| Round pedaling gives you a particular advantage in the | | | | with a higher rotation, so your muscles are loosened |
| following situations: | | | | up again. Repeat the exercise as required. |
| - TT - Time Trial | | | | Maximum 60 rpm, rotations per. minute: |
| - TTT - Team Time Trial | | | | Explanation: Rotations that are too quick can blur your |
| - Interval training | | | | concentration regarding the actual pedaling. Your mind |
| - In especially demanding situations | | | | and consequently your feet have a hard time keeping |
| - Ride from one group and up to another group, e.g. in | | | | up at high speed. |
| a competitive situation | | | | Keep your speed down in order to avoid a high pulse: |
| - Attempting to break away from one or several other | | | | Explanation: A high pulse also blurs your concentration. |
| riders | | | | Especially when you start on these exercises, it |
| - Riding on a mountain bike in various terrains | | | | demands full concentration during the entire pedaling. |
| - Riding in mountains on a road racing bike | | | | Focus on one foot at a time: |
| Not many use the great advantage that lie in training | | | | Explanation: If you feel the exercise is difficult, then you |
| round pedaling often, and using this "weapon" as your | | | | can focus on only one foot at a time. The other foot |
| extra gear on the bike. | | | | can merely "follow round" without you giving it any |
| For those who have the patience and the will to learn | | | | attention. Train both feet separately for about 1 minute |
| round pedaling properly, many incredible resources can | | | | and then train both feet together when you have |
| be uncovered by using this technique. | | | | become familiar with the exercise. |
| You may have heard of "scraping mud off your shoes | | | | Try it on a "home trainer": |
| on the curb" invented by Greg Lemond back in the late | | | | Explanation: On a "home trainer" you can decide on |
| 80s. And that is exactly what you should do! "Scraping | | | | speed, severity and your position. You also have a |
| mud off your shoes on the curb" while your feet are | | | | special opportunity to perhaps train one foot at a time. |
| locked in the pedals and keep this position with both | | | | This has the advantage of being able to focus all your |
| feet during the entire movement. From the moment | | | | attention on this single movement. |
| you push one of your feet down and pull up with the | | | | Pull your knee up to the handlebars: |
| other foot. Your heel should therefore be about | | | | Explanation: For some this focus technique works |
| horizontal and preferably even just under the pedal's | | | | better. As mentioned you should keep your heel below |
| middle spindle. | | | | horizontal. When you focus on that your foot should |
| The technique can be an advantage to practice | | | | be up, and you thereby pull your leg up, you ought to |
| through the winter period for starters, as it demands a | | | | focus on pressing the knee up against the handlebars |
| certain concentration. It should be practiced often and | | | | of the bike. You do this while your foot is kept in the |
| can be a part of your warm up. It does not demand a | | | | aforementioned position. |
| lot of effort, when you practice this technique. | | | | After 1-2 months of training, increase time and severity: |
| Try to focus on the following points: | | | | Explanation: Later in the process, it would be good to |
| At first use the exercise as a part of your warm up: | | | | do this training in the early spring, you can begin to train |
| Explanation: It is a new way for your muscles to work | | | | with a higher pulse. It is in these situations that you will |
| and it takes some time getting used to. Do the | | | | be able to take advantage of the technique. |
| exercise for about 1 minute, interrupted for 1 minute | | | | |