Fitness

Ok! So I started biking a few weeks ago and I love it! It is the most fun I've ever had exercising but I need some advice. I can't stand up when peddling. I can stand up when I'm just gliding along but I have a really hard time peddling up hill while standing... actually its hard even when its flat. Usually when I'm going up hills I'm in a pretty low gear because its hard for me anyway... could this be the problem? Is it easier to stand and peddle in a higher gear? Every time I stand up I feel so wobbly and unstable. Am I just to weak?? I just wanted to know if this was a challenge for anyone else and I'm hoping the more I ride the easier it will be. Also, would it be easier if my peddles had those little food holders?

It just sucks because I go out with my boyfriend who is like the superman of all sports and I can't keep up! He's constantly telling me to "stand up!!". It makes me freakin crazy!

You should try a spin class at a gym so you can get used to standing up while pedalling on a stationary bike. I took spin, then bought a bike and I felt very unstable at first! In a short time, I figured it out and now I can stand and pedal. Just be confident and do it.... you're not going to fall! Use those upper leg muscles!

Actually standing up while riding makes you lose watt power per pedal stroke.  It's less efficient to stand-up while pedaling.  Watch some of the Tour de France right now and you 'll only see the top riders standing when the mountians go over 15%.

Hill climbing is easier from the saddle.  I'd practice the following to feel more comfortable out of the saddle though.

1. Coast standing on the pedals; drift the bike side-to-side.  Balance on one foot then the other.

2. Once you feel comfortable coasting,  find a small hill (Very small incline).  The hill should have a flat approach to it.  As you approach drop down to a lower grear (cycling is all about anticipation of your gears).  And begin the climb in your saddle.  As the resistance builds continue dropping down gears to where you are confortable.  NEVER drop more that 1 gear at a time though.  Count at least 10 pedal strokes before dropping down again.  Also before dropping down a gear stand up on the pedals and slow your cadence (speed) move the bike left and right against your pedal stroke.  ie left leg down, "pull" the bike to the right with your hands/upper body.  Count your pedal strokes to 10, sit down and THEN shift down.  REMEMBER NEVER DOWN SHIFT WHILE STANDING UP - it is very hand on the bike and yourself.  If you don't believe me ask anyone who's come uncliped/slipped going uphill....

3. Once you feel comfortable 'getting out of the saddle' practice not standing up.  You'll power over the hills better if you don't.

4. Slowly find bigger and bigger hills to climb.

Remember the bike will feel 'squirrly' at first (this also will be more drastic the lighter your bike is.)  just keep you body over the center of the bike as you stand up.  Your saddle will sway back and forth along with you upper body - try to keep you lower body steady and balanced over the pedals.

Oh yeah - tell your BF to slow the #### down or you'll slap him upside the head when you're done riding. :)

 

Good Luck and have fun!

 

yay!!!  I just discovered biking a couple of weeks ago after owning a stationary bike for many years and always hating it. 

It is too much fun, goes by very quickly, burns TONS of cals, and is good for my butt and legs.  WOO HOO!!

also, it added variety to my runnign and Bowflex-ing. 

HURRAY, biker babes!!!!!   ( ;

if you are feeling unstable or wobbly when you stand, definitely up the gears so you have more resistance. You need enough resistance to support your whole weight since you are standing. I couldn't ride standing at all last year, but after doing lots of spin classes, I can ride standing no problem now. It definitley helps on the hills and gives you a diff workout and a little break too.

Thanks for all the good advice! I think that that is the right approach Bob... I just need to take it slow and get used to gearing. The more I ride the more confidence I'll get. Its just frustrating because I feel like I could be better and I'm just not there yet. And I think slapping the BF is a great idea!! :)

Hey Olivia! Go biker babes is right!! Girl power! haha

I <3 biking now!!        ( :
 

I'm with Bob--sitting while going up hill gives you more power (once you're in the right gear and are strong enough) and is better for your glutes!

One other suggestion, but this will be hard for you to do without having taken a spinning class.  When you're on the road, try to keep your pedal stroke RPMs in the 80 RPM range--regardless of if you're flat or up/downhill.  This is a sweet spot for pedaling, and if you can do that, then you're probably in the right gear.  I like to think of it as if I have about 1.5 pedal strokes going per second, i.e., slightly faster than 60 RPM.

I haven't looked at your profile at all, but I thought I should share another thing about going uphill--its all about your weight/strength ratio, meaning, if you weigh a lot but aren't very strong, then you're going to suffer going up hill.  The best climbers are those who weigh next to nothing but are strong.  I for one, need to lose weight and get stronger before I start going up hills with any efficiency! :)

You need to tell your BF to calm down--you'll get to the top eventually!  My heartrate zooms when I start going uphill, particularly if I'm in the wrong gear.  As a beginner, you probably don't want to go anaerobic going up hill!  Also, if his bike is lighter than yours, you need to remind him of the weight/strength thing.

One more thing, about gearing.  I learned the hard way that, with a triple front ring (don't know if you have this, but the smallest front ring is called, "the granny gear"), you don't want to have the chain making big "X"s on the gears--i.e., in the front granny gear and in the smallest ring on the back; or, in the biggest ring on the front and in the biggest ring on the back.  This puts a lot of strain on the chain and it can cause it to break or fall off.  Not fun.  Also, I was advised that as a beginning roadie, I should try to keep to the middle front ring and the middle back ring.  I've since improved my strength so that I'm on the smallest back ring with the middle front, which is where I need to be to keep up with the local cycling club, which travels at about 15-17mph.

Welcome to cycling!  I hope you have as much fun with it as I do!

also are you clipped in w/ shoes to pedals? you can pull and push it makes cycling so much easier.

All of the advice you've been given here is great.  One additional thing I'd like to point out:  Cycling requires a lot of strength and stability in the body's core muscles (abs, back, hips, glutes).  The stronger your abs and back are, the better you will be at standing up with control.  Good luck!

This advice is great... I think I just need to stick with it and I'll get there. My strength could definitely increase and I know that will help. Heather, my pedals are just regular stock platforms. I think its time for an upgrade. I don't know if I am ready for the clip on ones but I need something with more traction so my feet stay on better. I've actually been googling pedals on and off during work today and am shocked at how much some of them cost!

I think the pedal straps/clips? are worth the investment, affame!!   I just got lucky and my stationary had them already, but the really help. 

just my two cents   ( :

on a stationary bike it is different you don't need to be clipped in. they can tend to be pricey, but you don't have to the most expensive route and hit a sale, also if you buy at a cycle shop they normally will put the pedals on for free and will let you try on shoes and help you w/ the clipping in and out. it truly made a difference for me, you have the full use of your stroke!! that is if you are going to keep up with it and you love it. it is worth the investment

One last recommendation; if your wobbly going up hills, you probably should wait for the actual clip-in pedals as you may have a difficult time releasing if you happen to fall over. The basic foot harness/strap would be sufficient for you (even though you do get better distributed power with the clip-in's).

Ive ridden for about 10 years now and I will tell you, if you continue to ride and challenge yourself you will build stamina and muscle without even realizing it. Great example for me was a few years back, I never could make this one large steep hill until one random day (after riding that path and others regularly) I went up it and powered through the entire thing with no issue.

It's a long and steady type of process but you should be making incremental gains every week with regular biking. And as mentioned before, if your standing in too low of a gear you will likely fall you need to have that resistance if your standing.

I just have to say that I thought I was the only one who couldn't stand up on a bike.  I have nothing to say to help (looks like others already have), but I think your post is too funny.  The exact same words (including the parts about the boyfriend) could be coming out of my mouth.  Except for the fact that I've now given up on bike-riding.