Swinging from the bars

Next Saturday or Sunday, when you are out on your group spin take note of how people around you are moving their bodies when out of the saddle on any climb.

They will be split into two very distinct groups. Those that swing the bars and those that don’t.

Anyone who spends more than 60 minutes per week on Zwift, especially those who take part in virtual races will have heads and shoulders bobbing up and down like chickens after being left out into a yard full of grain. Their bikes will be rigid beneath them and there will be very little flow. It will look slightly off.

Alternatively, if you look at those who have been riding cyclocross, or who go out regularly in the winter rain they will have a far different style when out of the saddle. Their heads will stay in a pretty fixed position whilst their arms will move almost as much as their legs as they swing the bars in unison with each pedal stroke. It will look fluid and relaxed, yet powerful. It not only looks more powerful, but it is more powerful and efficient too.

Another place where the difference will be apparent is when cornering. Those who are used to riding cross or being out in the wind and rain will glide effortlessly around the wet corners whilst the Zwifters will loose ground and take square corners as they subconsciously expect the bike to take the corners for them.

The perfect examples of those who spend most of their winter outdoors are Wout VanAert and Mattieu Vanderpoel. They both have effortless looking bike control and swing the bars beautifully as they put the power down when out of the saddle. Vanderpoel does have a deal with Zwift but seems to be down in Calpe when not racing cross during the winter so I would suspect that the amount of time he spends training indoors is very little indeed.

Indoor training is an important aspect of modern cycling, especially for Sportive riders, but it is also important to at least be aware of the downsides so that you can do something about them.

Other reasons to occasionally swing the bars out in the wind and rain are to set a reference point for yourself. If you turn up to an event in March or April and it is wet and windy, having the thought that you have been out in worse is a good piece of weaponry to have in in your psychological armour. There is also the training aspect whereby you are not just training the body to push pedals around, you are also training the mind and body to handle all conditions and improve bike control.

Train indoors to build your fitness but don’t train indoors so much that it makes you too stiff and rigid.

Barry