Obsessed with Cycling Drills: Standing Transitions

Indoor cycling participants love to stand in cycling classes. Let’s help them do it effectively.

Here is a great drill to sprinkle into your profiles to teach standing and sitting with control and efficacy. Once perfected, the technique will transfer over to every other drill you use that requires riders to stand.

For outdoor riders, transitioning in and out of the saddle smoothly is important for many reasons. If you stand up erratically in a group, your bike may be pushed back into a wheel behind you and cause a crash. Cyclists take note of dangerous riders and will steer clear of you whenever you ride together. (Mark my words—cyclists quickly determine who to avoid in a group ride!) In addition to avoiding the danger of an erratic bike, standing and sitting smoothly will dramatically reduce swings in intensity, improving your endurance and ability to last longer.

Indoors, we don’t need to worry about crashing (thankfully), but smooth transitions are important for intensity control and helping beginners endure an entire class. As riders learn to be smoother as they stand and sit, they will be more successful at standing for longer periods at a consistent power when it’s warranted, or at standing with an increased output of only a small but specific amount (for example, 3–5 watts) rather than a big spike.  

The Drill


  1. exactly the information i was looking for
    thank you

  2. This is great information! I’m going to practice this myself and then I’ll be able to share with the class I teach. Thank you!

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