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In ZYCLE we have talked on occasion about the muscles involved in cycling, as well as the different types of exercise and techniques to work the muscle groups, as you can see in the web blog. Now, what is the difference between sitting and standing and how does it affect us? In this article we explain in detail the difference between standing and sitting sessions with your bike, let’s get to it!
Standing or seated exercise bike?
First of all, it is important to clarify that working standing and seated has benefits in each case, and it is important to combine them together to make the session more complete and effective. Both seated and standing pedaling have their advantages and work different muscle groups in a specific way. While seated pedaling allows for greater efficiency and less energy expenditure, standing pedaling offers greater power and muscle activation. To improve performance and endurance, cyclists should know when to use each technique and combine them according to terrain conditions and race or training strategy, and of course when using an indoor cycling bike in order to improve results and simulate outdoor conditions. Incorporating both positions in training will help develop strength, endurance and pedaling efficiency.
Pedaling while seated or standing: muscles involved and benefits of seated pedaling
When a rider pedals seated, most of the effort is concentrated on the major muscles of the legs and buttocks. This position is the most commonly used in road cycling and over long distances, as it allows a constant pace to be maintained with less energy expenditure.
- Quadriceps (Vastus lateralis, Vastus medialis, Rectus femoris): They are the main engines of seated pedaling. They are responsible for knee extension and are key in the downward phase of pedaling.
- Hamstrings (Biceps femoris, Semimembranosus, Semitendinosus): They participate in the traction phase of pedaling helping to recover the leg in the upward phase.
- Gluteus (Gluteus maximus, Gluteus medius): They are essential to generate power in each pedal stroke, especially in climbs and sprints.
- Soleus and calf muscles: These calf muscles help in the final phase of leg extension and stabilize the pedal stroke.
- Core muscles (rectus abdominis, obliques and lumbar): They help maintain posture and stability on the bike.
Benefits of seated pedaling
Seated pedaling offers greater energy efficiency by distributing the effort evenly, avoiding premature muscle wasting. It also reduces joint impact by reducing the load on the knees and ankles, which helps prevent injuries. It also improves the rider’s aerodynamics, allowing them to adopt a more efficient posture that minimizes wind resistance. Finally, this position is ideal for long distances, as it allows the rider to maintain a steady pace without generating excessive fatigue.
Pedaling while seated or standing: muscles involved and benefits of standing pedaling
Stand-up pedaling, also known as “crank pedaling”, is a technique used mainly in climbs, sprints and accelerations. In this position the body is more upright and a greater muscular effort is required to maintain stability and control of the bike.
- Quadriceps: They work intensely, since standing requires a more powerful extension to propel the body.
- Gluteus: They are activated more than in seated pedaling, generating more power in each pedal stroke.
- Hamstrings: They play a more active role, helping traction and stabilization.
- Calf and soleus: They are essential for maintaining stability and transmitting power from the feet.
- Core muscles: They are significantly activated to maintain balance and avoid unnecessary movements.
- Arms and shoulders (Deltoids, Biceps, Triceps): They are more involved in firmly gripping the handlebars and stabilizing the body.
Benefits of standing pedaling
Standing pedaling allows you to generate more power by applying more force to the pedals, which is ideal for climbs and sprints. It also involves more muscle groups, especially in the upper body, improving coordination and balance. Alternating between sitting and standing pedaling helps distribute the muscle load, reducing fatigue in certain muscles and allowing for a more sustained effort. It also contributes to the development of anaerobic capacity, as it is an explosive effort that increases endurance in periods of high intensity.
Cycling and/or spinning seated or standing: when is it better?
The right time to use each technique depends on the type of terrain, the intensity of the effort and the cyclist’s objective:
- Seated pedaling: ideal for flat terrain, long distances and maintaining a steady pace without expending unnecessary energy.
- Standing pedaling: Recommended for steep climbs, sprints and times when rapid acceleration is needed.
- Alternating between both positions: Experienced cyclists combine both techniques to optimize their performance, reduce muscle fatigue and improve pedaling efficiency.
The recommendations we offer also apply to outdoor cycling, as well as indoor cycling if you use a bike trainer. Keep in mind that if you want to be a complete cyclist, it is essential to work both positions in order to improve strength and endurance and to be able to apply your improvements on the track. And at ZYCLE we offer you a wide variety of professional rollers with which you can take your training to a professional level. On our website you can find the ZDrive MAX direct drive roller, the ZPro telescopic roller and the RooDol by ZYCLE roller. The choice between one or the other depends on the pedaling sensation and how you want to work with the bike.
