Mark Flynn showing off a one handed track stand

What is a trackstand and why do we need it

A trackstand is basically balancing on the bike while it is standing still. I think the word comes from indoor track racing, where standing still on the bike is part of the start strategy.

A trackstand is a very useful maneuver to have in your bag of tricks. It promotes good balance, allows stopping without unclipping and putting a foot down, is the basis for other maneuvers, and has intrinsic " showoff " value.

How to get started with the learning process

It is best to wear sneakers while learning. If you have toe clips, flip them over so they are out of the way. If you have clipless pedals, just wear sneakers. No need to remove the pedals.

Find some soft ground. Grass is best.

Find an " uphill " section. It is definitely easier to learn on a slight incline. After the incline is mastered, you should be able to trackstand almost anywhere. It is especially neat to trackstand at a stoplight. Lots of ohhhs and ahhhhs from onlookers.

Beginning Technique

The #1 trick to a trackstand is weight distribution. As much weight as possible on the FRONT wheel.

Start by just riding as slowly as possible on a flat surface. You will instinctively move the wheel from side to side to keep your balance. Learn to move the wheel SLOWLY rather than in a jerky motion. Once you are comfortable with that, you are ready to try a trackstand.

Go to that grassy incline noted above. Ride slowly.. perpendicular to the incline. Stand up on the pedals, butt in the air and body forward over the stem. You want your weight over the front wheel. Keep your head up rather than looking at the front hub. Pick a spot and focus your eyes on that spot

Now, with your powerfoot forward (feet at three and nine o'clock), turn the wheel (about 45 degrees) into the incline keeping pressure on the lead foot pedal. Enough pressure to keep your balance, but not enough to move up the incline. Now, regulate the pedal pressure so the front wheel moves an inch or so up and then down the incline. With that slight rocking back and forth motion, you can maintain your balance.

You can move your body slightly from side to side to maintain balance.

Once you have that mastered, you are ready to do trackstands on slightly crowned surfaces and flat surfaces.


Advanced Technique


The advanced technique requires using the brakes to provide resistance to the pedal pressure.

Setup the same way as in the beginning technique. Stand on the pedals, power foot forward, butt in the air, body over the stem.

Ride very slowly and when just about stopped, turn the wheel 45-90degrees away from your power foot (you can turn either way .. but start with one direction and stick with it until it is mastered. Then practice turning the wheel in the opposite direction.)

Now apply the brakes and maintain some pedal pressure, pushing against the resistance of the brakes. Let go of the brakes when you release the pedal pressure and pull on the brakes when re-applying pressure. You now will find that you must move your body from side to side to maintain balance.

Usually you will move your body in the opposite direction as the lean of the bike. You can lean the bike quite far over. When you do that, you can touch your thigh on the top tube for an added balance point.

Once you have this mastered, you will find that you rarely if ever have to put your foot on the ground. If you sense that you can no longer maintain the trackstand, put power to the pedal and ride out of the trackstand. I do it with clipless pedals and don't unclip.. I just ride away or start " bouncing " which is the second " dumb bike trick " we will address.

Note the body forward, standing on the pedals position. Some pics show turning the wheel into the forward foot and some away from the forward foot. Note the body lean. In two of the pics, my left leg is touching the top tube for balance. It usually is not necessary to lean that far out, but sometimes to maintain balance it must be done..and it  looks good to boot.    :-)

The first two pics are of Mark on flat ground, the next four are of me on an incline. Remember, it is much, much easier to trackstand on an incline.

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