One of the benefits that the controlled environment of indoor brings is the ability to work on mastering specific techniques that can elevate performance. One such skill is standing on an indoor trainer. Whether you're looking to mimic outdoor climbs, build muscular endurance, or increase power output, learning to stand effectively on a trainer unlocks a new level of versatility in our workouts. In this article, we'll break down the mechanics, benefits, and best practices for standing on the trainer so we can stay strong and smooth, even when the resistance ramps up. Let's dive in and take your training to the next level!
Step 1: Shift before you stand
We need to stand into a little extra resistance to smooth out the transition of seated to standing. This means that just before we stand, we need to shift into one or two harder gears depending on the terrain. This may not be needed going uphill, as the climb may supply the resistance.
Step 2: Stand with the dominant leg/foot at 12:30
The pedal/crank arm needs to be in the correct position so we can stand by stepping into or down on the pedal; the pedal/crank arm should be just past the top of the stroke as we start to stand.
Step 3: Correctly position the hips
For many people uncomfortable standing on the trainer (or outdoors), the challenge is they lean too far forward; this moves the hips well ahead of the center of the cranks and shortens the pedaling stroke, essentially causing us to fall into the bottom of the stroke and creating a feeling of lack of control.
Step 4: Sit and shift back into easier gear
When sitting back down, remember to shift back into the easier gear after we sit down to keep the transition smooth.
Should I stand more?
Standing is is more powerful, but takes more fuel and O2.
Standing on a bicycle can be more powerful, but that power comes at a cost. It is harder than sitting for several reasons, primarily related to biomechanics, muscle engagement, and energy demands.
1. Increased Muscle Engagement
When standing, we engage a broader range of muscles, including our core, upper body, and arms, to stabilize ourselves and control the bike. This requires more energy and coordination than sitting, where the saddle provides support and much of the effort is concentrated in our legs.
2. Less Efficient Power Transfer
While standing allows for powerful, short bursts of effort, it is less efficient for sustained power output. Sitting stabilizes the body and reduces movement, allowing for smoother and more consistent energy transfer to the pedals.
3. Higher Energy Expenditure
Standing increases heart rate and oxygen consumption, because more muscles are involved and there is greater demand for balance and stabilization. This makes standing a more intense effort compared to the relatively relaxed position of sitting.
4. Reduced Support
When seated, our body weight is supported by the saddle. Standing shifts that weight to the legs, requiring them to both support the body and generate force, which can quickly lead to fatigue.
5. Balance and Control
Standing alters our center of gravity and changes how the bike handles. Maintaining balance and control while standing requires additional effort, particularly on uneven terrain or during intense efforts on a trainer.
Understanding these challenges can help us use standing strategically during rides, conserving energy for key moments like climbs, sprints, or when we need a break from the saddle. With practice, you can improve your standing efficiency and make it a powerful tool in your cycling skillset.
Thank you fot this article and video definitely helpful