This option may seem natural, but beginners won't always realise when this is the best way to draw on their strength. Start by dropping down one or two gears. Then, standing on your pedals, either hold your body in place while you rock your bike side to side, or hold your bike steady and sway your body. Personally, we'd go for the first option as it's best from a biomechanical point of view. Moving your bike is much easier as it's much lighter than your body!
All the same, be careful because standing up burns a huge amount of energy, and will really get your heart pounding! Why?It's a technique that works many other muscle groups that you probably haven't used during the rest of your ride, leading to your body working extra hard to rid the muscles of toxins.
If you choose to use this position, pay attention to your centre of gravity, which should remain as stable as possible and at the same height. In other words, bobbing up and down makes the movement less efficient. Last but not least, remember to relax your shoulders, arms, forearms and hands as this will make it easier to swing the frame from left to right.
This standing position is best used when you need to negotiate a tricky part of your ride, such as climbing a hill, accelerating out of a corner or launching an attack. You'll soon learn how to be one with your bike while retaining the most natural position and most fluid movement possible.