The first step to excellent bike posture is the right equipment and the right bike fit.
Beyond this, it is all about the ongoing creation of positive habits to ensure you always default to posture on your bike that maximizes power, comfort, and the ability to run off the bike.
We like athletes to begin and end every single ride with great riding posture. This habit ensures that you optimize your riding potential and also finish the ride with the best opportunity to set up a positive run.
Here is a simple checklist that you can learn and integrate into the warm-up and finish of every ride.
Bike Posture Checklist
- Fingers relaxed
- Wrists straight in both planes
- Elbows flexed
- Neck and shoulders relaxed
- In control of breathing and heart rate
- Sitting in the correct part of the saddle
- Recovering the foot through the bottom of the stroke
- Unweighting the retreating leg
- Relaxing the foot
Notice how the checklist begins at the hands goes through the body, and ends at the feet. Even if you miss a step or two, this is a great way to retain your suppleness.
Pro Tip: If you are feeling fatigued during workout intervals or during a race, go through this checklist and mentally start fresh.
To learn more watch the videos to catch the subtle differences between road bike and TT posture.