1.I’ve often been told I should train with a heart rate monitor and that I should stick to very specific heart rate ranges when riding; is this a good way to monitor training ?
Not always. A heart rate monitor is a great tool and can help you know how hard you are working when you are riding at a constant sub-maximal pace. However, it is important to know that heart rate is affected by many factors like hydration, fatigue level, outside temperature, time of day and stimulants like caffeine. Therefore, you can use your heart rate as a indicator, but you must avoid making it the end-all be-all of your training. In most situations, the perceived level of exertion is just as good as your heart rate for monitoring your effort, and has added benefit of teaching you how to listen to your body.
For very short and intense efforts, the heart rate monitor is not a good litmus test at all.  Heart rate always takes a bit of time to adjust to the demands you are making on your body and for sprints or short intervals it makes for a poor way to measure how hard you are going. Those lucky enough to have a power measuring device (SRM, Powertap) will be able to take advantage of it here, others will have to rely on RPE (rate of perceived exertion).

2.What is the optimal pedaling cadence ?

Often neglected by beginners, finding the optimal cadence is very important to make the most of your cardio-vascular and muscular potential. If your cadence is too slow and you use a gear that is very tall, you put excessive strain on your leg muscles. If your cadence is too high and you use a small gear ration, you start hyperventilating and quickly feel exhausted. On flat terrain, the general tendency is to use a gear that is too tall, turning the legs at 70-80 rpm, whereas ideally cyclists should aim for 90-100 rpm. To learn what the optimal cadence feels like, you can purchase a cyclo-computer with a cadence function or count how many times you pedal come around in 15 seconds, then multiplying by 4. When starting out, it is something you should think about often on rides.

3. Should I be sitting or standing when I climb hills ? 

There is no set rule and it seems to depend on each rider’s style, strengths and weaknesses. However, as a rule of thumb, climbing in the seated position is more efficient, i.e. you will go faster with less energy. On a long climb, it is probably ideal to climb in the saddle and then get up once in a while to unwind your legs and pick up your pace a little. On short steep hills, it is usually best to climb out of the saddle, which allows you to use your whole body for maximum strength. Also, keep in mind that on a long climb, you should try to find a pace that you will be able to maintain the whole way up; getting out of the saddle early is probably not the best strategy.  If you wish to perfect your climbing, we recommend booking a personal training session with one of our coaches, nothing beats the hands-on approach !