Out of the Saddle Training

speedjunkie

How can i improve my Out of the Saddle "Stamina", so i can at least can keep it for 5m

Currently i can hold on for 2m till my legs break in pain.

The obvious answer ? Just train more being out of the saddle ?

nigeldoyle

Out of the saddle intervals would be the answer. Usually one of my workouts every week includes standing intervals.

The type of road you do it can make or break doing standing intervals. i.e. very hard on undulating roads where you try and stand going down a dip. Best done on slight hills, flat into the wind or at least just on flat. I sometimes do mine on my local veladrome / outdoor track.

In addition other core type off the bike strength training will help. 2 minutes by the way isn't bad. I wouldn't bust your gut to be able to 5 minutes standing as it's not the most efficient way to climb a hill (unless your name is Alberto Contador).

Anyone else?

diy

Core strength will help, not just planking and sit ups, but a bit on the back too. You don't say why you want to do it though?

I do a fair bit of out of seat sprinting on the indoor bike, but rarely over 2 mins

supermurph09

Are you sure you just arent attacking too much? Just because you get out the saddle doesnt mean you have to massively increase the power.

crikey

you also sweat buckets

...because you are inside with no wind....

As always, one needs to practice this skill. Start off slowly; most cyclists will find that their arms fatigue before their legs, just find a big hill and ride up it standing up.

cyco2

I like to test my ability to ride a local hill out of the saddle and on my road bike I have never been able to do it. But recently on a mountain bike with bar ends on, I did it. I think the position made a difference, putting my body more forward of the peddles and my arms further apart. When on the road bike I have found that the leg position on the start of the back stroke also makes a difference. After relieving of weight on the leg at the bottom of the stroke I start to straighten it slightly more than it's natural slightly bent position. It seems to relax the muscles.
Try a relaxed style of riding out of the saddle. Going for endurance rather than speed.

Anyway there's lots of advice if you Google 'cycling out of the saddle'