Japanese cyclist standing up
Elliptical bike with no seat

Standing cycling or cycling out of the saddle is a form of cycling in which the rider stands up while applying force to the pedals.

Muscle activation

One reason for cycling standing up is to vary the muscles used and avoid fatigue.[1]

Efficiency and power output

Standing cycling is less efficient especially at lower intensities.[2] One study found that both positions have equal time to exhaustion at 86 V̇O₂ max, while standing up had higher time to exhaustion above 94 percent V̇O₂ max.[3] A 2018 study in elite male cyclists found that standing did not affect energy cost but increased mechanical cost including rolling resistance power, rolling resistance coefficient, and lateral sways, resulting in an overall 4.3 percent increase in power needed to maintain the same speed.[4][5] A 2017 study found that people spontaneously stand up when cycling to minimize muscular effort.[6]

Cycling standing up allows for greater power output in the short run because of the application of body weight to forward motion.[7][8]

People whose bodies are lighter suffer lower efficiency cost from standing up, thus lighter professional riders such as Alberto Contador are more often seen standing up.[9][5]

Type of bike used

Shorter crank lengths are more efficient with standing cycling compared to seated.[10] Some bicycles are designed to be ridden standing up the entire time.[11]

References

  1. ↑ Neef, Matt de (12 June 2018). "What you should know about riding out of the saddle". CyclingTips. Retrieved 20 July 2022.
  2. ↑ Arkesteijn, Marco; Jobson, Simon; Hopker, James; Passfield, Louis (2016). "The Effect of Cycling Intensity on Cycling Economy During Seated and Standing Cycling" (PDF). International Journal of Sports Physiology and Performance. 11 (7): 907–912. doi:10.1123/ijspp.2015-0441. PMID 26788845. S2CID 31549343.
  3. ↑ Hansen, Ernst A.; Waldeland, Harry (2008). "Seated versus standing position for maximization of performance during intense uphill cycling". Journal of Sports Sciences. 26 (9): 977–984. doi:10.1080/02640410801910277. PMID 18569564. S2CID 43911796.
  4. ↑ Bouillod, Anthony; Pinot, Julien; Valade, Aurélien; Cassirame, Johan; Soto-Romero, Georges; Grappe, Frédéric (2018). "Influence of standing position on mechanical and energy costs in uphill cycling". Journal of Biomechanics. 72: 99–105. doi:10.1016/j.jbiomech.2018.02.034. PMID 29559241.
  5. 1 2 Neef, Matt de (12 June 2018). "What you should know about riding out of the saddle". CyclingTips. Retrieved 20 July 2022.
  6. ↑ Costes, Antony; Turpin, Nicolas A; Villeger, David; Moretto, Pierre; Watier, Bruno (2018). "Spontaneous change from seated to standing cycling position with increasing power is associated with a minimization of cost functions". Journal of Sports Sciences. 36 (8): 907–913. doi:10.1080/02640414.2017.1346272. ISSN 0264-0414. PMID 28671851. S2CID 4580966.
  7. ↑ So, Raymond C.H.; Ng, Joseph K.-F.; Ng, Gabriel Y.F. (2005). "Muscle recruitment pattern in cycling: a review". Physical Therapy in Sport. 6 (2): 89–96. doi:10.1016/j.ptsp.2005.02.004.
  8. ↑ Turpin, Nicolas A.; Costes, Antony; Moretto, Pierre; Watier, Bruno (2017). "Can muscle coordination explain the advantage of using the standing position during intense cycling?". Journal of Science and Medicine in Sport. 20 (6): 611–616. doi:10.1016/j.jsams.2016.10.019.
  9. ↑ "Should you sit or stand when climbing?". Cyclist. Retrieved 20 July 2022.
  10. ↑ Park, Sumin; Roh, Jongryun; Hyeong, Joonho; Kim, Sayup (2022). "Effect of crank length on biomechanical parameters and muscle activity during standing cycling". Journal of Sports Sciences. 40 (2): 185–194. doi:10.1080/02640414.2021.1982516. PMID 34581253. S2CID 238203805.
  11. ↑ Kaminski, Joseph. "Halfbike 3 stand-up bike hands-on: A full workout". CNET. Retrieved 20 July 2022.

Further reading

  • Jones, Andrew M.; Berger, Nicolas J. A.; Wilkerson, Daryl P.; Roberts, Claire L. (2006). "Effects of "priming" exercise on pulmonary O 2 uptake and muscle deoxygenation kinetics during heavy-intensity cycle exercise in the supine and upright positions". Journal of Applied Physiology. 101 (5): 1432–1441. doi:10.1152/japplphysiol.00436.2006. PMID 16857860.
  • Turpin, Nicolas A.; Costes, Antony; Moretto, Pierre; Watier, Bruno (2016). "Upper limb and trunk muscle activity patterns during seated and standing cycling". Journal of Sports Sciences: 1–8. doi:10.1080/02640414.2016.1179777. PMID 27136397. S2CID 25394025.
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