How to Balance the Bike

Our site: now that you know where your cycle starts and ends we move the focus to the balance-your invisible training wheels in the terrain.

Balance the Bike

In the balance are included several elements that may interfere with or strengthen your control; How to keep your hands on the handlebars, how your feet and pedals interact, how much you enable the trunk and where your center of gravity is positioned relative to the cycle. Technical cycling requires a large variety of body movements.

1. Heavy feet – light hands

  1. Its easy on the saddle
  2. Center you on the bike – move the hip over the bike to find the centered position depending on terrain
  3. Activate the trunk – power on trunk stability of every move you make on the bike
  4. Relax – collaborate with the bike and the terrain instead of fight against
  5. Do regularly coreövningar – you do not need to go to the gym, at home in front of your tv works fine
  6. Balance is a perishable commodity – work out often on the bike (for example track stands or by cycling very slowly on the path) or without bicycle (by, for example, stand on one foot while brushing your teeth).

Attack position gives you a centric and neutral position over the cycle, and is the most basic position you need to be able to off-road cyclist. It’s called attack position because it helps you to attack and challenge trail, instead of just trying to survive it. When you’re in attack position, you get a better balance, and can more easily bring hips forward, backward and sideways. The more centered, you are on your bike, the more ready you are to meet stigarnas challenges.

1. cycle standing

  1. Heavy feet – add the weight in your feet!
  2. Bend your knees – they are your built-in dämparsystem. In addition, curved legs that you become more flexible and easier to move around between sitting and standing, and up and down, depending on the terrain.
  3. move the rear hip so that the torso is parallel to the bike and the navel at the height of the crankset. This will help you keep good balance.
  4. lower the shoulders – do you have your shoulders at the ears, you become tense and stiff.Let your arms instead of working smoothly with the bike.
  5. bend your arms so that your elbows pointing out.They should be in line with your shoulders.When you ride with your elbows outward, you become both stronger and more flexible.
  6. Up with your head and hold your gaze far forward.It will help you keep both focus and balance.Look just above the front wheel, you’re missing the opportunity to read and plan your cycling.

So what heavy feet?
Your weight and power to go out in the pedals from the trunk. Find the feeling where you stand with the weight from the trunk down in your feet, so you can easier and safer to move the hips forward, backward and sideways. Then it will be easier to get the bike to move smoothly over your hip. In some situations, you need to be able to put weight on the feet and press your toes or your heels down, depending on whether it is steep uphill or down. Believe it or not – but it’s largely the feet that keeps you on the bike.

Light hands
It is not Government’s job to keep your body upright. In addition to controlling the main functions is to compress the framdämparen Government, lifting the front wheel, as well as to help you to move the Centre of gravity of the bike. So do not hang on the handlebars – let the trunk holding up the upper body instead. Are you tired of the hands, wrists, upper arms and shoulders are the signs that you have either tied up during the tour, or you use the trunk for a bit and hung too much on the handlebars. Another advantage of soft hands on the handlebars is making it easier to control the bike over the messy terrain in a controlled manner. You are flexible and adaptable if you don’t resist. If you are absolutely sure that you had the trunk activated during exercise, but still get tired in the arms, hands and shoulders, so it may be because you are too hard on the handlebars. Stop with that!

Casual style-better balance
Also, remember not to sit too heavily in the saddle. The saddle is no armchair, even if bakdämpningen can do it feels so. By sit easy and avoid couch potato style, you become pliable and can use gravity to cooperate with the terrain and the bike.


  1. Attack position on flat land and trails
    Roll standing forward in attack position and begin to move your hips back.Remember to keep relaxed in the handlebars and press your heels down.Happy to overdo it by moving the hip so far back. Check if you can touch the rear wheel with the bat. Then try to move your hips towards the front. Happy to overdo it by moving the hip against the stem.Remember to keep relaxed in the handlebars, and tapping your toes down. Don’t forget that the trunk should be switched on all the time through the exercise. Bring the practice out in the Woods on a technically challenging trail. Start by riding slowly in attack position.Relax and let the bike smoothly moving over your body so that your body will adapt their movements after the technical parties.
  1. cycle without holding the handlebars
    Tread evenly on a straight, look forward, tighten your torso and drop her hands from the handlebars. When you feel confident to ride without holding the handlebars you can try swinging, ride over speed bumps and down kerbs. Do you want to take this one step further? Try riding a bike up a hill without holding the handlebars. A really good trunk and balance exercise. Tough!
  2. Friend hug
    Ride along with a friend to hold on to each other with an opposite arm.Practice swing together and also try on uneven ground. Keep the regime relaxed with one hand and turn the trunk stability.
  3. Kompisgruff
    Ride along with a friend to push gently on each other with one shoulder or one arm.Turn around and try on uneven ground. Keep relaxed in the handlebars and turn torso stability.Try to take in a bit more knuffarna to challenge the balance further.
  4. Play ball
    Bike next to or in the direction of your friend – or in any other way that you have eye contact.Throw or kick a ball to each other while you ride. Remember to always keep the trunk stability on. Are you a number you can divide into two teams and play a match.
  5. Track stand and jump with the bike standing still
    In thefirst part of the our site school we went through track stand (standing still on the bike), which is a phenomenal balance practice. Practice again to stand still with the bike, but try also now jumping bike from a standstill. Practice both with locked brakes and without brakes. If you have a bike light for safety, recommended by, compress the suspension by pushing with the legs and trunk and let both wheels easily from the ground at the same time. Do you have a framdämpad cycle, your legs Act rear shock. Compress framdämparen, bend the legs and then draw the whole cycle up in the air, in much the same way by a person jumps. It is enough if you just eases off the ground. Bounce around a few times and feel where you must have the upper body to both wheels will light at the same time. Then try to bounce as many times as you can. You can also try to bounce in a circle around your front wheel or rear wheel. You have the great advantage of being able to keep the balance standing on the bike, and being able to jump around, when you get into the tricky technical situations in the future.