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4. LIFTS
Cadence: 70–90 RPM
Overview: Lifts are advanced postures. Riders will be alternating from
seated to standing positions at their own pace. The goal of the lifts is to
take full advantage of body weight and strength.
• Resistance is moderate to heavy
• Cue riders to maintain correct posture while lifting their glutes back
off the saddle rather than straight up, keeping the center of gravity
low and back
• Hands should be positioned on the handlebars where they curve up
(extended grip) or a simple overhand grip
• Shoulders stay behind the elbows
• No weight should be on the handlebars
• The nose of the saddle should graze the inner thighs with each
pedal stroke
5. TIME TRIALING
Cadence: 90–100 RPM
Overview: The time-trialing posture allows cyclists to ride slightly faster.
• Rider’s body is low and in a neutral position
• The shoulder girdle and cervical spine (neck) are in neutral alignment
• Hands are positioned in an extended or narrow position with the
elbows raised slightly off the handlebar
• Rider’s body weight is shifted slightly forward
Riding Position Cadence Hand Position
Basic 60–110 RPM Overhand
Middle Grip
Seated Climb 60–90 RPM Overhand
Middle Grip
Standing Climb 60–90 RPM Middle Grip
Heavy Climb: 60–75 RPM Extended Grip
Faster Climb: 75–90 RPM
Lifts 70–90 RPM Middle Grip
Time Trialing 90–100 RPM Time-Trial Grip
SUMMARY
TECHNICAL ASPECTS
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