Road Cycling - Posture and Technique While Out of Saddle

Lately, I've spent a lot of time concentrating on my posture and technique while spinning and climbing in the saddle. Although I didn't have anything major to overhaul, the combination of small things have made a noticeable improvement in performance and comfort.

But now I wondering about pedaling out of the saddle. What is the proper and best angle of the back, arms and head? I find that I can consciously lock my knees or not when out of the saddle but I don't know which is better or considered correct. How far should one lean forward (or upright) for best performance and breathing? Are there some general rules or guidelines somewhere?

55/Rad

Keep your weight back over the saddle, basically you should stand UP not move forward. Keep your elbows bent and try to keep your upper body fairly low to the stem. Don't lock your knees at the bottom of the stroke. Your body is the suspension as well as the engine on a road bike. The stiffer you are, the more it hurts to hit a bump, and the less control you actually have over the bike.

Interesting, I must lean too far forward. I sometimes hit my knees on the ends of the drops.

So to stay back over the saddle, I guess you have bend more at the waist... will try that tonight

Keep your weight back over the saddle, basically you should stand UP not move forward. Keep your elbows bent and try to keep your upper body fairly low to the stem. Don't lock your knees at the bottom of the stroke. Your body is the suspension as well as the engine on a road bike. The stiffer you are, the more it hurts to hit a bump, and the less control you actually have over the bike.

I disagree. Climbing out of the saddle should absolutely attempt to use your body's own mass to push the pedals. Therefore, I shift my weight where it can apply the most downward pressure on the pedals ... so basically centered over the cranks taking into account the angle of the hill. In most cases, this requires a shift of your hips forward however, you should never feel as though you have to "suspend and support" your body out in space. The other technique I follow is to shift into a harder gear immediately upon standing. The harder gear isn't to force you to push harder on the pedals, but it's designed to support your weight so that you don't have to use valuable muscle to "stand-up" on the pedals.

The 22% climb I did last weekend forced me to shift so far forward that my shoulders were centered squarely over the bars.

-mark

Your body will naturally move forward a small amount. The rule of thumb I use is that the nose of the saddle should just brush your butt on each pedal stroke. That keeps you far enough back to keep your weight centered between the wheels, and keeps your knees safe by not having them too far forward (never beyond the pedal axle).

I agree. You should move forward a bit and upshift as well (e.g., if I'm in a 39-23, I will switch to a 39-19 if I stand and climb). Here's some photos of TdF mountain stages:

http://grahamwatson.com/2002/tdf/tdf6/image23.html
http://grahamwatson.com/gw/imagedocs.nsf/updateframesetcall?openform&03tdfSt8
http://grahamwatson.com/gw/imagedocs.nsf/updateframesetcall?openform&03tdfSt15

That first dude knows how to climb ...
Sometimes I think my head is over the front hub, chest over the stem. Since you use different muscles when you climb in this position, it gives a nice respite to sitting back and spinning up a hill.

Best.

isn't your angle on the bike going to change with respect to the grade of the hill? i mean the steeper the grade the further forward you are, and vice versa. i think that's what happens with me (of course, right now i'm in an office, trying to visualize how i look when i'm riding).

isn't your angle on the bike going to change with respect to the grade of the hill? i mean the steeper the grade the further forward you are, and vice versa. i think that's what happens with me (of course, right now i'm in an office, trying to visualize how i look when i'm riding).

Sure ... your body should remain plumb (or slightly forward) while the angle of your body relative to the bike will change depending upon the grade of the hill. Therefore, on steeper hills you will be closer to the bars than on shallower ones.

-mark