In reply to SiobhanStraver:
> Some background: I'm a Newbie. I injured my shoulder and have gotten into indoor cycling to plug the non-climbing gap. I've been going 2-3 times a week for 30mins-1hr at a time. Really enjoying it and am now saving for a bike.
> So in the meantime I want to improve what I'm doing indoors.
> But one thing I've noticed is that whenever I go into a standing climb my cadence drops super low (65/70) even when I reduce the resistance to very low and feel like I still have plenty left in my legs. I seem to end up stepping down jerkily onto each pedal and there's no flow to my pedal stroke. It feels like the only way I can keep a smooth fast rotation going is basically taking my weight onto my arms.
> What gives? I've searched around but cant seem to find any answers. Can you guys give me any tips on stroke technique while standing, or does this indicate I may have set up the bike wrong or something?
As always, the answer is depends - here's my opinion and reasoning on the matter. I *can* spin at 95+ rpm standing on a spin bike, but don't see the point at all. I use spinning as a way of avoiding freezing to death in the winter months - i.e. as a replacement for actual road cycling. If I can spin up a climb at 95rpm, I want to be sitting, becasue, well, I can be. If I can't keep my cadence above ~75 rpm, I need to be putting out more torque. To do this I generally stand up to get the additional force required on each pedal stroke to keep moving. When it levels off and I can spin faster (back into the 80s and 90s) I sit back down again. As such, I tend to ignore the instructor when the talk about standing drills with high cadence.
All that said, surely spin instructors have to undergo some sort of training so there must be a reason for it!