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

[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