Gangrel

what's the best way? I figure now that I want to get serious about my cycling I should use a more "professional" pedal technique. I used to maintain a cadence in the 70s, and when I tried to leap into the 90s my knees gave a decided "whuzzaah?"

Not pain, just a feeling of stiffness, I guess since they weren't used to it.

Anyway, are there any "tips" as to good technique? I know the whole "think in circles" mindset is supposed to help, but I don't want to damage my knees by going there too fast.

Or can I continue my mashing ways to (very mediocre) greatness?

zhmontana

Mashing is more likely to cause you knee problems in the long run. Spinning should help save your knees.
Try 1 leg drills and slowly increase your cadence.

chroot

What kind of distances and speeds are you riding? What kind of bike? How long have you been riding?

It happened to me pretty much automatically as I've been becoming a better rider. I still start my warm-ups with a little mashing (60 rpm or so, I guess). After about 20 miles, my body naturally just seems to want to spin. I found I can hold a 160 bpm heart-rate, at 90+ rpm, at 22 mph or so on flat road, for what seems like an eternity. I could never go that fast for that long while mashing a bigger gear, or I'd have experienced muscle pain or fatigue. I guess I've finally experienced "the zone" that all marathon runners describe.

Using clipless pedals, properly adjusting your cleats, and practicing are the keys, I think. I used to bounce all over the place at anything above 80, but my average cadence has been slowly increasing into the 90's for some time now. I try to avoid ankling, and naturally feel like I have my feet a little bit toe-down when I'm spinning fast (but it's hard to tell objectively, really, without some photographs or something).

- Warren

Gangrel

ive been riding bikes for quite a while, i just got my first road bike a few weeks ago.
soloist with centaur, on speedplays.

up until now i was only doing 20ish mile rides, but i plan to grow as soon as i find a decent route that i dont have to drive 30 miles to get to

timwat

Before I started working specifically to improve form and cadence, I was averaging 80. I now avg 100-105rpm. Took a few months. Some tips that helped me:

1) If your natural cadence is 70, shoot for 80.
2) Keep working at 80 until you can sustain 80 indefinitely. Don't start working on 90 until you have 80 in the pocket.
3) This takes time, don't expect it to come in a week. Keep trying even if it takes months.
4) Set aside specific rides as cadence rides. That way, you can still have a leisurely pleasure ride maybe once a week or once every two weeks.
5) Be hard on yourself. No cheating, no bouncing.
6) After you can sustain 80 indefinitely, unclip and sustain 80 with one leg. Then the other.
7) Repeat all of the above shooting to sustain 90.
8) Repeat all of the above shooting to sustain 100.

First sign of true knee discomfort, take it seriously. Take note where in/on your knee you feel pain, soreness, etc. Find an LBS that cares about fit and get your saddle position/cleat position fixed.

webist

I've begun to notice this also. When I am pedaling at my smoothest at reasonable cadence and am most comfortable I feel as though my toes are pointing down. Looking at them though from above, it looks like my feet are level.

The one-legged exercise recommendation really helps also.

chroot

What the heck do you do with your other leg? I don't like the thought of it getting banged up by the crank arm.

- Warren

Gangrel

playing footsie with the guy in the postal kit next to him

viter

One tip - don't look at the speedometer, it's too demoralising. It takes getting used to, not only physically but mentally as your perceived effort level will be much higher at the same speed. It takes time to get your head around the fact that even though it feels harder to spin at a higher cadence, you will be able to sustain it for longer.

DannoXYZ 

I usually just rest it on the chain-stay, be careful about shoving it into the spokes. Or you can hold it out to the side to clear the spinning pedal.

Pick an easy gear, like 39x17t at around 8-12mph and pull one foot out. You'll instantly feel the other leg gain 20lbs! It'll get REALLY heavy as you try to move it around in a circle. This will show you the spots on the rotation where there's no muscle force and is dead, thus relying on the force from the opposite leg to ppush it up through the pedal. Obviously power used to push a dead leg up is not being used to power you down the road.

So slowly move the one leg through the round pedal stroke and pay attention to the dormant muscles that must be recruited into the pedal motion in order to spin that leg around. This fires off new neura-muscular connections between the brain & muscles. Get used to this motion after about 5-10 revolutions, then put the other leg back into the pedal and ride with both of them with this new rotation motion. Then pull the 1st leg out and practice the other one.

Then every once in a while on the ride, pay attention to your pedal stroke motions. Try to incorporate the new motion you learned one-legged into simultaneous motion of both legs. You'll notice that you'll pick up speed automatically! Don't worry about spinning, cadence or the computers. Just focus on spinning in circles and the spin will naturally happen with a more efficient pedal-stroke.

SpongeDad

(If you have focus on a number or something quantifiable) With a shimano flight deck computer - put it on the cadence setting and focus on that (kind of the opposite of ignoring your speed).

I became more of a spinner in an effort to get up hills. I was blowing myself out on tall gears, so I had to really downshift and spin just to get up the hill.

fogrider

I would say the best way to improve your spin is to get a fixied gear bike. also try a shorter crankarm. I went from 172.5 to 170s. I'm not a big fan of doing the one leg drills, I've tried it and it might work for some people but I'm just not into it. I like to focus on maintaining a higher spin on the flats and know that I could go faster by just shifting, but the goal is to spin. Again, don't try to get your spin up too much too fast.

ovoleg

I just listened to everyones advice here and it helped. Basicly do the one leg drills to get a feel for what its like and make sure to do circles.

I started off with 90rpms and tried to sustain it longer and longer and longer.

I can do 90 almost indefinately(until a hill comes, then it'll slow down or I'll downshift). I used to be wild in the 100's but now I can do 110 and 115 without bouncing in my seat like a maniac.

140+ is another story. I hit my record high today on the trainer , 158rpms. I only did it for about 2-3 sec's but it was fun and it scared the neighbors

Just practice and do circles, make sure you pull up as you push down and you should be fine.