absolutely nothing with my upper body, I‘m not sure, if it‘s just me? Maybe it‘s a fitting thing, but how do you keep the bike stable while pressing with low cadence and being slow when going up? How do twig-like cyclists (sorry) climb?
This year at the start of the season I had to take short breaks on climbs because my arms got sore. It makes sense having trained the legs only inside during winter. But I have never heard of this before. Did my leg/arm strength ratio get out of hand last winter?
I don’t notice using my arms whilst climbing, it is in fact that during these moments I have the opportunity to refuel because I can easily let go of the handle bars, during descents (and sprints) however…
Only time I use any arm strength while climbing is if out of the saddle and/or when accelerating with hard (VO2 or higher) enough power that there is need to use the upper body to stabilise the bike against the force from the legs. Steady seated climbing up to ~threshold doesn’t really require any noticeable arm strength. But I do most of my riding outside all year round so maybe that means my arms are accustomed enough to steering, braking, accelerations, etc that climbing doesn’t stress them. Or maybe you’re climbing out of the saddle a lot and that’s straining them? I find much bigger issues with the stress on the arms on long descents which I only get to do when travelling to places with mountains.
Yes, we are talking clearly >10% and needing quote some effort, usually (upper) threshold, also for at least 15-20minutes. Maybe some people are just better with balancing using their core?
Yes, I do that as a change.
It‘s nothing I worry about, but I found it funny that people don‘t talk about it.
I think simply that when going uphill at >10% inclines most of us encounter a lot of other limiters before we get anywhere near to noticing arm strength as an issue!
Maybe your form could use some tweaks. Or use an easier gear for a break in a longer climb (or for the whole climb?). I mtb, so probably use arms a little differently due to the rough surfaces. When climbing something steep and smooth, I try to stay pretty fluid and use arms for some leverage, but more to guide the bike under me.
My experience
Unless it’s off road where I need to deal with rocks etc. I find its core strength. I can play drums on the hoods with my fingers while climbing on the road unless I’m out of the saddle on real steep ones.
It can also be bike fit. On flat roads you should have very little pressure on your hands.
Racing can be another story if you are full of adrenaline.
After reading your answers, I think it was mostly on my gravel bike (shorter geometry, limited gearing). On some inclines the front of the bikes starts to jump a bit / lose traction. That‘s when I start using arms to counter balance the leg push.
A non-scientific visual survey of the world’s top climbers would suggest arm strength plays a very small role in climbing prowess. The same sophisticated analysis suggests it may play more of a role in track sprinting
It’s better to adjust your bodyweight (trunk) relative to the bike to counter front wheel lift. Sometimes you have to sit down, slide forward to the nose of the saddle, lean way forward, drop your elbows, i.e., get your center of gravity further forward.
I used to have trouble climbing out of the saddle, but now can do it for minutes at a time. I’ve gotten better at balancing fore-aft and not depending on my arms so much
