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DACIUS's Photo DACIUS Posts: 1,917
2/23/11 8:01 P

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Great article. Being on a bike that fits is critical for high cadence training. I have seen some people on bikes to big or small and it really destroys your rhythm.

I started really focusing on my cadence in Decemder. I was truly terrible, only hitting 60 or 70 while biking. My good friend rode with me one day and he said the way I bike places all the stress on my muscles and gears. Pedaling at higher cadence places more of the stress on your lungs and heart, making it more cardio.

He also went into the differences of fast twitch and slow twitch muscles. I would have figured pedaling at a fast cadence would work fast twitch muscles. He explained how it is actually the exact opposite.

Why is a Raven like a Writing Desk?
LILPAT3's Photo LILPAT3 SparkPoints: (96,087)
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2/22/11 12:14 P

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Gale Bernhardt wrote this article for She is a USA Triathlon Coach. She currently coaches and was at the 2003 Pan Am Games and 2004 Athens Olympics.

Anyone can ride hard-not everyone can ride fast. Most effective use of force during movement, to create power, depends not only on strength of muscles involved, but also on a series of coordinated neuromuscular patterns.

Want to excel at cycling? You need to possess many aspects of fitness. One aspect is efficient movement. If you train your body to move in a pattern that is efficient for your sport, you can improve your race day performance.

Isolated Leg Training
Warm up with light resistance and then do 100% of work with one leg while the other leg rests on a stool. The bottom of the pedal stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by bringing your toes and knees forward. In all positions, keep the toes relaxed. Don't allow them to curl-up and clinch the bottom of your shoes.
Change legs when fatigue sets in or set up specific time intervals. Work your way way up to a work interval of 30 to 60 seconds per leg. After a work segment with each leg, spin easy with both legs for a minute and then return to single leg work.
Smooth pedaling is most important. Stop if the movement becomes sloppy or jerky. Start with a cumulative work time of 3 to 5 minutes and add as you become stronger.

Spin Step Ups
Warm up with a cadence of 90 rpm for 15 to 20 minutes and then increase cadence to 100 for 3 minutes, 110 for 2 minutes and then 120+ for 1 minute. Spin easy for 5 minutes to recover and then repeat a second time. Just beginning? You will want to cut the times in half to mantain recommended speeds. It is important that the resistance is low to allow you to focus on speed of movement and not force on pedals.

Warm up well and then complete 30 second accelerations, spinning easy for 2 minutes and 30 seconds between each acceleration. The end of 30 seconds should be a faster rpm than the beginning. Begin with 4 to 6 accelerations and increase the number as you improve coordination and fitness.

Sprints, Getting Started
Do this exercise after mastering spin step ups and accelerations. Have a 15 to 20 minute warm up and then complete several 10 to 30 second in length sprints. Spin very easy with a low load and a high cadence between sprints to recover. Works great with a 5 minute interval: ride for 4 minutes 30 seconds, then sprint for 30 seconds and repeat.
For these particular sprints, begin with a moderate force and end the sprint with a high power output. Power output at the end of each sprint should be very similar.

Efficient Movement Saves Energy on Race Day
Spend some time on your pedaling technique and efficient cycling movement and you just might improve your race day performance. One thing for certain: coordinated movement won't hurt you on race day.

**The above have certainly helped me!**

 Pounds lost: 18.0 
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