4 Bad Cycling Habits | How To Look More Pro On A Bike

[@gcn]

If you've got any questions on breaking your bad cycling habits, leave a comment down below and we'll answer if we can!

[@sophocles8761]

Global Cycling Network it's all about the core

[@zwergstein2152]

Can you tell me how to remedy dropping my back wheel when getting out of the Saddle? Otherwise great video as usual!!

[@lisapet160]

8:12 what's more effective: "elbows in" or Salbutamol in Froome's dosage?

[@gcn]

The best way to remedy this is to get out of the saddle as you go over the top of your pedal stroke with your dominant leg. This should go a long way to stopping your bike shooting backwards. Hope that helps!

[@dwtravels1190]

How can I determine how many rpm per minute I am doing without using a powermeter?

[@SioLazer]

Core stability is so helpful in cycling. Without yoga and pilates, I never would have dreamed about biking more than just to and from work. I did three centuries last year and yoga has helped me immensely. Both with stretching and strengthening. Also, how to breathe and to know where my edge is. It built my core so I can ride hands-free, too!

[@theglumrant9477]

Thanks. As a Non-cyclist, I can now impress my family and friends by critically appraising cyclists from the safety of my car 👍

[@shahbazahmad-ud6kj]

Lol

[@nathanielchucks3551]

You’re funny yo haha

[@MrJIMBOfred]

🤣

[@yama3276]

@ oh boy someone's angry

nothng Not in the least I feel sorry for people who can only feel good about themselves by sneering at others. I enjoy putting twats like that in their place at the bottom of pile, lowest of the low, no insult too base.

[@caioo82]

The location you mates are pedalling is simply amazing!

[@ElmrPhD]

Looks like Gran Canaria - might that be it?

[@abedfo88]

I associate being in the right position on the bike as having no specific/localised aches, pains and cramps. And when you get that its cycling nirvana.

[@MrCRMoir]

I ride high up on the saddle, with extended higher bars, shorter stem and the saddle fore at the front. Looks daft, but my back no longer hurts!!

[@lunam7249]

Your wize

[@franciss2529]

Just relax. Your body's most natural position is its best! That's why time trialists (and every pro in general) looks perfect on the bike. I mean, Landa's relaxation in the 2017 tour showed against the others like Dan Martin, with his gagging face and daft positioning. Whenever I realise that I'm tense or uneasy, I just calm my mind and relax my body more.

[@samz9264]

R u a stoner?

[@MrJorgemedel]

I've done the impossible things thanks to my bobbing! Guess its just in my head, but given I'm 285 lb I'm like the bumble bee of road biking since I can still do 60 mile rides lol. Thank you for the great advise! I'm hoping to ride the monterey to san francisco for my birthday in December (110 miles)

[@sirmixalot3332]

Good luck on that ride...Beautiful coast.

[@lunam7249]

Don't run marathons, or bike rides more than 20 miles....it's bad for your health...seriously

[@thomascocks9136]

​@@lunam7249 citation needed

[@lunam7249]

@@thomascocks9136 you must be retarded , or have a learning disability.....ask any orthepedic bone doctor M.D..... its called "common knowledge"....like the sky is blue.

[@teuast]

Okay, it's kind of crazy you guys brought up the knees thing, because I just recently adjusted my bike fit to get a more racy position (raised saddle a couple mms, moved it back on the rails, and lowered my bars another 5mm) and noticed that my knees stopped pointing out on the upstrokes, and also that the tendinitis I've been dealing with for the last month and a half seems to have gone away overnight.

[@elpiedpiper1]

Hello GCN from Brooklyn, New York. Love your channel and thanks for getting me into the love of cycling. Keep up the great content!

[@gcn]

Awesome to hear it, keep it up! 👍🇺🇸

[@FluffyPinkzoner]

I saw a 'bobber' whilst out on a ride after watching this and it made me smile, totally distracting me from the cold wind that I was battling. Thanks GCN!

[@2zirc]

Thanks gents for the fun vid..... bobbing up and down was common back in the 80's when an easy gear was a 42x21 (or worse)...look at Lemond, Miller, Hinault, and even Mercx..... now that a 39x28 is the norm for the pros, it is far "easier" to spin up those climbs. Personally, I still bob up and down on my 34x34... but then I would never look pro with that kind of gearing :)

[@COMANE33]

You guys cracked me up at the end of the video. I’v been cycling for over a year now. I started out with a mountain bike and just upgraded to a sport bike. I have one bad habit and that’s riding with my knees out when I’m tired. From now on I’ll just take a break and start back riding. Thanks for your videos,I’ve learned a lot from watching them...

[@SkatesonEcstasy]

8:17 Si nails his french again: TourS deS France. Salute to this ammount of skills!

[@gcn]

Thanks Arrow!

[@grosmorisse]

there is still only one France, so it's not "des" but "de". Si seems to say it right in the video though (Tours de France)

[@beachcottage3740]

Plural article would modify supplicedent, so it's still "de." (ps: It's also Grands Prix, not Grand Prixes, as my teacher liked to joke--she pronounced it "pricks-ess").

[@zachariejf1293]

Tour de France. It's singular. You only make ONE "tour" and there is ONE France ;) so "tour de France". Cheers from France

[@rainbowevil]

@Zacharie jf he was talking about winning multiple of them though, so it is Tours de France, as Jean said.

[@yannickokpara4861]

I'm really glad that you addressed the matter of cleat position when dealing with knee flare. I had a bikefit last summer by a reputable bikefitter, who addressed my 'windswept' knee motion by forcing the knees the opposite way. Lucily the rest of the bikefit was good - especially the addition of arch support insoles, which has kept my knees from tracking in and out(pronating arches). Half a year later, I've slapped on pedal washers, which has allowed my right knee to extend, right sitbone to be supported on the saddle and better handling, because I am not sitting to one side of the saddle.

[@2Betelgeuse2]

The first simple solution to elbows out and especially knees out is to think about them being straight every pedal stroke. When I was more of a noob than I am now I used to pedal moderately knees out until I had knee pain and then someone pointed it out. All I did to rectify it was to think about bringing my knees through near the top tube and then doing it; now it is just natural. It becomes physiologically ingrained after a while. If you watch someone like Cadel Evans he almost comes across the top tube with his knees...

[@Barnaclebeard]

I see it's coming up in the comments so I'd like to mention I really appreciate that the guys are so comfortable being shot wearing bike shorts as they are meant to be worn, despite the lack of modesty that they provide. I don't have an IRL community of cyclists so these videos allow me to feel less self conscious about my junk when I'm on a ride.

[@davidsamwell7010]

Fully agree with mention of flexibility training. I did that in last off-season and now ride predominantly on drops rather than hoods, so getting 10% more speed for similar effort as result 🙂. 15-20 min sessions 2-3 times a week was enough to make a massive difference

[@AberHangie]

Totally agree with rollers suggestion. Really forces a smooth efficient style.

[@muamermusic9445]

I am watching this but I have a mountain bike lmao

[@asamusicdude]

Muamer Music love mtb.but you gotta admit.road bikes look darn sexy

[@ingmarneple6072]

Ikr but They are dark expensive😂😒

[@uli1053]

Me too. But this applies to almost any kind of bike

[@buciritchan5401]

Road bike

[@chunlennoxlofranco1551]

Me too lol 😂 road bikes are so damn expensive 😭

[@justDave3453]

Old pros used to bob because the lowest gear they had was likely to be around 42/23 - not great on the hills

[@peterwilliams7641]

Watch Eddie on a big climb. Lots of bobbing and won 5 Tours !

[@KunalPawar13579]

Thank you so much GCN ,your video was uploaded 3 days before my BRM and it helped me a lot ,avioided all those mistakes and saved a lot a energy for the end.

[@nsbbalaji]

Same here after 3 years.. Have 4 days only for 400k brm

[@originalkontrol]

Just stumbled upon your channel while watching motorcycle videos. Subscribed, you guys are awesome, and I look forward to watching more. I love cycling as well as motorcycles, and it is awesome to see some good riding tips and real world testing. Well done!

[@UnliAhon]

11:16 Makishima spotted

[@ちょこころね-i1k]

Nanonood karin pala dito, kuya... Hahahahahaha... Tagal narin kitang pinapanood eh... hahahahaha

[@UnliAhon]

@@ちょこころね-i1k oo naman nung magsimula ako magbike GCN GMBN at Seths pinapanood ko na. Haha. gawa nga ako tagalog version ng video na to hahaha

[@ちょこころね-i1k]

@@UnliAhon may tanong lang po ako.. Itutuloy nyo pa po ba yung mtb drop bar experiment? Kasi yun din po balak ko eh... hahahaha.

[@Subhason.]

The mountain king has spoken 😂

[@gopikrishnanviswanathan9043]

🤣🤣🤣🤣🤣

[@reidwagner1508]

My knees were still out after my fit. My fitter added an extender on each pedal. IMMEDIATELY I felt more power and Knees were straight. Pain went away. Simple solution. Comfort was there and centuries and metrics are much easier and more fun. My avg ride now is 42 mi at a time and about 125+ per week at my tender 70’s+ age.

[@appakinggg]

Very late comment here but what do u mean with extender?

[@afterburn2600]

I find that elbows out assists in my ability to breathe under heavy load (climbing) but usually have elbows in when I'm putting out less effort and/or at higher speed.

[@workingguy-OU812]

I've only once, in recent memory, ridden with my knees out, and it seemed to be as a last-ditch effort as I had spent everything my legs had in the previous days and that day (and I was new to riding/finishing the entire 44-mile circuit), and it was just about trying to get home. It was a really weird experience. As I got stronger and fitter, it has never happened again. To some degree, it was that the inner-thigh/hip muscles that kept the legs inline just were exhausted, and they gave out - allowing my legs to spread. That, and some bouncing, were both experienced as I was trying to get back into cycling again 1.5 years ago. This year - not at all.

[@dewiz9596]

Froome won four tours. If he’d kept his elbows in, he might have won seven

[@xGshikamaru]

He could have won 2012 if it weren't for team tactics

[@briantruck2284]

😆

[@JesseMgala]

This is bit late. But yeah, Froome rides ugly.

[@darrellshoub7527]

FORM AND FUNCTION ! Great episode ! TRULY !!!!! I am a naturally very ''still rider'' bcz I was a TourDF WATCHER, before I ever rode, so ''bad form'' just never occurred to me... but I see it all around my neighborhood every day of the week

[@kajet666]

This is the sort of old school GCN stuff that I love!

[@marke.861]

The last seconds of the video is priceless the so called "bobbing" it made my day. Thank you! 😊

[@jnrvmqc1]

I love watching their bloopers. 😁

[@gregoryhayes667]

On sunny days, when the sun is low in the sky, I watch my shadow on the road as a tool to check my form. Love you channel...thanks...

[@deusexaethera]

Your shadow on the road is also useful for distracting you from seeing the side mirrors of oncoming cars, so you can hit them as forcefully as possible.

[@laurisnicholson1602]

🤔 Chris Froome won the Tour de France with his elbows out!?!? Wow, let's try that! 😂 As long as I'm on a bike, I'm happy 🚴🏽‍♀️😄 thanks for letting me know how goofy I might look while I'm enjoying myself on the trails 😄 when I make it to the top of a hill....🎯🎉 I never ask myself if I bounced or bobbed 🏅

[@henrytsai590]

I corrected my riding posture with a peddling stand, about 10 years ago. I learned not to rock the sitting stand/saddle. After a few months of training, I successfully improve my riding postures.

[@krazidy7796]

my two favorite presenters that got me in the world of cycling Dan and Si

[@abarth1010]

Can you do a masterclass on how to climb like Fabio Aru? That dude has style 😜. Actually Dan wasn’t far off it at the end. Also, really enjoy the odd outtake at the end of the vids, please do that more often!

[@vitodepinto9139]

You guys are awesome.... Didn't realize I got a few of these bad habits

[@javorgeorgiev6130]

I will bob side to side when climbing gradient higher than 15% while sitting. Don't feel any pressing need to correct it. It's more of a way to preserve my rhythm and cadence when the tempation to slow down uphill creeps in. I can also thank Pantani for making me think I'm not the only person to climb on the drops. It does take more energy, but the fatigue in my legs feels significantly lower. There's barely as much knee pain at the cost of my arms and upper back getting tired a lot faster instead. The "proper" standing position is instant agony in comparison to the slight discomfort on the drops. Besides, I go faster that way.

[@OmmerSyssel]

Knee pain is usually a sign of too slow cadence

[@julianveve2208]

I love this Channel, I just found out about this Channel today, I want to become a cyclist myself, and I'm finding out a lot of information about cycling, keep up the great work.

[@gcn]

Welcome aboard! Thanks for the support - pleased you enjoy the videos so far!

[@NielsHeldens]

Tbh, a bit of bobbing looks somewhat pro on steeper gradients I.e. anything upwards of 15%.

[@ToThePointCT]

Niels Heldens I just think it looks like they are cracking

[@justmadison3533]

Dancing in the dark

[@SamyT1994]

15% Damn that's steep, I didn't see a 15% gradient on the tour de France so far

[@MatthiasG1899]

@@SamyT1994 that's the Vuelta for you

[@Schradermusic]

15% is when I would walk up and push the bike :D

[@troybrowning839]

Great comment about finding your own fit though trial and error with a bit of research. I spent roughly $300 on a fitting a few years ago only to be told that my existing fit was optimal.

[@DaveBondJr]

Simon Richardson - "Chris Froome rides with his elbow out" Chris Froome - "It opens up the lungs"

[@nomimalone7520]

You're bang on with the saddle height bit. So many people out there are riding with it too low.

[@bxf1_]

Love that side to side sway at the end....stylish form!!😜😆😂😂

[@michellearchuleta6046]

I'm relatively new to GCN and I love it! The tips in this short video are brilliant, however when I watch the GCN training videos I see many of the problems in the "spin class" that you describe here. Many participants are bouncing and hanging their heads during class. I believe you should always have good form even on a trainer or stationary bike. Please make newer training videos and remind even the pros that good form on a bike is a must. Remember that the universal sign of "I give up" is hanging your head down! Cheers!

[@Santi_pala]

this show is like top gear but for cyclist !!! love it ... got a new race bike yerterday !! cheers from Barcelona

[@bobbyv384]

As an older rider (55) I've noticed that in 15 years time I've managed to ride mostly on the tops of my handlebars because my flexibility has gone.

[@liamaspinall6906]

You know what time it is, im feeling like crap again, time to start biking again, love this channel, love the content

[@mikelee1906]

It's cute when couples wear matching outfits.

[@swedishdagger8410]

Mike Lee UWU

[@austinfrancis7864]

It's cute when bigots post rude comments.

[@Fr0st7]

@@austinfrancis7864 ok boomer

[@austinfrancis7864]

@@Fr0st7 actually, I'm a millennial, zoomer.

[@austinfrancis7864]

@@uparoundthebend94 does that mean I'm magic?

[@co7013]

Concerning the 'elbow out' thing: it's also influenced by the way you position our hands on the handlebar. That means the position of the brake levers and width, height, but also the shape of the handle bar are factors. If you can turn your hands/whrists a bit more outward, more vertically, (if that is the right way to say it), the elbows automatically turn closer to the body and less outward.

[@janetburrows137]

The amount of times I see men cycling with there knees out. Gets my goat every time I see it. 💖🙏

[@imthewholeman9126]

Another thing I pull my knees towards the center kind of my bike, this also helps to get more power on pulling up and keeps my knees healthy.

[@MrWobling]

If you are an ex-pro then you'll know a good bike fit as soon as you sit on the bike. For the rest of us, a session with an experienced bike fitter can pay great dividends.

[@andylanegra-thoughtsfromth7451]

I love you guys. I'm still really new to cycling and your videos help so much!

[@batbawls]

Mark Cavendish says he pedals like a duck, so that's exactly what I'm going to do. Quack quack gents!

[@UbzUnclemax]

Apparently, Alex Dowsett says to do so as well: kzbin.info/www/bejne/g33comikmZijnqsm35s Let's be honest, 52,937 km in an hour isn't that bad after all.

[@batbawls]

See, everyone is doing the duck now

[@matthewc7492]

how can he pedal like that and not use any float?

[@TheBRad704]

I've been told (by a pro bike fitter) that your elbows can be brought in slightly by rotating your shifter/hoods to the outside. Nothing dramatic, but a degree or two will rotate your hands outward and bring your elbows in naturally.

[@1lmace_]

I just realized that background... this is scenic drive in El Paso!! Transmountain was hell to ride haha!

[@briantruck2284]

There not in Texas🤣

[@brekdakbanchamek6454]

Oh my God, I Literally abd mostly do this Mistakes, Kind of Sad... THANK YOU FOR YOUR TIPS!!! GOD BLESS US ALL!!!😊🌄😇💖💯

[@cmcclo1]

Oh my god! Dan doing squats nearly made my shit myself. He looked like a friggin twiggy alien. Funniest, thing, ever.

[@lawyerengineer]

Jive Turkey But both these guys look jacked compared to Chris F - arms!!

[@endurancejunkie1995]

1:19 Good job with the razor lads. Given it's winter, I'm glad to see I'm not the only one who shaves in the cold season

[@oraszuletik]

Ministry of Silly Rides

[@parakeetsparakeets3972]

Hahaha!

[@samarvora7185]

I wonder if the funding got through...

[@danfuerthgillis4483]

Excellent video. The Bobbing is always due to being too tired or wrong gears set. Now these days I barely get off the seat even when climbing as I have settled on specific cog- ring gearing so that my cadence is set for the Medium to Max leg output.

[@lammiepie1978]

You recommend yoga at the end of this video, I would say Pilates is by far better for core strength and flexibility 😎

[@cuebj]

Fixed gear helps eliminate a lot of these. In days when we could only afford an old bike relegated to fixed for winter and a summer race bike, we did lots of fixed gear riding. By contrast, modern vast number of gears mean you always have the perfect gear for your cadence and power and slope - very different with ten-speed 52/42 * 14/24

[@tvwatcher90]

my first road bike (trek domane al3) should come in 1-2 weeks max cant wait to hit them roads

[@johndelorean7353]

So is it any good?

[@Big_D4ddy_V]

@@johndelorean7353 he dead

[@parasteve360]

@@Big_D4ddy_V :')

[@iamf6641]

@@Big_D4ddy_V 😭

[@bodegaboys7475]

Dan Bridge exactly. He rode that thing 3 times and out it on offer up at 50% it’s retail price.

[@googleuser3645]

"Or -maybe it's you body's natural position." [as that was the last option to making alterations for adjustments for the correct body/frame/saddle alignment] THANKS for adding that sentence/option. I remember when I had a pro bike mechanic build up a $$ racing bike, as his labor quality was so reliable. I later accepted his (later to be found as a solicitation for) "sizing." Within the first few hundred miles, I could not accept of the riding position I was in. This was before his later next saying that my Campagnolo carbon carbon fiber hubs (highest wheelset) needed to be regreased. This is what the #1 high-end bike shop in your area, is likely to do to you, as one of their longest time customers.

[@dangermouseTRUMP]

Im a mountain bike rider but for some reason I find myself watching GCN twice as much as GMBN.

[@julis.7791]

just finaly get a road bike

[@markproulx1472]

Glad to see you mention core strength.

[@jakebailey4458]

steve cummings is one of the best looking riders i find, always looks so solid and grounded

[@lukehaddix4710]

Y'all are so entertaining! Love your videos

[@NielsHeldens]

8:00 Spat

[@abedfo88]

Definitely picked that up from CyclingCam eh Niels ;)

[@NielsHeldens]

Andrew Bedford perhaps

[@aguadoia]

Another thing you can do is watch videos of Mikel Landa. He’s one of best looking cyclist on the peloton. The way he sits on the bike, how smooth his pedaling is, position on the handlebar, feet and head...he has a perfect and very effective style

[@jlhinsk]

If I'm bouncing on the saddle often it's because my legs below the knee are tense. Relax and the bouncing goes away.

[@gcn]

That's a top tip, thanks jlhinsk!

[@hapagirl908]

You guys are hilarious! I love your channel, and learn a lot here. Thanks, and keep up the great work!!😊

[@muchemwarobertsichone1692]

1. Cycling Position Research 2. Core workouts... And then I will come back to this video hahaha

[@RE-sx9vn]

I watched the video again with the subtitles on... Now I feel enlightened.

[@Katsumi_cute736]

WHERE IS THIS LOOKS BEAUTIFUL

[@beeble2003]

Fairly sure it's Gran Canaria. Looks very similar to this video, which was posted three days earlier. kzbin.info/www/bejne/rJSQdqmJf9dkkKc Or do you mean the parts in Dan's living room? 🤣

[@JimNeville]

Good videos Caught best practices the other day and if anything it made me more aware while riding, thanks

[@SwedishHouseFifa]

I'm really glad I dont suffer from any of the bad habits, actually a lot of people say im quite stylish on the bike (ok at least my father says it haha).. shame im not that fast :P But hey my Life quote is "Better to look fast than be fast" :D

[@gcn]

That's always been our motto too! 😂

[@glennoc8585]

Even.better to.look fast AND be fast.

[@cwsgt2806]

SwedishHouseFifa same said about my mate and I hahaha as couriers we were constantly told we have pro look as I’m sure numerous people out there naturally have

[@sammyy9223]

Hahah

[@rehmsmeyer]

Reality is perception, m8!

[@swites]

Tim Wellens was using bobbing to good effect at the end of stage 4 of the Andalucia the other day! Must be good! I'll remember to do it next time I'm averaging 650W up a 20% climb

[@Veloworthy]

Do a top 10 best cyclists with the strangest form!

[@erikknudsen4034]

Froome! 😁

[@callumscott-mills9324]

think obree's got that in the bag haha

[@_clemens_]

Bobbing sometimes really help, especially on very steep cubblestone hills like Koppenberg, where you have to divide maximal power transfer to left, to right, to left (instead of the typical most efficient fluent paddling), just because otherwise getting enough power is difficult (if your name is not Cancellara, Sagan, our Boonen). The bobbing helps to put more weight on the back tyre, which prevents slipping of the back tyre ("pattineren" this is called in Flanders), especially in the wet.

[@millsshumps1968]

Sir Bradley Wiggins was arguably one of the smoothest riders of his generation. Would love to hear his tips on his core and smooth bike handling abilities.

[@darkspeed62]

You guys are the best GCN presenters. The new ones aren't so good IMO.

[@breakerytb3094]

0:55 why you show froome style? And at 4:35 this is Roglich lol

[@marekczarnecki5388]

Great tip for setting saddle height. Thanks !

[@slwsnowman4038]

When I start bobbing or bouncing, I just change gears. If I'm climbing one of the local bumps, bobbing usually means I'm out of bigger cogs to try. When commuting by bike with a bag on your back, that extra weight bouncing as you bob or bounce gets annoying quickly. That's how I solved that problem.

[@roys5248]

Bobbing occurs because there is more "push" on the pedal (which actually lifts your body and hence, your "seat" from your seat) than your "pull" from the opposite leg (which actually forces you back into your seat). Both equal push/pull operation keeps you in your seat. At a lower cadence, this is not so much a problem with bobbing as it is with swaying side-to-side to compensate and flare out the legs like a stumbling ballet dancer on a unicycle with a flat tire. But when the pressure on your push is greater than your resistance (i.e. upper body weight, bike weight climb resistance, etc ...) and your pull has less "torque" than your push, you get the same results. But you are right ..., core exercise, balance on the rollers, proper positioning ..., it all matters. When exercising intervals, it is important to keep in tune with the up-stroke (pull) as many of us riders don't do enough of. The increments you mentioned are best to focus our pulling of equal resistance while pushing of an equal pressure of the pedals on a flat terrain and at an easier gear. Start with the easiest gear. Once improvement is observed from your challenged cadence level and that you can increase with no bobbing, then change to the next harder gear and try the same until you achieve the same results until you've gone through all your gears. Then add terrain challenges and keep working the same pattern. Eventually, you will notice all bobbing and swaying to be gone as you build strength, balance, and stamina in your workouts.

[@barefeg]

Please film videos in the flats so I can understand what Si is saying!

[@Pritch0rd]

Interestingly, strength efforts at 50 rpm, lightly touching the bars helped me stop bobbing up and down also helps build core

[@bradjohnson169]

Who, as a professional rider doesn't look good on a bike? Chris Froome: looks awful but has not stopped him from winning!

[@deusexaethera]

Professional riders who focus on looking good while riding don't get to stay professional riders for very long.

[@gilllbeest6615]

Wtf do you say man

[@mikehenry872]

You forgot to talk about what I refer to as the bike swerver or swayer. It's the guy who constantly is swaying side to side as he is riding rather it's sitting or standing or the guy when standing to climb consistently throws his bike backward and almost taking out your front wheel I have a couple of these types of guys in the club's I ride with.

[@BrickBike]

I've got every one of these wrong. Thanks for showing me what a hoon I look like guys.

[@johnnydoe66]

A little technic I advise trying, when riding down the road see if you can maintain a straight line by riding on the edge line of the road as you pedal normally as always. If you're poorly fitted to the bike or posture is bad, you won't be able to stay on the line without physically making yourself. It also works to train yourself to pedal smoothly and control the bike better. It will then transfer to being able to ride in a bunch/group and not be that rider who causes an accident

[@spongesurf12]

Rollers = how to be smooth Rollers with no hands = level 10 Riding up to the rollers, side hopping on to start riding, and hopping back off = level 11 (we used to practice this) Also good, practice higher cadence and staying seated longer. I feel odd now if my cadence drops below 85. Normal is 95.

[@ShaunMcDngh]

What about unclipping one foot on the rollers?

[@darrylashton8428]

I am always colour coordinated in what I wear to cycle. Looks impressive.

[@SwedishHouseFifa]

Nieve is quite fast with his knees out!

[@basv8456]

Ever seen pozzovivo time-trailing? He alsorodes with his knees out

[@JamieSmith-fz2mz]

Jim Furyk does OK with his ugly golf swing. Proper bike fit is important. Whether or not you stick your elbows out or bob a little is irrelevant.

[@lthunder1112]

great video guys just started cycling and you guys are helping me tons

[@RRH25]

“Cyclists are ripped” 🤣🤣🤣

[@cyoung9458]

Lol, yeah...cyclists have a different definition of what a ripped body is.

[@JammastaJ23]

Cut maybe. Not ripped.

[@tattsiruk2371]

You guys are awesome!! Thank you for this!!