I sometimes get down to a spinning class. Part of the routine is high pressure and out of the saddle. Lot easier to do on a bike that is not going to topple over if you get weight distribution wrong- but it also taught me how to move up and down on the bike instead of moving the bike from side to side.

So get down the gym and join a couple of classes. Takes a while, about 6 classes before the spinning takes effect, but for learning technique and how unfit you are- Spinning classes work.