SUFFERING DURING STAND UP PEDALING

[Bike Mob]

I'm glad you are not a spinning instructor BigGuy... or if you are, I'm glad you are far away.

[b-unit]

I'm usually between a large & XL bike and always ride a large because the XL just feels too bulky.

 

My previous bike, a 26"DS, was quite small for a large and although I usually enjoy standing and pedaling, it was very uncomfortable on this bike. I'm back on a 29" DS with a little longer wheelbase. Now standing is fun again!

[deanbean]

1. Standing uses more energy.

2. On a mtb it's not advisable esp on a dual sus as it's wasteful of energy as you don't have the traction you do on the road and the bike will bob.

3. You should aim to keep most of your weight directly over the cranks when standing, not hunched over the bars or knocking your knees.

4. Do number three right and you will lessen the effects of number 2.

+1

I'm trying to get this in my riding buddy's head, every time he stands up to pedal, as soon as he sits again, I overtake him and leave him in my dust, riding at the same speed as I was riding before he stood up.

It's a waste of energy on a DS bike.

[GLuvsMtb]

To stand and pedal is a very important part of being able to climb effectively. I stand and pedal in shortish sections to give my hamstrings a bit of a brake and to stretch my back and arms a bit. Try to use the less steep sections for this. When standing and pedalling, go 1 or at most 2 gears heavier than what you would ride comfortably while seated. Try to keep both shocks locked (if you have a lockout of course!).

[Agteros]

I ride MTB and am a relatively new comer.

 

My problem is that when i try to stand and pedal I take a hell of lot of strain. Feels like I'm totally cramped over the bars and it just does not feel good. Feels like I lose control of my legs and they tire very quickly.

 

Yet at spinning classes I can stand up pedal all day - well not all day but for as long as it takes.

 

Why should things be so different on my MTB (Giant Trance). Is my set up out ??? Am I using the wrong gears ? ( I do user a much hight gear).

 

i see the fast guys stand up pedaling without much effort and it really ticks me off that I can't.

 

Any advice from the experts would be welcome.

do 3 things:

1. start running

2. do core work

3. when 'calibrating' your spinning bike start off with the toughest you can set it at when standing as 10, then figure out whether you need full/half/quarter turns on the resistance dial to work down to level 2 (found that when I've warmed up I could not distinguish between 1 an 2).

 

3 is pretty much what BG stated

[b-unit]

To stand and pedal is a very important part of being able to climb effectively. I stand and pedal in shortish sections to give my hamstrings a bit of a brake and to stretch my back and arms a bit. Try to use the less steep sections for this. When standing and pedalling, go 1 or at most 2 gears heavier than what you would ride comfortably while seated. Try to keep both shocks locked (if you have a lockout of course!).

+1, except I go a little heavier on the gears.

[Robrider]

Spinning bikes have a big heavy wheel that acts like a fly wheel. when you get to the bottom of the pedal stroke, the momentum pushes the body upwards when standing. Its actually easier to stand on the spinning bike than it is to sit.

 

On a bike, when you hit the bottom of the pedal stroke, you stay there until your top leg gets working.

 

That is one of my biggest irritations with spinning classes

[rattlesnake]

Bud, try put less weight on your hands when standing on the spinning bike. Remember the spinning bike is a solid, fixed structure so you wont notice how much of your body weight it carries when you stand. When you stand on the road / mountain bike your legs are carrying a far higher % of your body weight.

 

Unfortunately there is only one fix when it comes to standing and climbing and that is practice. Cycling is all about conditioning, and it only comes with time, lots of it. It takes the human body a couple of years to make the physical and physiological adaptions required. Don't be too hard on yourself, just be patient, the rest will come over time.

[Anine]

Bud, try put less weight on your hands when standing on the spinning bike. Remember the spinning bike is a solid, fixed structure so you wont notice how much of your body weight it carries when you stand. When you stand on the road / mountain bike your legs are carrying a far higher % of your body weight.

 

 

+1, our spinning instructor makes us do standing climbs without touching the handle bars and with your weight further back. your nose shouldnt be past the handlebar. remember when you climb the bike angles upward along the gradient, the spinning bike stays level, so you have to adjust your position accordingly to engage the correct muscle groups.

Edited June 12, 2012 by Anine

[Wheelspin]

Thanks very much for all the great advice. I'm going to put it all into practice. Seems like I really need to get a lot stronger to stand pedal effectively.

 

Robriders & Ratllesnake's last comments on the momentum effect of the spinning bike's flywheel & solid base it offers makes a lot of sense to me and answers my question as to why it's so easy on a spinning bike.

 

[RockCoach]

Bud, try put less weight on your hands when standing on the spinning bike. Remember the spinning bike is a solid, fixed structure so you wont notice how much of your body weight it carries when you stand. When you stand on the road / mountain bike your legs are carrying a far higher % of your body weight.

 

Unfortunately there is only one fix when it comes to standing and climbing and that is practice. Cycling is all about conditioning, and it only comes with time, lots of it. It takes the human body a couple of years to make the physical and physiological adaptions required. Don't be too hard on yourself, just be patient, the rest will come over time.

 

Exactly.

 

Also remember your bike moves underneath you because the terrain isn't smooth and you are making adjustments in body position backwards and forwards.

[DIRT EATER KZN]

Thanks guys BUT ... I do push big gears at spinning. When teacher says level 9, I obey, and don't seem to struggle any more than the rest. But on a real bike it's a different story. On a spinning bike the standing position feels so natural while on my bike it feels totally weird. Hard to explain but it's almost like I need to be stretched much more over my handle bars ????

when i started running i found i started feeling more comfortable standing on the bike i also last much longer up hills however when i had a proper fitment done i found my self really standing to accelarate with the better fitment it feels much better climbing while seated

[geecee]

i disagree with the generalization of the DS and standing.

 

you need to stand at times. and these days with the technology and design improvements you really dont get much bob (if at all).

I run a Mongoose Teocali running +/- 140mm travel all round. if im climbing the front gets locked, i have u-turn so i may be running 1-120 on the front when doing xc type riding, in that case i dont lock. With mongoose's rear suspension setup, as with gts idrive and all the other brands design systems now. there really is little or no bob.

 

I can stand up pedal on my bike relatively fine. I cant, absolutely cannot handle standing in spinning class. Its a different discipline all together IMO.

 

Spend more time on your bike that in spinning class, there is no better way to train.

Bike sounds the right size. the rest of the info above sounds good just not that DS and standing up ***

[SwissVan]

I ride MTB and am a relatively new comer.

 

My problem is that when i try to stand and pedal I take a hell of lot of strain. Feels like I'm totally cramped over the bars and it just does not feel good. Feels like I lose control of my legs and they tire very quickly.

 

Yet at spinning classes I can stand up pedal all day - well not all day but for as long as it takes.

 

Why should things be so different on my MTB (Giant Trance). Is my set up out ??? Am I using the wrong gears ? ( I do user a much hight gear).

 

i see the fast guys stand up pedaling without much effort and it really ticks me off that I can't.

 

 

 

Standing and pedaling a relatively unstable bicycle uses more muscles and energy than standing and pedaling a fixed and stable spinning bike.

Riding and standing for a short time will tire anyones legs, especialy if you dont practise it in training. Generally cyclists dont train standing up unless they are sprinters or climbing steep climbs.

The best bet is to spend some time standing and pedaling on your bike, get used to the way the bike moves and try stand in a position which allows you to lean slighty forward over the bars with your arms bent and elbows slightly outwards. Leaning to far back will tire your legs quicker.

 

Also might pay to make sure your suspension is adjusted correctly according to your weight, if its to soft it will add to the feeling of lack of control.

 

[RockCoach]

Most mtb riders spend too much time sitting on the saddle and I'm not only talking about climbing...

 

Going up a short very steep incline (sometimes technical) most don't have the combination of power, finesse and skill to stand and climb with their thighs brushing against the bars. This takes practise and is much more efficient than doing the same incline seated.

 

Going down I see too many riders staying seated and just letting the suspension take care of most of the bumps. As the terrain is continually changing, the rider needs to be standing and more active in body movements to stay balanced. If you are low, your arms and legs are able to provide you with lots of extra "suspension" travel. Your head and torso appear to be quite still with the bike moving around all over the place. The more relaxed the arms and legs the more effective this is.

 

Either way you look at it, standing more often improves your riding no matter what bike you are on.

[LOUDMAC]

Don't over analyze. Sit and spin, Stand and sprint.....simple.

If you feel the need to ride like the Schlek brothers.....get on a rd bike...!

If you STILL feel the need to stand and peddle....drop your gears, go lighter and faster. You are not SCHWARTZANIGGER!

Bike size should have nothing to do with your suffering when standing!

Now GO RIDE YOUR BIKE!!!