Changing Position of Hands on Bars
In order to ride efficiently as well as comfortably, the rider needs to be able to change the position of the hands on the handlebars while riding. The grasp on the bars should remain light (no white knuckles!) and relaxed. If the bike has drop handlebars, the position of most control is on the drops, with one or two fingers poised on the brakes. For relaxing and easy riding, the rider may find that positioning the hands on the tops of the brake levers (or the "hoods") is the most comfortable. Also the hoods are the preferred hand position for climbing hills, as it allows the chest to be more open and the diaphragm less compressed for easier breathing.
Placing one hand near the center of the tops of the bars (near the stem) will help the rider maintain good centered steering while riding one-handed for shifting, signaling and drinking from a water bottle or hydration system. The rider will need to change hand positions on the bars to accommodate braking or shifting or just to relieve pressure on the hands after a long ride.
The athlete should develop the ability to change hand positions frequently and comfortably without losing control of the bike. Adopting a "steering" style of directing the bike, with the hips rather than the handlebars, would be very helpful regarding adapting to this technique. In order to do all of this, the athlete will need to commit more weight to the saddle than to the handlebars.
