Find Your Power Position

To pull maximum air into your lungs, keep your back straight and your chest open. Position your hands on the brake hoods and relax your arms so your elbows sit wider than your hips. If you’re short, slide back on the saddle to generate more force through the top of the pedal stroke and to encourage your heel to drop through the bottom of the stroke. If you’re tall, slide forward, positioning your hips so they come close to lining up with the bottom bracket to generate maximum muscle force.

When you have to stand, click into the next larger gear and stand when one foot reaches the top of the pedal stroke (2 o’clock) to minimise momentum loss. “Avoid leaning forward as you stand, which tosses the bike backward in reaction,” advises Applegate. “Stand with your butt over the saddle and keep your weight centred over the bottom bracket.” You should feel like you’re running on the pedals, allowing the bike to rock gently, but not excessively, from side to side.

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