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Definitely easier for a bigger/stronger person to carry a heavy load, than for a smaller/weaker person. That's not to say the heavier person will be actually be quicker, but the added load will normally slow them down less.
Hook-a-bike is another option. Although mines been in a drawer for a couple of years now...
https://pushcomponents.com/produkt/hookabike/?lang=en
The other really important thing in hike a bike is the word patience... Take the ultra runners' approach to hill climbing. Slow down quite a bit, take your time and don't thrash at it, that'll only make you more tired, faster..
I agree with all of the comments about adding core and upper body strength though. Helps massively, both on the up and on the subsequent down, when you're going to be in better shape to appreciate it all the more.
Hook a bike!
That's the fella. Worked well 👍
Hike a' bike is all in the mind, if you revel in suffering for your art it pays dividends!
The last bastion, where technology will not help. no cutting corners, just blood sweat and tears, once the summit is reached the view unfolds, the joy of the descent awaits, a great leveler.
There’s no 95kg people winning hill climbs because after about a dozen reps the strength of your legs is irrelevant…
As is your point. Once again, we aren't talking about bodyweight exercise here, we're talking about adding a percentage on top. In the case of a smaller person, a huge percentage.
If the hill climbs were done with people carrying large and extremely unwieldy weights then...
As is your point. Once again, we aren’t talking about bodyweight exercise here, we’re talking about adding a percentage on top. In the case of a smaller person, a huge percentage.
If the hill climbs were done with people carrying large and extremely unwieldy weights then
I'm 65kg and I'd definitely fancy my chances in a hike-a-bike race against someone 20 or 30kg heavier than me. Why? Well firstly experience of having been out on the hill with big, muscly guys and usually being quicker than them but mainly because I'm hill fit which is nothing to do with muscle bulk. Those same guys would of course absolutely destroy me on any max weight contest (say 1-5 reps) but that's not what hike-a-bike is.
Obviously there's a limit and a tiny person is going to struggle humphing a bike around but IMO it's much more to do with general fitness than strength.
My assumption is that carrying your bike uphill (as there seem to be different definitions of hike-a-bike kicking around) requires a certain level of strength and toning to comfortably lift and manage the bike - and then decent cardio fitness to progress upwards.
As a shorter-legged individual, I also feel I have a slight disadvantage at it.
As a shorter-legged individual, I also feel I have a slight disadvantage at it.
Ah, so a lower centre of gravity and thus better balance with a bike on your back. (wink)
I'm pretty sure everyone's got a disadvantage at some point or other when they're hike-a-biking. At six foot and 75 kilos, I can hoik a heavy bike around much more easily than my much shorter, 55-kilo wife but she's unstoppable once she's actually managed to wrangle a bike on to her shoulders and set off up a hill.
I’m 65kg and I’d definitely fancy my chances in a hike-a-bike race against someone 20 or 30kg heavier than me. Why? Well firstly experience of having been out on the hill with big, muscly guys and usually being quicker than them but mainly because I’m hill fit which is nothing to do with muscle bulk. Those same guys would of course absolutely destroy me on any max weight contest (say 1-5 reps) but that’s not what hike-a-bike is.
Who would 'win' if you had to carry them up the hill or vice versa? I bet it would be you 🙂
Joking aside, there's clearly a bunch of stuff going on with this - cardio vascular fitness, carrying technique, walking technique, core strength, localised muscular endurance, gradient, determination/mentality, relative load etc, etc. Some heavier people will be fast, some won't, ditto lighter people. It's clearly not just going to depend on weight or any other single factor.
I have a weird observation that maybe someone a bit more anatomically minded can either confirm or debunk:
When I have to get off and either push or carry across the back, the first ten minutes are excruciatingly slow and hard, even if I was riding effortlessly. I have a theory that hiking uphill is more hamstring dominant for me than riding which is more quad dominant. So I have been spinning or grinding away no bother, but not activating y hammies very much so they are not as warmed up as the rest of me. Combined with the added core stresses it does take me a while to get into the rhythm of it.
I remember a particularly grim day out was carrying up Carn Liath on Beinn a' Ghlo up all those bloody steps. Took me until about half way up to feel like I wasn't made of wooden planks nailed together.
I've done more hillwalking and added a few different posterior chain exercises to my routine over the past couple years and I do feel as if it's not too bad at all now.
When I have to get off and either push or carry across the back, the first ten minutes are excruciatingly slow and hard, even if I was riding effortlessly. I have a theory that hiking uphill is more hamstring dominant for me than riding which is more quad dominant. So I have been spinning or grinding away no bother, but not activating y hammies very much so they are not as warmed up as the rest of me. Combined with the added core stresses it does take me a while to get into the rhythm of it.
I (infrequently) do more stretches and such - because walking and cycling are so different in muscle use and flexibility needed.
sounds like you need to do some squats and some exercises to strengthen your core – this will help you keep your balance when loaded up unnaturally.
Core work is always a good thing. It's surprisingly easy to adapt to a really weak core, and after that it won't get stronger as the muscles get lazy. Glute bridges, hip thrusts, and one legged variations of those might help wake up a lazy core.
Although for hike a bike I'd say something more like floor to overhead dumbbell press might be closer to carrying a bike on the shoulder.
Add unweighted single legged glute bridges or hip thrusts to your warmup routine at the gym before the main lifts, 3x 20 reps. Then use the floor to overheads as a finisher, as many reps as you can in 90seconds of a weight heavy enough to slow you down (i.e. it should be <20 reps), alternating sides, rest, stretch a bit, repeat.
I have a theory that hiking uphill is more hamstring dominant for me than riding which is more quad dominant.
+1, I've been trying to resolve some issues and I've concluded that even though I can RDL 100kg for fun (my coach was mildly concerned when I sent her the video and hadn't unloaded the bar from the deadlifts!), my posterior chain and abs are really lazy. I.e it might not actually be my hip flexors giving me an anterior pelvic tilt. They are tight, but I'm suspecting it might be because they're not working against much normally.
This is sponsored but shows the Hookabike in use.
But there's no shortcut for me other than hard training.
It'd be interesting to try the Hookabike, I don't think I'd take a punt on it untried though.
That looks like hell if I'm honest. I'm no expert but I have a little experience of walking up hills with heavy thing strapped to my back, popular pastime in my old job.
But the saving grace was getting the weight as high as possible under the top flap, I think I'd find having a bike hanging off the back of my low pack an absolute grind and counter to effective uphill movement, it's basically trying to pull you backwards the entire way.
As for the weight/height convo above. I've seen very small people fly up hills with heavy things as have I seen very tall people.
All round physical conditioning is key as well as a good mindset because it's a grind. The brain always gives up before the muscles do.
The brain always gives up before the muscles do.
Didn't Nims Purja say something like, 'when you think you are ****ed you are actually only 40% ****ed'
Aye, blokes like Nims are built different.
I've seen many a fit bod (of all sizes) pile in on phys, definitely done it myself when I was younger before a more mature mindset was nurtured.
You've just got to embrace the suck and keep pushing, being physically fit and conditioned for the activity is important but so is having a strong head game to come with the discomfort.
When you think you're ****ed, you're actually just 45% ****ed.
I do 360s with a macebell and it is extremely good at shoulder/upper body and core strength all in one time efficient exercise:
and
https://youtube.com/shorts/2o7dEiynKL8?si=-OAS5meZBIX3wW-e
yesterday was the first time I tried rucking, where you put extra weight in your rucksack and go hiking, preferably up something steep.
enjoyed it so much I've bought a rucking specific rucksack from here, which looks outstanding value compared to the other strong packs out there :
https://www.yomp.store/collections/bags-rucking-backpacks/products/yomp-backpack-shadow-black
They also sell the weight plates, and also shoulder moonted sandbags which might also be good for endurance training :
https://www.yomp.store/products/yomp-basic-training-sandbag
It’d be interesting to try the Hookabike
My view on all these fancy gizmos is the same as my mate said to the barmaid when she offered him a tray to carry his beers...
" No thanks, I've got enough to carry already,"
I think I’d find having a bike hanging off the back of my low pack an absolute grind
Yep. The difference was that you didn't have to actively hold it there using your arms. Obviously you're still carrying a 15kg bike, but at least it stays put by itself, and you're not being constantly being pulled off balance by having to hold it across your shoulders with your arms up behind your head.
When you get the bike balanced in just the right spot on your back, it's sooooo much easier than pushing.
Perhaps those gadgets make that easier to achieve consistently, or perhaps they don't.
But if they did, I'd give it a go (if I lived in the Lakes or Highlands).
What do people think of the relative effort involved in pushing/occasionally carrying a bike on that sort of interim slope where it's not impossible relative to actual hike-a-biking with the bike on your back?
Obviously if I did more weighted mace, super heavy core training and deadlifted e-bikes regularly I'd just tuck the bike under one arm and run up the slope chanting 'no gain, no pain, feel the burn etc, etc'
I do 360s with a macebell
Looks cool but I wouldn't risk it indoors and not without wearing a helmet!
What do people think of the relative effort involved in pushing/occasionally carrying a bike on that sort of interim slope where it’s not impossible relative to actual hike-a-biking with the bike on your back?
I read you're asking about pushing and occasionally picking it up by your side, vs. getting it on your shoulders for a good stint. The problem I find with the former is you're carrying a heavy thing by your side but need both arms, and the leg on that side does a lot of the work. And you have the same problem as pushing on narrower trails where either you or the bike can go on the worn-in path, you end up having to lift it higher to clear rocks etc.
Push the MTB for me whenever it is reasonable to do so. Problem is the hike-a-bike we all enjoy will usually throw in obstacles that get you lifting it hither and yon, so you wonder if you were just better off carrying it. But for a smooth-ish mid grade then push feels way easier for me.
Cross bike can go on the shoulder all day, but MTB isn't great on one shoulder after a bit ime. Front triangle not designed for it, you can wrap your arm to hold the bars but not perfectly, bit heavy etc etc Bunch of sub-optimal stuff that doesn't matter for 10 minutes but is aggravating for the more fun hike-a-bikes. And I CBA with hoisting it proper over both shoulders if it's not steep.
I ticked Kinder plateau circuit on a cross bike because the MTB I wanted to take, with B+ tyres that I thought would be good, had some silly problem. Recollect being a bit annoyed riding over the flags from Chunal that I wasn't on the right bike, but 5 mins into the circuit it was clear I was on the perfect bike. Unrideable / rideable with little inbetween is good for a cross bike.