Look Ma, no hands...I wish...

[tctrek]

I told my husband about starting this thread and he got a kick out of it.

On today's ride he was a big show off. After eating a gooey energy bar he proceeded to wave his arms like an orangutan and then pat his head and rub his tummy. Later on he crossed his arms and sang a song from Aladdin. He executed a tight, middle of the road, one handed, full circle turn while drinking from a gel flask. He was taunting me with his superior balance. Is this normal?

Oh dear ... now you have his ego so big, it's unlikely his head will fit through the door when he comes home from work

[Crankin]

My DH can do all of that. It's amazing to watch him take his jacket off, fold it, and put it in his jersey pocket, when he is riding.
Me, well, after almost ten years, I can (sometimes) grab a drink when rolling on a straight road, with no cars, and I've slowed my speed...

[Eden]

One way to improve your balance and core strength is to get a stability ball (aka yoga ball, exercise ball, etc). An exercise on it that is very similar to riding a bike no handed is to balance kneeling on the ball - but don't expect to start there. At first just practice sitting on the ball and try the exercises that are usually packed with the ball (or find some online).

When you feel ready try balancing on the ball in stages. The first step is to be able to balance on all 4's on the ball. When you can do that work on holding one arm at a time out for a few seconds. When you can do that work on holding one leg out at a time for a few seconds. When that is comfortable try holding out the opposite arm and leg at the same time for a few seconds. If you can do that try sitting up kneeling on the ball (shins on the ball, thighs extended, butt off your calves). Work your way up to being able to kneel on the ball for up to 2 minutes. You probably will fall off the ball at some point in time, so practice this in a safe place.

My coach started me on ball exercises a few years ago for core strength. I got my husband to start doing it too and not only did his occasional back issues clear up, he's pretty sure that the balance exercises have saved him in races a few times, when he's been bumped hard.

[OakLeaf]

Starting with a slightly deflated ball will make it easier.

A "safe place" could be next to a couch or chair with no hard edges, that will let you catch yourself with a hand when you need extra stability.

I don't know about progressing from bird-dogs on the ball, though. I think it's a lot easier to kneel than to do a bird-dog. JME.



Once you've got basic balance, some sports conditioning trainers will bump you from various directions while kneeling on the ball, standing on one leg, etc., to develop your reactive balancing skills. These can be done easily as partner exercises - and would apply directly to bike handling skills.

[velogirl]

Here are the fundamental skills as we teach them in our clinics:

From a bike fit POV, make sure your saddle is level. If your saddle is nose-down, it will push your body mass forward onto your hands/upper body and will also cause your center-point to be off. Imagine that your bike is a rear-drive vehicle (it is) and that your weight and energy are focused on the back of the bike. The bar will follow wherever the back of the bike directs.

Riding one-handed and no-handed:

Move hands to the "tops" of the bar as close to the stem (axis point) as possible with your thumbs wrapped under the bar. This will assist you in holding your line even if you put energy/movement into the bar.

Visualize four points (eyes) on your core -- your hips and your shoulders. These four points should be "looking" forward at all times. Your bike will move into the direction that these four points are "looking."

Center your body mass over the center of the bike (bottom bracket). Do not center your mass in front of this point.

Sit upright on your saddle -- almost like you're in a chair. This is different than the standard pelvis-tilting position we traditionally ride in. Visualize that your spine is a extension of the seat post.

Remove one hand quietly and place it on your thigh. Remember to keep the adjacent "eye" (your shoulder) facing forward. Do not hover over the bar.

To grab your bottle, do not look down. Lowering your head will affect your balance. You want to look where you want the bike to go (rule #1 in balance sports like cycling or skiing, etc).

Using the down tube as a physical guide, run your hand down the tube until you find your bottle. Remember, keep those four "eyes" facing forward.

To look behind your left shoulder, keep your right hand on the tops, move your left hand to your hip or thigh, isolate three of your four "eyes" (right shoulder and both hips) forward. Maintain a strong core and look over your left shoulder. Remember, your goal is two-fold: to actually "see" behind you and to hold a straight line.

To ride no-handed, start with your hands on the tops and sit in an upright position. Remove one hand and place it on your hip/thigh or at your side. Keep your four "eyes" focused forward. Remove the second hand and place is on your hip/thigh or at your side. But the real key is to really sit upright and move your shoulders back. You can't hover over the bar or be tentative. This skill is all about commitment. If you're hoving over the bar, your shoulder "eyes" will not be focusing forward. I always visualize the Fonz (remember Happy Days), leaning far back with my arms (thumbs up) almost behind the plane of my body. And keep looking forward with your four "eyes" plus your other two eyes. Keep your chin up! You should be looking at the horizon view and use your peripheral vision to see the road ahead of you.

So much easier to teach this in person rather than in text. Just yesterday I taught a group of 20 novice riders (who couldn't ride without hands) to ride no-handed around corners and through a slalom of cones -- on all types of bikes (road, mountain, hybrid, even a folder). Some bike styles are easier than others but it's possible to ride no-handed on any bike if your weight is in the correct place. If you're confident and measured in your actions, it's possible for anyone to ride no-handed (I promise).

Hope this helps!

Lorri

ps -- here's the cliff notes version:

1 -- hands on the tops for stability.
2 -- sit upright in the saddle (on your sit bones)
3 -- core focusing forward (your four eyes)
4 -- chin up
5 -- slow, measured movements

[MommyBird]

Velogirl-
I put your web site into my favorites.
Some of your girls need to move to Augusta, GA!

We have the Masters!
Pretty much our only claim to fame.

I pictured my husband's bike positions as I read your tips. I will be analyzing his every move our next time out.

Thanks again

[Eden]

I don't know about progressing from bird-dogs on the ball, though. I think it's a lot easier to kneel than to do a bird-dog. JME.

I was thinking something similar this morning - I haven't done ball exercises for a while so, I do remember thinking one arm or leg at a time is easier than kneeling, but opposite arm and leg... That was the order on my exercise sheet though.

[featuretile]

I have a women's bike that only has room for one water bottle and you cannot reach it while you are riding. When I am riding with slower people, I always stop and wait for them so there is no problem getting a drink. When I am riding with faster people, I can't stop for a drink (because they don't stop) and if I do, I lose them and can't catch up.

So a few weeks ago I bought a Camelback water bottle that is made of hard safe plastic with a bite valve. It comes with a loop hook on the top. When I asked my husband (engineer) why there is a loop sticking up, he said maybe it's for hanging the bottle somewhere. So, he made a wire hook and attached it to my bike stem and the bottle just hangs there right in front of me at a place where it is easy to get. I still wait till I am riding pretty straight and level, but now I can get a drink. Yeah!

[OakLeaf]

When I asked my husband (engineer) why there is a loop sticking up, he said maybe it's for hanging the bottle somewhere. So, he made a wire hook and attached it to my bike stem and the bottle just hangs there right in front of me at a place where it is easy to get. I still wait till I am riding pretty straight and level, but now I can get a drink. Yeah!

That's an ingenious solution! (I'd worry a little about it flying off on bumpy roads, though?)

You can hang the bottle from a backpack using a carabiner (too heavy for me). You can carry it with a finger. You can hang it from the purse hook in airport restrooms and not have to try to juggle it while you pee and risk dropping on the floor! Yay!

[MommyBird]

My DH can do all of that. It's amazing to watch him take his jacket off, fold it, and put it in his jersey pocket, when he is riding.
Me, well, after almost ten years, I can (sometimes) grab a drink when rolling on a straight road, with no cars, and I've slowed my speed...

I have a stability ball. We have about a 25sf area of rubber floor in our exercise room. I will try the balance routine out today.

I will probably use the elliptical today instead of ride anyway. I need to get back into my Pilates routine. It does amazing things for a bad back as well.

My husband says he had what he calls an embarrassing fall in front of a rest area when he was doing Six Gaps last month. He was passing by the stop and a guy to his left turned into the rest area in front of him and clipped his front tire. He was falling to the left (not his good side) and he was able to unclip and put his foot down. He slid down the road in a near split on his left foot while still clipped in on the right with his bike tipped low to the left. His hard sole sliding made a huge racket and he felt like he was the center of attention. He righted himself, clipped in and continued on red-faced.

I think anyone who saw him was more likely impressed with his save.
I need to get some of what he's got...

[bikerchic]

learning new tricks, but maybe you simply need to feel comfortable on the bike for a while before doing other things. That takes time so be patient with yourself.

Have you ever thought of getting a camelbak hydration system? Then you can drink on the fly and don't have to reach for anything!

Have fun, learn at your own pace, but do strive to better your skills as best as you can.

Happy pedaling!