While the most popular area to emphasis on when seeking to enhance your cycling productivity is pedaling technique, other parts of your technique, such as moving at the proper time and your stance on the bike, can also make a significant difference. Use these 10 technique recommendations to become a more efficient cyclist, whether you’re seeking for free speed in your next cycling event or just want to keep up with that significantly quicker sparring partner. For more info, visit pedaling.info.
It may seem self-evident, but having the proper setup will put you on the path to a satisfying ride. “It’s critical to be properly set up on the bike to allow optimal muscle activity,” Wainwright explains. “If at all feasible, plan a session with a certified bikefitter to get set up optimally.” When a cyclist’s technique hits a stalemate or they are unable to correct a significant left-right imbalance, a bad set-up is frequently to blame.” The angle of your saddle, which is often disregarded, is just as crucial for pedaling efficiency and comfort as the optimum seat height. To prevent you from slipping too far forward, the nose of the saddle should be level or slightly upward. This also helps to keep your sit bones in the right place on the saddle and relieves pressure on your more sensitive places. Having the majority of your body weight on your sit bones relieves stress on your shoulders and neck by removing some of the weight from your hands. Over long distances, these small tweaks can make a major difference in comfort – and the more comfortable you are, the more efficient you will be.
There has been a lot of research done on the best cadence (pedalling rate). High cadences became prominent in the early 2000s, thanks in part to Lance Armstrong, who favored fast leg rates. Chris Froome executed a successful high cadence attack on the slopes of Mont Ventoux in 2013, and it was seen again in 2014.“Beginners should not try to push cadences too high at first,” Wainwright advises. Maintain a manageable cadence, but aim to increase it over time. Comfortable cycling – a cadence of 90 to 100 RPM is a good objective – can help you cycle for longer periods of time and distances.”
Tension in your muscles leads to aches and pains, and if you’re not feeling well on the bike, you’ll slow down. While some of this can be remedied by adjusting your stance, learning to keep relaxed on the bike can also be beneficial. Relaxing your hands, elbows, and shoulders by loosening your grasp on the handlebars improves bike control and reduces the likelihood of overcorrections. Shifting at the appropriate time is a difficult cycling technique to learn. When approaching a hill, one of the most common mistakes inexperienced cyclists make is waiting too long to transition to a lower gear. The chain is loaded if you wait until you’re halfway up the hill to shift. This generates unnecessary grinding, which can cause your chain to pop off or cause you to be unable to shift. Shift early before the road begins to climb to keep more speed and forward momentum.