Cycling involves more than just sitting and pedaling. There are times when standing up on your bike, or utilizing a “Bike Practice Stand” technique, can significantly enhance your performance and comfort. However, standing while cycling is less efficient than sitting, making practice essential to reap its benefits. This guide will delve into how to become proficient at standing pedaling, and strategically integrate this skill into your cycling routine.
Why Practice Standing on Your Bike?
The necessity of practicing standing on your bike depends largely on your cycling discipline. For instance, triathletes and time trial specialists rarely leave the saddle during races. For them, dedicated standing drills might be a lower priority. Conversely, cyclists engaged in criteriums, mountain biking, and cyclocross will frequently stand during races. These athletes should prioritize incorporating standing practice into their training regimens.
However, regardless of your cycling focus, everyone can gain from practicing standing. Even if you primarily remain seated, understanding the mechanics of standing can make the transition smoother and more comfortable when you occasionally need to get out of the saddle. Practicing the bike practice stand technique ensures that when you do stand, it’s effective and efficient.
Optimal Moments to Employ the Bike Practice Stand Technique
While standing pedaling is inherently less efficient in terms of energy expenditure, it unlocks greater power output. By standing, you engage your upper body to generate more force on the pedals, tapping into anaerobic power. This power boost, however, comes at the cost of efficiency. Therefore, strategically choosing when to stand is crucial. Practicing on a bike practice stand, or simulating similar resistance, can be particularly effective for honing this skill. Here are ideal scenarios to practice and utilize standing:
Relieving Sit Bone Discomfort
Long rides can lead to discomfort in your sit bones. Standing up, even momentarily, can alleviate this pressure and provide relief during monotonous stretches. While prolonged standing might not be ideal for endurance rides unless dictated by terrain, short bursts of standing can significantly improve comfort and provide valuable practice.
Tackling Short, Steep Inclines
Standing allows you to generate more power, making it advantageous for conquering short, steep climbs. Recruiting extra power while standing can propel you up challenging gradients faster than remaining seated. If your rides or races involve frequent short, steep hills, mastering the bike practice stand technique for climbs is essential.
Sprinting for Maximum Speed
When sprinting, staying seated becomes a hindrance. Standing is crucial for maximizing power and acceleration during sprints. If your cycling involves sprints, whether in races or group rides, practicing standing starts and sprints is vital.
When to Remain Seated: Avoiding Unnecessary Standing
Just as standing has its advantages, there are times when staying in the saddle is more beneficial. Understanding when not to stand is as important as knowing when to stand.
During Ramp Tests for Accurate Results
When performing a ramp test, it’s crucial to remain seated throughout the assessment. Standing and engaging extra muscle groups can artificially inflate your performance, leading to inaccurate test results. While a brief stand to relieve sit bone pain is acceptable, otherwise, maintain a seated position for accurate data.
Managing Fatigue on Long Climbs
Due to its lower efficiency, standing is generally not recommended during long, sustained climbs, especially when fatigued. While a brief stand to change position can be helpful, prolonged standing on long climbs will deplete your energy reserves faster. Conserve energy by remaining seated for extended climbs.
For Endurance-Focused Cyclists: Triathletes and Time Trialists
Triathletes and time trialists prioritize aerodynamic efficiency and sustained power output in an aero position. Frequent standing during training can detract from developing and maintaining this aero posture. While understanding standing mechanics is beneficial for overall bike handling, extensive standing drills are less crucial for these disciplines compared to disciplines requiring varied efforts.
Perfecting Your Bike Practice Stand Technique
To improve your standing technique, begin with the fundamentals and progressively refine your skills. Focus on achieving a smooth transition into and out of the saddle. This fluidity enhances both safety and efficiency.
For a detailed visual guide to standing mechanics, resources like instructional videos on sprinting and cycling technique can be invaluable. Many online cycling training platforms also incorporate optional standing drills into their workouts, providing structured practice opportunities. Utilizing these resources and actively focusing on your technique during training sessions will lead to significant improvements.
Incorporating standing drills into your outdoor rides is also crucial. Practice standing whenever appropriate during your regular rides. Remember, consistent practice is the key to becoming proficient and efficient at standing while cycling. The more you practice the bike practice stand technique, the more natural and effective it will become, enhancing your overall cycling performance and enjoyment.
Photo by Nick Wilson @_nickwilsonphoto and modeling by Calvin Smith @seesmith
