Improving your pedaling skills is an excellent way to become a better
cyclist. The way to improve your cycles pedaling skills is spin verses step.
One of the first things to consider is the fit of your bike (your position on the bike compared to your height, legs, flexibility, spinning style etc). If your bike is too
small, you will be crouched with your knees and other joints bent too much,
which will wear you out. If your bike is too big, your hips will rock as you try
to reach the pedal in it's lowest position. Whether you ride a mountain or road
bike, your bike should be properly fitted so you don't burn energy too fast or
get sore too quick.
When one spins, even pressure is applied to both feet consistently as you pedal
in a circular motion. Pushing down and forward, then back and up. The other foot
has equal pressure and does the complementary opposite motion. This is
demonstrated with the interactive animation on the right.
Also demonstrated is the act of stepping. All your weight is placed on one foot
making the downward motion, usually followed by a brief pause. Then all your
weight is shifted to the other foot and the process is repeated.
Bicycle spinning takes the least amount of energy of any form of pedaling. As you spin
your back is kept straight, your body weight is evenly distributed throughout
your body. If you're stepping you're using more energy by shifting your weight
from side to side, which can be hard on your hips, pelvis and lower back.
Allow your pedal stroke to be smooth like a circle without any jerks or stops.
There are three parts of smooth pedal stroke: push forward, bring foot back,
this should feel like you are scraping mud off the bottom of your shoe, and then
bring the knee up and over. Put all three pieces together and the triangle
becomes a circle. This action may feel awkward at first but if you practice,
you'll find that it helps a lot, especially on hills. And, after a while you'll
pedal smoother than ever because you're able to apply power through more of the
stroke.
A great way to practice your spin is to train indoors on rollers or attend a bicycle spinning fitness class at your gym or with friends and adjusting the gym bike to suit your size. When you can, buy indoor spinning shoes which will give you consistency and technique better than runners/trainers.
Also use Rollers. Rollers are
three spinning drums (one for the front bicycle wheel, two for the rear), connected by
rubber belt and held together by a frame. You put your bike on the rollers and
start to pedal and ride just like you're outside. Balance on rollers takes
practice, but once you've got it you can turn on your TV and watch the TOUR and
concentrate on your pedaling. With enough practice you'll ride faster with the
same effort because your pedaling has become more efficient ciclismo.
Another way to practice your bicycle pedaling is riding a fixed-gear bike. Constant
pedaling is required because you can't coast. You can't shift, so you must
accelerate pedal speed on downhill's. These factors combine to smooth your pedal
stroke and force you to spin complete circles 'ciclismo'. Another option with similar
effects to your pedaling would be riding a track bike in a Velodrome (a banked
oval track).
If you don't have the option to ride a fixed gear bike or a track bike, join a
studio cycling class. A studio cycling class is a indoor class where everyone
rides stationary bike that will have a weighted plate in front instead of wheel.
this weighted plate makes the stationary bike act as a fixed gear bike.
Here are some gymnasium cycling tips from our favorite cycles instructor "Wildflower" AKA
Heather.
1. Bike fit is essential. Ask the teacher to help you with bike fit.
2. Keep your knees right over your ankles. Don't let the knees wobble side to
side.
3. Push forward with the legs, not down. Push forward, Push forward.
4. Allow your pedal stroke to be like a circle without any jerks or stops.
Smooth.
5. Three parts of smooth pedal stroke: push forward, bring foot back, and then
bring the knee up and over. Put all three pieces together and the triangle
becomes a circle.
6. Never spin without some resistance on the dial.
8. Drink water, drink water, drink water.
7. Within 30 minutes after class, be sure to eat something with some complex
carbohydrates and some protein.
Thanks Wildflower. www.highaltitude2u. com
Big muscles push little
muscles
A smooth riding technique
takes the idea that big
muscles push little muscles
in a circular motion.
A push pull (pushing
down, rotating through,
pulling up) using your thigh
for power will help you
maintain a smooth rotation
through the pedal stroke.
As your tire, learning to
make your big muscles lift
your little muscles will
take you a lot further. This
concept works for every
muscle group in your body.
Legs, arms, back, feet....
Cadence RPM
Cadence.... Its all about
the revolution speed and
many times you can turn the
middle section of the
cranks.
Cycling fast is a game of
lower crank speed, and how
fast the bottom bracket can
in-turn rotate the back
wheel via the chain. If you
can rotate your cranks 1-2
turns per minute faster, it
will equal approx 3-4 km/h
on a bike.
For a new rider, you can
quickly develop a fast
cadence by selecting a lower
gear and rotating faster.
This will require more
energy, but less than
selecting a higher gear and
forcing speed out of your
legs.
When climbing hills,
spinning in a high cadence
helps you climb longer and
faster. Most new riders
think they are getting a
better workout if every
pedal stoke is a strain and
the quadriceps are burning.
Although there's a place for
low-cadence workout cycles, during
a normal ride, aim for a
smooth spin at between
85-100 rpm (pedal revolutions
per minute)
which is more efficient,
easier on the legs and can
be maintained for longer
periods.
Shift to lower gears and
faster revolutions to get
more exercise with less
strenuous effort.
For most experienced
riders, their ideal cadence
is in the range of 80-100
rpm, and most tend to
automatically pedal at
around 90 rpm in normal
condition. Non-cyclists tend
to spin a bit lower at
around 60-70 rpm.
Going uphill, shift gears
to maintain normal cadence.
On a long hill, conserve
energy by staying in your
seat.
