One more note on the method of standing the coach is trying to get through to us. When standing to "get some rest" he is teaching us to swing the bike so that your weight comes directly down on the pedal to get every ounce of your weight into the stroke with a very minimum of muscle power. When I do hit the sweet spot it does make a big difference. I am not that good yet at placing the bike exactly as he wants, but close. I know that resting while out of the saddle does not sound correct, as noted a number of times in this thread, but when done as he says it comes very close.