|
|
Thread Tools | Display Modes |
#71
|
|||
|
|||
Training for higher cadence
"Rick Onanian" wrote
I spun away for years at 80 or 90 rpm. One day I decided to rebel and pedaled at 60. All of a sudden, I was flying along like a real bicyclist, at speeds that other cyclists go. Later, I wasn't half as tired as usual. That was the day I realized that you can only tell me what works for _you_. Although I sometimes ride a fixed gear bike at over 30 (mph), my usual cadence when I have the choice is much slower -- 60 or less, I'd guess. I've read that cycling is a "self-optimizing" activity, and I've always been skeptical about forcing things. That said, on very long, hard, rides, with a lot of climbing (like centuries & beyond), I've found that spinning a lower gear can increase muscular endurance, delay cramping, and mitigate some soreness. Preserving muscle capacity is important in road racing, since it enhances the ability to accelerate quickly, and that may be important. For flat out speed over moderate distances, where you're maintaining a constant output (like a time trial), lower cadences work better. Since that's the way I do most of my riding, the low cadence style works better for me. |
Ads |
#72
|
|||
|
|||
Training for higher cadence
|
#73
|
|||
|
|||
Training for higher cadence
On Mon, 19 Jul 2004 15:09:43 -0400, Rick Onanian
wrote: I'm just providing a different angle; if I don't say it, the OP will go on believing that he's doing something terribly wrong by pedalling at 70 rpm. Hmmm. I said early in this thread that 70rpm might be good for this guy. The problem I have with your commens isn't about any particular cadence, it's about an anti-learnig and anti-experimenting attitude that attacks suggestions of learning skills and changing oneself as a "racer" attitude. If my bit about differing individual cadences bugs you, then Frank Krygowski's campaign to reduce h*lm*t wearing must really make you fume. I have no problem with recognizing that different people, different types of riding and different situations suggest different cadences. I have a big problem with someone looking to change themselves and you saying, in effect, "Don't bother unless you're racing" and "whatever you do know if probably best unless you're a racer." That's a lazy approach to life. There's nothting wrong with it insofar as we can't all be striving to improve all the time. But advocating it generally is lame. JT |
#74
|
|||
|
|||
Training for higher cadence
Trainright.com has a good article on pedaling in circles and how to improve your cadence. A friend of mine had the same problem and this fixed it. Link to article (Circles of Victory): http://tinyurl.com/6vkdq H Wrote: I recently installed a computer that tells me my cadence. Before installing it, I had thought my cadence was at a proper "aerobic" level-- I thought it was around 90. I was shocked to find that my cadence is actually in the 70's. So I've started trying to bring my cadence up. I find that in many situations where I need to rest in a lower gear that I "bounce" in my seat. For example, if I am on a road with traffic and I don't want to go 18+mph and I have to switch to a lower gear, I end up bouncing hard if I maintain the high cadence. In a higher gear, I find that I don't have this problem. I'm not sure if bouncing is the right word, but it feels like whatever muscles are connected to my pelvis aren't working in sync with the rest of my legs. So, my question is.... what is the best way to train oneself to use a higher cadence? How do you solve the "bouncing" problem? Is it something that I just have to suffer through until my motor skills get it? Or is there something I can do to help this along? -- freejack |
#75
|
|||
|
|||
Training for higher cadence
Trainright.com has a good article on pedaling in circles and how to improve your cadence. A friend of mine had the same problem and this fixed it. Link to article (Circles of Victory): http://tinyurl.com/6vkdq H Wrote: I recently installed a computer that tells me my cadence. Before installing it, I had thought my cadence was at a proper "aerobic" level-- I thought it was around 90. I was shocked to find that my cadence is actually in the 70's. So I've started trying to bring my cadence up. I find that in many situations where I need to rest in a lower gear that I "bounce" in my seat. For example, if I am on a road with traffic and I don't want to go 18+mph and I have to switch to a lower gear, I end up bouncing hard if I maintain the high cadence. In a higher gear, I find that I don't have this problem. I'm not sure if bouncing is the right word, but it feels like whatever muscles are connected to my pelvis aren't working in sync with the rest of my legs. So, my question is.... what is the best way to train oneself to use a higher cadence? How do you solve the "bouncing" problem? Is it something that I just have to suffer through until my motor skills get it? Or is there something I can do to help this along? -- freejack |
#76
|
|||
|
|||
So, I was the OP in this thread a month ago.
I just wanted to report back what I found after 4 weeks of deliberately trying to increase my cadence: 1) I was able to pull up to low to mid 80's when I started I was in the low 70's. I did what several posters have suggested: by backing off my cadence until the bouncing stops and I can sustain smooth pedaling. The "mud-scraping" visualization helps. 2) It seems (for me at least) that efficient pedalling at 80+ rpm is sensitive to the torque I am putting on the cranks. There appears to be a threshold torque below which it becomes hard to stay "synchronized" (not bounce) at high cadences. With practice, I think this threshold torque has gone down. 3) I am definately at a different operating mode than when I am commuting. I'm not sure if I am faster overall, but I do feel like I am recovering more easily after hills. 4) It was a fun excerise and at least it got me to think more about pedaling. I plan to try a fixed gear soon for fun and experiment with that as a way to improve form as some posters have recommended. |
#77
|
|||
|
|||
So, I was the OP in this thread a month ago.
I just wanted to report back what I found after 4 weeks of deliberately trying to increase my cadence: 1) I was able to pull up to low to mid 80's when I started I was in the low 70's. I did what several posters have suggested: by backing off my cadence until the bouncing stops and I can sustain smooth pedaling. The "mud-scraping" visualization helps. 2) It seems (for me at least) that efficient pedalling at 80+ rpm is sensitive to the torque I am putting on the cranks. There appears to be a threshold torque below which it becomes hard to stay "synchronized" (not bounce) at high cadences. With practice, I think this threshold torque has gone down. 3) I am definately at a different operating mode than when I am commuting. I'm not sure if I am faster overall, but I do feel like I am recovering more easily after hills. 4) It was a fun excerise and at least it got me to think more about pedaling. I plan to try a fixed gear soon for fun and experiment with that as a way to improve form as some posters have recommended. |
Thread Tools | |
Display Modes | |
|
|
Similar Threads | ||||
Thread | Thread Starter | Forum | Replies | Last Post |
ReL lactate testing / training | Andy Coggan | Racing | 0 | July 15th 04 10:18 PM |
Cycling Cadence and Running Stride Rate | Tony | Racing | 48 | July 13th 04 07:00 AM |
Tips on top 5 mistakes that trainers make in races | Badger_South | General | 0 | May 23rd 04 08:50 PM |
cadence on cycle-computer reading wrong.... | Yuri Budilov | Techniques | 3 | February 25th 04 04:02 AM |
effect of days off training? | Eric Lambi | Racing | 6 | December 23rd 03 03:59 PM |