The Performance Movement Patterns
Success in cycling situations from road racing to triathlons, climbing to sprinting, track to cyclocross and mountain biking is always the result of quality "Movement Patterns". We have defined two Movement Patterns, namely the Trunk Pelvic Roll (TPR) and Sidebend Hip Hike (SBHH). These straightforward sequences of movement are the "building blocks" for all skilled movement and they apply to all cycling events. These two skills will make you faster, let you climb longer and ride farther with less effort. You'll put maximum power to the pedals with optimal efficiency.

Trunk Pelvic Roll
Sports success relies on coordinated movements of the trunk and pelvis. The Trunk Pelvic Roll, one of the Performance Movement Patterns, combines these mechanics in one fluid sequence. During the Trunk Pelvic Roll, the upper trunk, lower trunk and the pelvis will roll in relative unison and in the same direction.

The Trunk Pelvic Roll provides greater control over the bike, faster acceleration and greater efficiency of movement.

Sidebend Hip Hike
The Sidebend Hip Hike is a precise sequence of movements whose purpose is to maximize power output to the crankarms by taking advantage of all the muscles of a cyclist's body. As the cyclist begins the upstroke on one side, he or she "hikes" the hip, pulling it toward the shoulder as the spine bends away from the hiking side.

The Sidebend Hip Hike improves a cyclist's cadence by optimizing weight shift from side to side and by using the handlebars and pedals as dynamic "platforms" for power generation and stability.

See the Skills in Action:
Paceline & Tempo