Should I sit or stand on a climb?

Sitting is more energy-efficient for long climbs because it uses less oxygen. Stand only for short steep sections (>10% gradient) or to stretch your back and leg muscles every 10-15 minutes.

VAM (Velocità Ascensionale Media) is your vertical climbing speed, expressed in meters per hour. It is the best metric for comparing performance on different hills, because it eliminates the factor of route length.

Long Climbs: MTB Technique and Pacing Guide (Level 2)

Level 2: Climbing Skills

Protocol: Efficient Uphill Riding

Efficient riding on long climbs - MTB Evolution cyclist on the hill

Goal: Minimise metabolic cost and optimise power transfer on long climbs and other terrain with a positive gradient.

Riding long climbs well takes more than raw power. This protocol focuses on biomechanical efficiency and energy management while climbing, so you can hold a steady tempo without dropping into the anaerobic zone too early (lactate accumulation).

Glossary of Key Terms

VAM (Velocità Ascensionale Media) A metric that measures your vertical climbing speed in metres per hour (m/h). It is key for tracking your progress on long climbs.

Power-to-Weight (W/kg) The ratio of your power to your body mass; the primary factor that determines speed on gradients above 5%.

Gradient The ratio of vertical rise to horizontal distance covered, expressed as a percentage (%).

Kinetic energy The energy of motion, which is lost quickly on a climb and calls for proactive gear changes.

1. Biomechanics: The Key to Long Climbs

Proper weight distribution directly affects traction (rear wheel) and steering control. Understanding the difference between sitting and standing is the foundation of efficient mountain bike climbing without needless fatigue.

Parameter	Seated (In-saddle)	Standing (Out-of-saddle)
Primary use	Long climbs, constant gradient.	Short, steep sections, accelerating, muscle relaxation.
Cadence	75 - 85 RPM	60 - 70 RPM
Efficiency	High (lower heart rate for the same power).	Lower (higher heart rate due to body weight).
Body position	Hands on the brake hoods, elbows in.	Rocking the bike left to right, body over the handlebars.

2. Shifting Protocol

Anticipation Shift to an easier gear 2-3 metres before the gradient gets steeper. This is the key technique for riding long climbs smoothly.

Maintaining momentum Keep your cadence above 75 RPM. Below 60 RPM fatigue rises exponentially, because you load the muscle fibres instead of the cardiovascular system.

The "Unloading" technique Ease the pressure on the pedal for 0.5 s while changing gears for a smooth transition.

3. Breathing and Heart Rate

Belly expansion Use diaphragmatic breathing. Don't breathe "from the shoulders"; expand your belly so oxygen reaches the lower part of your lungs.

2-2 or 3-3 rhythm Inhale for 3 pedal revolutions, exhale for 3. On steep sections switch to 2-2.

Heart rate management Keep your heart rate in Zone 3/4. Entering Zone 5 is allowed only in the last 500 m.

4. Mental Strategy: Beating the Hill

Physical preparation matters, but the mental side often decides the outcome. Riding long climbs is a game of patience and self-control.

Chunking

Don't stare at the top of the mountain; it can be demotivating. Break the climb into smaller segments – "to that bend", "to that tree". Focus on getting up the hill one segment at a time.

Positive self-talk

When your legs start to burn, your brain wants to quit. Instead of "I can't go on", repeat a mantra such as "strong and light" or "good rhythm". It lowers your perception of effort.

5. Nutrition for Uphill Sections

Gravity makes digestion harder. Focus on liquid sources of energy.

Before (Pre-load) 30 g of carbs (gel/banana) 10 min before the start.

During the climb Small sips every 5-10 min. Don't wait for the top!

Goal Avoid "bonking" (hypoglycaemia) before the summit.

6. Pacing Strategy

The right tempo is essential on long climbs if you want to avoid total exhaustion.

1/3: The start

Ride "too slow". 85% FTP. Save energy.

2/3: The middle

Stabilise. 90-95% FTP. Focus on breathing.

3/3: The finish

Full gas! Over 100% FTP if you've got the legs.

Pro Tips for Climbing

Relax your face:

Don't clench your jaw. Tension in the face signals "stress" to the brain and burns energy. Smile or keep your mouth slightly open.

Hand position:

On long climbs keep your hands on the flat part of the handlebar (tops) close to the stem. This opens up your chest and makes breathing easier.

Bike weight:

1 kg less on a 10% climb at 250 W saves about 3-5 seconds per kilometre. Empty unnecessary pockets to make long climbs easier.

Frequently Asked Questions About Riding Uphill

Should I sit or stand?

Sitting is more energy-efficient on long climbs. Use standing only for short steep sections (>10% gradient) or to stretch your back and leg muscles every 10-15 minutes.

How should I breathe on a climb?

Focus on the exhale. If you breathe out CO2 forcefully, the inhale will come reflexively. Try a 3-3 rhythm (inhale for three pedal revolutions, exhale for three) for a steady tempo.

What is VAM?

VAM (Velocità Ascensionale Media) is your vertical climbing speed in metres per hour. It is the best metric for comparing performance on different hills, regardless of the length of the climb.