"Cycling - Sitting and Standing on Hills"

1. Stand for 10-15 strokes to stretch hip flexors and alleviate load

2. Monitor heart rate at the bottom and top of the hill

3. Be efficient on both sides of the hill

4. Pull lightly on handles to load pedals when standing

5. Rest arms comfortably on top when in a seated position

6. Practise 'perfect circles' drill during training