“Uphill” – This is one of the disciplines of mountain biking – extreme cycling. Mountain biking appeared more than 30 years ago, was recognized as a sport in 1990, and in 1996 entered the Olympics program. Today it has 10 separate competitive disciplines, in which championships are held annually, including uphill.
This sport involves riding a bike uphill for a while. The distance can consist of long and gentle climbs, which professionals call “pulls”, as well as short, but steep ones (they are called “sticks”). At the same time, the length of the route and the level of its complexity are determined by the organizers of the competition. It can be flat, with an asphalt surface, or run over rough terrain.
Races are divided into individual and group. Group uphill is usually an elimination race. The start is held simultaneously for all participants. The goal of each of them is to overcome the entire distance in the shortest time or to rise higher than all the others.
Uphill bike
A distinctive feature of the unit for high-speed climbing uphill is its low weight (less than 10 kg). Such characteristics as power and strength are secondary, since there are no obstacles on the route of the athletes.
Uphill has the following bike requirements:
Wheel diameter is 26″.
Frame in carbon fiber or aluminium.
Tires with a pronounced tread that provide reliable grip on the track surface.
Contact pedals.
Light weight equipment.
Depending on the terrain, two-suspension bikes or a hardtail are used – a unit without a rear shock absorber. The problem of choosing between these two varieties is solved taking into account the terrain: if the track is flat and smooth enough, then a hardtail will become more effective, but if there are a lot of holes, bumps and other irregularities on the road, then it is better to choose a two-suspension. The hardtail will then lose traction.
Professional recommendations for effective uphill
The first and most important thing to remember is that you should not try to jump above yourself. If experience and strength are not enough, it is better not to tear the veins, but to dismount and go on foot. After all, the anaerobic load during a long high-speed rise is huge, and in addition, the joints and ligaments suffer.
A few tips to follow to master uphill:
- Classes in the gym. The musculature and respiratory system are primarily responsible for climbing uphill on a bicycle. The more you ride a bike, the better you develop proper breathing. But in order to build and strengthen muscles, you should train in the winter, when there are no competitions. Weighted squats are best suited for this purpose. Literally a couple of sessions a week – and the muscles of the thighs will come into the desired shape in a few months.
- Weight loss. Excess weight when climbing uphill most of all interferes with the athlete. This applies not only to the bike and attachments, but also to the weight of your own body. The more extra pounds, the harder it is to climb. Therefore, before the competitive season begins, it is recommended to sit on a healthy diet and lose five pounds.
- Proper overcoming of junkies. If the climb is short but steep, then the technique for overcoming it depends on the quality of the roadway. if it is smooth asphalt, then you need to set the suspension fork lock, how to accelerate and climb up, taking advantage of the phenomenon of inertia. On rough terrain, this technique will not work. It is not recommended to turn off the suspension fork here, since the road is uneven and stones, branches, etc. can come across on it. In this case, it is important to choose the right gear – strong, but not requiring too much energy. Then it is necessary to rationally distribute your own weight, moving it as far forward as possible in a sitting position. To do this, you need to lean towards the bike, bending your elbows. In order not to lose acceleration, it is better to go around stones, pits and other troubles on the road. After all, the loss of pace is critical – having stopped, it is unlikely that it will be possible to resume the rise.
- Proper overcoming of “drafts”. If the rise is gentle, but of great length, it makes no sense to pick up speed in advance. Inertia will not work here, since the momentum received during acceleration is absorbed during movement. The main factor in this case is the transfer. It should not require great physical effort, however, pedaling should not be done too easily. The athlete needs to keep the knees straight and the hips parallel to the bike frame. Uphill is full of various “surprises”, especially in terms of gentle slopes. So, at the end of such a section, a steep segment can be found. To overcome it effectively, you need to change gear and shift your body weight forward. A strong wind blowing in the direction opposite to the movement is also capable of complicating the process of climbing uphill. At the very beginning of the journey, this is not so noticeable, since the mountain protects from the wind, but as you approach the top, the headwind significantly complicates the ascent. In this case, you will have to apply