Pose Method of Biking

Bike Introduction

____________________________________________________________________

Stage 1- Bike Setup- Below Hip

___________________________________________________________________

Stage 1- Bike Setup- Above Hip

____________________________________________________________________

Click here to download your “Bike Setup Guide”

__________________________________________________________________

Stage 3 – Bike Posture

______________________________________________________________________

Stage 4 – Bike Technique

______________________________________________________________________

Stage 5 – Bike Drills

Indoor Drills on the Turbo Trainer

The following drills are designed to be practiced on your bike mounted on a turbo trainer. When starting, use your easiest gear ratio in order to develop the precise perception of body weight application to the pedals. The lower gears require the least bodyweight application and muscular effort allowing you to fully focus on perception. Try to become comfortable with the spatial perception of your foot on the pedal at 3 o’clock position.

Why does perception matter when your clipped into the pedals anyway?

Its important because accurate application of force is both economical and efficient. The 3 o’clock pedal positions the point of maximum torque, this is the basis of pedalling power. However, it gets even simpler- this is the optimal pedal position, where we can apply maximum body weight. As your perception increases you can progress the drills, gradually progress through your gears from low to high and consequently the level of muscular efforts as well.

In order to simplify your drill routine, please note the following classifications of body position on the bike. Progress all four of the following drills with each of the four possible bike positions- The difficulty of the drill increases with each position.

Position 1- Pedals at 3 and 9 o’clock. Hands on bars. Hips on the saddle. The cycling “Pose”.
Position 2- Pedals at 3 and 9 o’clock. Hands off the bars. Hips on the saddle.
Position 3- Pedals at 3 and 9 o’clock. Hands on the bars. Hips off the saddle.
Position 4- Pedals at 3 and 9 o’clock. Hands off the bars. Hips off the saddle.

In all with the progression from low to high gears and the four body positions, there is the potential for years worth of drills to perfect here.

Drill 1- Body Weight Perception and Balance

Goal: To develop perception of balance on the pedals from every body position on the bike.

The Point: To develop a kinaesthetic awareness of what your body weight feels like balanced on the pedals, not planted on the saddle. Efficient pedalling depends on weight transfer to the pedals, the more of your body weight in the pedals, the greater potential you have for faster cycling.

Prescription: Hold each balance for 10 seconds and then immediately transition to pedalling with a high cadence and perfect form for 20-30 seconds. Repeat the drill 5-10 times.

Drill 2- Balance- 1-3 o’clock

Goal: Develop perception of the application of body weight to the pedals by executing the drills within a narrow range of the pedalling stroke.

The Point: If you unwittingly apply force on the downstroke, you will bounce on the pedals while going past the 3 o’clock point. You’ll also sense how the leg works as a unit to transmit the body weight into the pedal, there should be no pivot at the ankle.

Prescription: The keys to the drill are to unweigh the rear pedal when the front pedal gets to 1 o’clock and not to apply force to the front pedal, when it goes down, progress is made by increasing the gear. Do 10-20 repetitions on each foot and then immediately assume your normal riding position, pedal as fast as possible in a low gear without making a huge physical effort, notice how when you lighten your legs up you are able to increase your cadence.

Drill 3- Unweighing- 9-3 o’clock

Goal: Develop perception of unweighing the back pedal as you apply your body weight to the front pedal, these two actions should be simultaneous. Our focus should be upon transferring our body weight from one pedal stroke to the next, this and only this is the most critical aspect of cycling.

The Point: Precision control of your body weight on the pedals.

Prescription: Progress is made by increasing the gear and moving through the four body positions. Do 10-20 repetitions on each foot and then immediately assume your normal riding position, pedal as fast as possible in a low gear without making a huge physical effort, notice how when you lighten your legs up you are able to increase your cadence.

Drill 4- Shifting Body Weight- Full 360 degrees

Goal: Develop perception of of shifting your body weight from one foot to the next within a full pedal stroke.

The Point: You continue to hone your perception of body weight on the pedals as you get ever closer to reworked pedalling mechanics.