Training & Nutrition - Strength for Bigger Gears

how does one train to push bigger gears ? presently stuck in the big chain ring with 3rd biggest rear cog... need to push bigger gears at higher cadences...

You ride in the biggest gears...:D...the more you ride in those gears the easier it becomes to maintain a higher cadence...

I agree with Maelstrom... last year, when I was getting back into cycling.. the big gear was almost never used.. I just couldn;t push it for very long at all... but this year I've been using it more and more... just have to get your legs used to it...

Jeff

what is your cadance in the "bigring" if it's below 110 rpm then your not ready and need more base at cadance

Yes, listen to 1oldroadie. In general, don't push too big of a gear too soon. You risk injuring yourself. Ride in lower gears until you can hold them at a cadence that is comfortable to you (I definitely wouldn't say 110rpm is the magic number. People are comfortable at different cadences). Then, you can use larger gears when you like (not all the time!).

I agree with Maelstrom. I love to get up to speed and shift into higher gears until I don't have anymore gears to go to. The high is great.
Diane

isnt 110 a bit too high? normallywhen i hit that my legs are reallly spinning like mad

Thats the idea!!! pro will pedal at 120 to 130. Read Lance Armstrong's books.

Spinning gives you more power.

It also saves your knees for surgery:(

I figure if I can maintain a minimum of
80 rpm without mashing then I'm ok with the
gear I'm in. If it starts to drop, or I have to really
crunch, its time to shift to a lower gear.

Marty

I think Lance is more of a "spinner" than most of the others. But maybe that's why he's better?
I am comfortable at 90-95 rpm. My max endurance spin is @ 85-90 rpm. If I'm looking to get into the bigger gears, I'll spin whatever gear I'm currently in up to about 100-105, then shift into the next higer gear, spin THAT up to 100-105, shift up, etc. I've not yet been able to spin the 53/12 up that high yet, but soon.

Why do you want to ride "bigger gears"?

In the Tour de France, the winner is not the guy who rides the biggest gear. In facts, Lance Armstrong, who rides a high cadence, probably is in lower gears than most of the other riders. Proriders, usually ride pretty much the same gearing that amateur riders ride. Pros just maintain their cadence in bigger gears and amateur riders probably don't have much cadence to maintain.

I notice that as I get into better shape, my cadence increases and I am still riding pretty much in the same gears.

I would imagine using a cycle "trainer" would be the easiest, fastest approach to additional "power" of your pedal stroke.

There would be a "heavy resistance setting" to emulate the effort of a "hard gear".

Repeated usage of this setting with specific "time increments" of rest between efforts will allow for the most beneficial results in the shortest period of time.

However, it is of some note, that the same types of results can be obtained by riding in "hilly areas" while paying attention to your cadence and pedal resistence. The only difference is that that usually the "hill" determines the length of effort, not the clock......

Good Luck...

Originally posted by Pat
Why do you want to ride "bigger gears"?

In the Tour de France, the winner is not the guy who rides the biggest gear. In facts, Lance Armstrong, who rides a high cadence, probably is in lower gears than most of the other riders. Proriders, usually ride pretty much the same gearing that amateur riders ride. Pros just maintain their cadence in bigger gears and amateur riders probably don't have much cadence to maintain.

I notice that as I get into better shape, my cadence increases and I am still riding pretty much in the same gears.

I don't think so. An average typical speed on a single stage of the Tour is about 28 mph. To reach this speed, you have to be pedaling on a 53 x 15 or 14 gear ratio at a relatively fast cadence. This is not your typical recreational cyclist riding style. <cough> On a TT, the typical average speed is 30 mph +. The pros use a 56tooth ring. I am too humble to compare myself with the pros. :p

It took me 5 years of recreational cycling and 1 season of serious training (to use the big ring as much as possible--this is including overpowering short rolling hills) to enable myself to spin on a 53 x 16 gear ratio. Top speed on flats at LTHR is 25 mph. 53 x 17 gear is considered as a recovery ride.

Okay, just a little side note on the Lance Armstrong stuff. Not everyone can excel riding like Lance. He finds that it is most efficient for himself to ride at higher cadences. Many "pros" find it much more efficient for themselves to ride at lower cadences.

Don't try to be somebody else. Find a range of gears that you feel comfortable in. Be an individual!

hmmmz i need strength to increase my top end speed and probably also my sprinting power.. i tink 110 is really really high .. at least for my cadence sensor... as for 120 on my sensor i doubt tdf cyclists hit that for long either ... maybe lags in reading .. not too sure myself ..

I agree with Velo. In my riding, I don't count cadence, I just do what my body and after 40 years in the saddle, my instincts are just fine. The key is don't push it. No pain no gain leads to big pain and wrecked bodies. I have had the retraining and physical therapy to prove it.

Another thing, my knees had deterioratied so much by the time I was thirty five it showed on x ray. Fortunately, thanks to a great riding partner (who is also my husband)I was able to learn to warm up gradually and reduce the stress. Now I can truly listen to my body in shifting.