Ride Essentials: Part 2 – Positions on the bike

Check out the second part of Nina’s technique tutorial: #2: Positions On The Bike

“Last time we talked about how to properly set up the bike to maximise your Ride and prevent injuries due to misalignment. Now, let’s talk about riding positions on the bike.

Position One
We use it in Seated Flat, Seated Climbing or Sprinting Flat. Your hands should be placed broadly with a secure grip on the handlebars. Make sure that the wrists are in line with the arms. “Soft elbows, open chest and gaze on the road” is one of my favourite teaching points during the Ride! My regulars know what I am talking about… The upper body should be relaxed. Remember to stabilise your trunk to give support to the lower back. Keep the knees in a straight line with the thighs and the ankles. Find softness in your legs and in your movement, follow your breath…

Position Two
We use it for rest or recovery at Ride Republic. You are off the saddle with straight back and fingertips on the handlebars for just enough support that you needs. This position allows you to catch the breath and as you know, we are not here for long, so make the most of it.

Position Three
Is used in Jogs, Hills and Standing Climbing. You come out the saddle (always best to increase the resistance before leaving the saddle!) and place the hands by the end of the handlebars with thumbs around the ends. The upper body is relaxed and the hands are light on the handlebars. When you have the proper resistance when you stand, you should find no reason to lean on the handlebar for support. Hips and body weight stay over the centre of the pedals. Try to keep close to the tip of the saddle with the back of the thighs. In this position your hips should be around 45 degrees, give or take a little. Avoid unfolding your hips to stand up straight – that would create a huge loss of potential and power. Remember to stay light on the handle bar. Your pedal stroke is fluid… You look awesome!

One more tip – push from the quadriceps and pull from the hamstrings to make the most of being clipped into those pedals.

Gear up!

Ride strong!

And Enjoy!” – Nina

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