Aim for a cadence of between 80 and 100. Therefore if you are cycling inside I suggest aiming for 90. Just in case you have forgotten, cadence is the number of times you turn your pedals over in a minute. Cadence will fall when riding outside due to variations in the terrain, so practice higher cadence inside to accommodate this. Practice cadence and variations in cadence. Pedal at a high cadence (100 – 120) in an easy gear to refine technique and train your neuro-muscular system to be more adaptable. This makes holding a cadence of near 90 for general riding easier.
Think about more efficient pedalling. This is how you propel the bike and you do an awful lot of it, so the better it is the better your cycling. A two hour ride involves turning your pedals over 10,800 times if your cadence is 90. Think about pushing across the top of the stroke to improve the force in the drive downwards. These two are the most important parts of the pedal rotation. In order to put the power on early you need to have flexible joints so don’t forget that yoga and mobility work. Also don’t forget a decent bike fit.
Elements of style – toes pointing more or less ahead, knees pointing forwards, sit bones on your seat, bending forwards from hips, not middle of your back. Engage your core to hold a good position, this also takings strain off your back. Shoulder blades are down and shoulders relaxed, elbows slightly bent to act as shock absorbers and hands covering the brakes but relaxed. Look forwards to where you are going. Continue reading “Cycling Technique hints”