The mountain west is still enjoying snow squalls and blizzards; however, warmer temperatures are on the horizon! If you’re itching to get on your bike, now is the perfect time to practice some parking-lot drills. A track stand is a terrific skill for mountain bikers that allows you to balance and hold your position without moving forward.
Track stands can help you navigate tight switchbacks and technical climbs. In addition, they can be used to pause long enough to evaluate the terrain, avoid hitting a downed tree (or friend!), or navigate tricky features. Further, they will help you develop core strength and balance skills that will translate to many areas of mountain biking fitness! Below, we'll teach you how to learn and practice track stands.
Here Are the Steps to Do a Track Stand
Step 1: Find a flat, open area
To start, find an open area with plenty of space to practice. Start on a flat surface or (preferably) a slight incline. This could be your backyard or driveway, or a local parking lot, a park, a deserted road, or a basketball court.
Step 2: Begin pedaling and put your strongest leg forward
Begin pedaling. When you’re ready, put your feet in “level pedal” position, with your strongest foot forward.
Step 3: Come to a stop
Next, come to a stop on your mountain bike. Shift your weight back slightly and turn your front wheel to the side of your forward leg. This will help you maintain your balance and stay in place.
Step 3: Use your brakes and pedals to stay (approximately) in place
Use your brakes as well as pressure in through your pedals to maintain your balance and hold your position. Allow yourself to roll slightly backward and then press forward on your pedals to stop yourself. Use small back-and-forth movements.
Step 4: Shift your weight
You can also shift your weight slightly forward and backward to adjust your position and maintain your balance.
Step 5: Mix things up
Practice holding your track stand for longer periods of time. Start with short intervals, and gradually increase the duration of your track stand as you get more comfortable. As you improve, practice stopping at various speeds, on hills, and during turns. Mark off a 10’ x 10’ area in a parking lot and see how long you can stay within your box without touching down.
The more your practice, the more you will develop muscle memory and confidence. That way, if you come across a baby bear on the trail, you’ll be able to automatically pause long enough for the baby bear to move and then skedaddle before the mama bear sees you. Just kidding, but you get the point. With time and practice, you'll be able to use track stands to navigate challenging terrain and unexpected trail features with confidence and control.
To learn skills like track stands online or in person, check out our coaching page!