Question: I see other cyclists pedal standing, and they seem to power up hills. But I can’t stand and balance at the same time. I feel like I’m about to fall over in a heap. Any suggestions? — Ali N.
Coach Fred Matheny Replies: Standing is a fairly natural skill, but it still takes practice. Use a lightly traveled road with a wide shoulder and steady grade.
The trick is to pull up on the handlebar with your right hand when your right foot is pushing down (and left hand for left foot).
The force you’re exerting on either pedal tends to make the bike lean to that side. You need to counteract this by pulling up. The result should be a rhythmic rocking.
Don’t overdo it. Let it be natural, and soon you’ll get the feel.
Another tip: Don’t lean too far forward.
For proper balance, your hips should stay approximately over the saddle and your shoulders should stay behind a vertical line drawn from the front hub.
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Coach Fred Matheny is an RBR co-founder who has four decades of road cycling and coaching experience. He has written 14 eBooks and eArticles on cycling training, available in RBR’s eBookstore at Coach Fred Matheny, including the classic Complete Book of Road Bike Training, which includes 4 eBooks comprising 250 pages of timeless, detailed advice and training plans. The Complete Book is one of the many perks of an RBR Premium Membership. Click to read Fred's full bio.
I find it difficult to ride on the drops when off the saddle. I don’t mind riding on the hoods off the saddle. Any suggestions.
You should ride on the hoods. It is hard to ride out of the saddle with hands in the drops for most people. Part of the reason is doing so compresses your diaphragm making it hard to breathe. You want to expand your diaphragm, particularly when climbing. There seems no benefit to riding out of the saddle with hands in the drops. The late Marco Pantani often did it, but we’ll never know whether it made him a better climber.
FYI this is my opinion. Unless you racing for a win, a town line with you buddies, or trying to get you PR on a Strava segment, there really isn’t much need to sprint on the drops. The aero advantage is very small. Yeah it does look cool but and you might go a little faster if your form is good but then you might not. So don’t do it. Most out of the saddle riding is done on the hoods while climbing and if you’re comfortable with that great. Now if you really feel the need to get out of the saddle while on the drops at the same time practice on the trainer.
I’ve read that Pantani actually had custom built bikes with a slightly longer steer tube because he liked climbing in the drops & the longer steerer allowed for the better breathing position like being on the hoods. How true, I don’t know, but sounds like the trend towards longer steer tubes on many recreational road bikes.
I like climbing in the drops on a gradual climb, or when out of the saddle on flats. I’m much smoother & tire less quickly. On steeper climbs I have more power & better breathing on the hoods. I’m trying to train myself to be smoother on the hoods, This is the position most pro’s seem to use, although many are also in the drops when breaking away on less steep sections.
Spinning classes helped me learn to ride out of the saddle.
Climbing standing is now my preferred position. I can put out more power that way and set a new 20 minute PB of 350W (5W/kg) using this method.
I don’t think it was coincidence that, for my general health that, 18 months or so ago when approaching 60, I started to include weight lifting in my training regime. I found the dead lift, bench press and single arm row had a noticeable effect on my posture and general well being. I felt my shoulders engage on simple tasks like using a screwdriver and the shopping feels 10lb lighter.
I am absolutely convinced that everyone who wants to live a healthy life should be able to move all their joints freely and keep them strong via heavy lifting of some sort.
Regards climbing standing, it is all about the posterior chain, This tends to be weak on cyclists who only ride bikes. My shoulders are rock solid thanks to bench presses/rows and I can feel the power being generated by my glutes and hamstrings when I climb just like when I deadlift.
So if you want to climb standing, get mobile and lift weights, If you want to sprint faster, get mobile and lift weights. If you want a healthy pain free life through to old age, get mobile and lift weights.
One thing that you didn’t mention – is that standing while climbing works much easier when you’re using clip-in pedals. If your feet aren’t clipped in, then pushing your foot through the whole pedal cycle when climbing just doesn’t feel as secure.
Good one, Chuck, It’s easier when clipped in (as with toe clips), and also when clicked in as with clipless pedals 😉
Jim