| If you've just started cycling you may think it's as easy | | | | weight? No doubt the amount of cumulative weight |
| as just jumping on your bike and turning the pedals. | | | | you could lift is greater when using the 1 kg weight. |
| While this is true to an extent there is much more | | | | This lighter activity accesses your slow twitch muscles |
| technique to that seemingly simple operation than you | | | | which fatigue less quickly. |
| might initially expect. The potential for constant | | | | Secondly we can look at technique. There is a |
| development is one of the hooks in cycling as a past | | | | tendency for beginning cyclists to push down on the |
| time and sport. | | | | pedals but not use the legs own strength to lift it |
| Your cadence, or your turning of the pedals, is vital to | | | | backup the other side. You should endeavor to have |
| your speed and your endurance. We can break it | | | | your cadence as smooth as possible-- with your feet |
| down into two separate subjects -- speed and | | | | spinning consistently around the whole revolution while |
| technique. | | | | your upper body remains relaxed and fixed in position. |
| Your cadence is measured in RPM ( revolutions per | | | | One analogy that often helps with this technique is to |
| minute) and while there is on going study the current | | | | imagine wiping your feet as they come down to the |
| accepted wisdom is that the most efficient cadence is | | | | bottom of the cycle -- this will help you pull your feet |
| between 90-100 RPM. If you're new to cycling this | | | | back in this part of the revolution and result in a much |
| may seem excessively fast. Many beginning cyclists | | | | smoother cadence. Cycling is all about efficiency -- a |
| think that the higher the gear, the faster you'll go and | | | | small difference in each pedal stroke over many hours |
| so get the greatest benefit. If you're out on the road it's | | | | or kilometers will be the difference between an |
| easy to spot the differences in experience just by | | | | enjoyable ride and injury or winning and losing |
| watching how people ride. | | | | You'll need a cadence recording bike computer and |
| The reason a high cadence is preferable is due to the | | | | with a little practice and experience you'll be able to |
| way your muscles work and cycling being primarily an | | | | keep your cadence consistently high and smooth |
| endurance sport. With a high cadence and lower work | | | | without bouncing around in the saddle. To maintain a |
| load on your legs they tire less quickly and so take you | | | | high cadence you'll also need to be using a cleat |
| further. A good analogy for this is to imagine lifting | | | | system to clip your self into your pedals. Another great |
| weight with your arms. How many repetitions could | | | | idea is to record each ride with software designed for |
| you do with a ten kg weight before your muscles | | | | cyclists -- you'll soon see the difference in your stats |
| fatigued? How many could you do do with a one kg | | | | as you improve your technique. |