How to pedal well out of the saddle?

How to pedal well out of the saddle?

The "dancer" position is adopted by the cyclist when he or she pedals standing on the pedals, buttocks detached from the saddle. Alternating with the sitting position, this pedaling technique offers various interests. Here are some tips on how to master this position and get the most out of it.

When he starts dancing, the cyclist pedals standing on the pedals, taking off his buttocks from the saddle. It has only 4 points of support (the 2 hands on the handlebars and the 2 feet on the pedals), removing the 5th support from the traditional position (buttocks on the saddle).


This position is generally used by the cyclist during ascent (alternating with the sitting position) and during restarts or sprints. It allows more power to be generated, but is still more expensive in terms of energy than the sitting pedaling position.

What are the common mistakes you make when pedalling out of the saddle?

Cyclists often tend to only press the pedals, whereas it is necessary to wind them up properly in order to obtain more efficiency. To roll up means to accompany the pedal throughout the different phases of the pedaling (push, low transition, traction and high transition).

Thanks to the automatic pedals, the traction and transition phases can be optimised by pulling the pedal when the foot is lifted up and then walking with it while keeping the heel high before pressing it again.
By concentrating on pedaling and playing with the ankles as articulation axes, you save precious seconds.

When pedalling in a seated position, the quadriceps (located on the upper thigh) and large buttocks muscles are heavily stressed. During the "dancer" position, they are much less involved (the iliac psoas muscles, anterior right, among others, take over) and can thus recover.

What are the best times to cycle as a dancer?

Several "key" moments are conducive to becoming a dancer.
In a long climb, this allows you to restart the pace when you see your speed decrease. Don't hesitate to put 1 or 2 teeth less teeth at this time, because this position allows you to move a little more gears than when you are pedalling on the saddle.


On relatively flat courses on which you ride with the big board, if you have to pass small bumps of a few hundred meters, rather than changing the board, put a few more teeth in the back and pedal as a dancer up to the top. You will certainly spend a little more energy but will swallow these short difficulties much faster.

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