This article is intended to help you improve your pedaling mechanics and technique to improve your aerobic efficiency, cycling motor skills and muscle development, and cycling power and performance.
Cycling Technique and Pedaling Mechanics
- Learn not to “mash” gears and instead learn how to achieve a higher cadence (RPMs) will allow you to cycle and race faster and more efficiently.
- Pedaling should be envisioned as pedaling more in “circles”. Although some research suggests that a combination of pedaling in circles with a little more juice (mashing) on the down stroke.
- During the recovery period of a pedal stroke, continue the circular motion of pedaling, while pulling up on the pedal at the same time. A common mistakes in cycling is only pushing down on the pedals and not pulling up. By just mashing, you are losing the power potential of the upstroke. Maximum power is achieved in a 360 degree stroke effort.
- Avoid rocking motion while cycling.
- Avoid bouncing while cycling.
- Keeping your upper body motionless. Avoid allowing your hips to rock from side to side. An upper motionless body helps maintain energy focused on moving the bike straight forward. You will get more force to the pedals and more forward momentum if you can become fluid in getting the power from the pedal stroke to your legs.
- Higher Cadences: Cadence is defined in RPM’s. An RPM’s between 90-110 is considered ideal. This is definitely a learned skill. Riding in the smaller gear is the best way to improve RPM’s. It is recommend the first 40 minutes of a ride be done in the smaller gear at a higher cadence. The use of higher cadences produces more efficient cycling, with less fatigue to your legs because you will be using less Type 2 muscle fibers (fast twitch muscles) that fatigue more easily. By minimizing the use of your fast twitch fibers you will:
- – Decrease glycogen use (burn less fuel)
- – Decrease lactate production (which is when you start to feel the burning sensation during the workout)
- – As a result, you will experience less muscle fatigue
Ralph Teller lives in Washington State, USA
Ralph Teller – Is also an Ironman Triathlete and a Finisher at the ✅2004 Ironman California 70.3 ✅2005 Ironman Canada ✅2006 Ironman UK ✅2007 Ironman (Germany) European Championship ✅2008 Lake Stevens Ironman 70.3 ✅ 2008 Longhorn Ironman 70.3 ✅2009 Ironman Boise 70.3 ✅2010 Ironman Calgary 70.3 🚴♂️RAGBRAI 2011 ✅2012 Ironman 70.3 Kansas.
A Basic Climb graduate from the Mountaineers, he has hiked and climbed many of the peaks in Washington State, including 🏔️Mount Rainier and🌋Mt. St Helens.
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