home coaching programs clinics newsletter links/sponsors events/announcements training information race reports results/photos about SLB


Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

My SLBCoaching.com
Client Login:
username:
password:

Tip of The Month #11 - Pedaling

One of the most critical skills you can learn in order to cycle well is pedaling technique.  The problem with pedaling technique is that what feels natural is inefficient.  Spending time practicing proper pedaling technique and the drills I describe will reward you with faster cycling and less effort cycling.

By using an easier gear and increasing your cadence (revolutions per minute of your pedals / rpm) you will improve your cycling.  A higher cadence uses more cardiovascular fitness than muscular strength.  This is achieved by using the mechanical advantage of the gears instead of pure muscular power.

Most beginning cyclists will pedal at 50 to 70 rpm.  A good cyclist will pedal at 90 to 100 rpm.  If the two cyclist are going at the same speed the cyclist that is at a higher cadence will be using less energy. 

To start, shift to an easier gear and increase your cadence.  Spin as fast as you can.  But, keep you upper body still.  If you start bouncing, reduce your cadence by 5 rpm or until you stop bouncing.  With practice you’ll be able to spin at a higher cadence without bouncing.  Practice spinning on a flat or downhill section of road.

The key to increasing your cadence is pedaling in circles.  Instead of just pushing down on the pedals, apply pressure throughout the pedal circle.  Starting with your pedal at 12 o’clock push down on the pedal.  As the pedal reaches the bottom of the circle (6 o’clock) push your foot backward – like scraping dirt off your shoe.  Then pull up as the pedal goes from 6 o’clock to 9 o’clock (you need clipless pedals or toe clips for this to work!).  When the pedal is approaching the top of the circle, begin pushing the pedal forward as it passes 12 o’clock again. 

Be sure not to point your toes during the circle.  Think – "Heel down pedal round" to help you keep your feet in the proper position.

Some drills you can use to improve your pedaling technique –

One Foot Pedaling – on a flat un-crowded roadway, un-clip one foot and pedal with the other foot.  Pedal with one foot for 100 meters, switch feet and repeat with the other foot.  You should do this drill on a weekly basis.  When your pedal technique is good, you only need to do this drill early in the season to polish up your technique.

Small Gear Spinning – on a flat un-crowded roadway, shift to an easier gear and increase your cadence until you start bouncing.  Slow your cadence down by 5 rpm or until you stop bouncing.  Pedal at that cadence until you can no longer keep your upper body still.  You can also do this drill on a downhill – instead of using a harder gear on the downhill, use an easier gear and increase your cadence to 110 to 120 rpm.

Saddle position – alternate your position on the saddle.  This will switch muscles you use to pedal.  By moving forward you use more hamstring and gluteus.  By moving backward you use more quadriceps.  By switching positions and using different muscles you relieve muscle fatigue and train the different muscle groups for a high cadence.

top



© 2004 - 2015 SLB-Coaching.com. All Rights Reserved
Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.