Having a strong, efficient position on the bike will help with your balance.  There are several things to check to make sure you are riding your bike in a sustainable position.

1. Seat Height – the height your seat is set at is important for pedalling motion and power.  You should ideally have a leg that is close to full extension on the down stroke of your pedal action.  You want to be able to generate good power but still be confident.
2. Seat Angle/Tilt – if you can’t sit properly on your seat  or it makes you move around or slide your balance will be affected.
3. Reach to Handlebars – again you need to be in a comfortable position where you are not stretching or cramped up.  Good posture should be easy to achieve.  The ‘A’ position requires a flat upper and lower back, dropped shoulders and C shaped arms

For more on this topic please read the following stories.  Always be aware of your body position while riding, keep checking in with how your body is feeling.  Bike Seat “Sweet Spot” explains height, tilt and reach. ‘A’ Body Position shows your ideal body position (includes a video)

This sounds so simple but when we start to feel a bit uncertain or unbalanced on a bike we tend to look at our front wheel. Only look where you want to go. Your eyes should be looking at the road or track directly in front of you.  How far ahead will depend on how fast you are going but aim for 2-3metres in front of your bike.  As you ride in more challenging places this rule becomes more important.  When off road trails narrow there will be a tendency to look off the track, or worse, down the bank!  Don’t!  Keep your head up and eyes ahead.  If it starts to get a bit bumpy under your bike again we naturally want to look at the rocks or stones creating the impacts.  If you have been following the rule (look ahead, head and eyes up) you will have spotted the obstacle ahead of you and made adjustments to your steering to choose a good line or path.  You then need to trust in your decision and continue to look ahead knowing you will miss or anticipating the bump on the track.

Having a strong core is an essential element in maintaining good body position on a bike (read more about this subject: Core strength & your riding position).  If you have a strong core your movements will be strong and efficient and you will be well balanced when you ride.

There are all sorts of ways that you can work on core strength.  Both Yoga and Pilates offer core strengthening and balance work.  These days you can do classes in a variety of places or stay at home and do them online.  If a class is not your kind of thing try doing really simply things on a daily basis.  Stand on one leg to brush your teeth.  Swapping legs from morning to night.  Each day attempt to stand on one leg and shut your eyes.  Get yourself a Swiss or Gym ball and sit on it rather than a chair.  Buy a wobble board and spend 10 to 15mins a day trying to balance on it.

Again strength in these muscles will make time on your bike easier.  Having balanced strength from front to back or from side to side will help with balance and alignment when you pedal.  For more on pedalling read Pedalling Technique or see the story on Pedalling & Bike Seat Comfort.

There are a huge variety of things you can do to strength leg, hip or butt muscles.  If you are aware of an area of weakness we recommend focusing and working on that area to help with balance when you ride.  Walking, pilates, yoga, hill walking, climbing stairs, weight training or gym classes – these are all ways to improve strength.  Choose something that appeals to you and that you will stick at.