Where to discuss cycling technique?
#51
Senior Member
Join Date: Apr 2009
Location: Buffalo New York
Posts: 2,470
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
My .02$ I'm 60, I pedal my road bike at 92-97 rpm during my 1-1.5 hour rides though it takes me 15-20 minutes to get warmed up to that. I don't ride fixie. The biggest issue I have is the stops and starts that effect cadence. Once I figured out the feel of the pace & cadence I didn't need my cadence meter. The variable terrain I ride with my MTB & FB and longer road trips means a slower pace, ~75-80. The road bike higher cadence (hard for me to ride much over 100-104 rpm) really helped my cardio though did didly for leg strength. Nothing beats uphill but...going uphill at a high cadence takes superlative conditioning and for me, gears.
Nice post.
I am also a geared rider who focus's mainly on cadence. Im comfortable spinning around 75-80 and I shift up or down as my "energy" changes. The hills of course kill my avg cadence per hour so I just use my full range of gears and give it hell alternating seated and standing if necessary.
__________________
2010 Kestrel RT900SL, 800k carbon, chorus/record, speedplay, zonda
2000 litespeed Unicoi Ti, XTR,XT, Campy crank, time atac, carbon forks
2010 Kestrel RT900SL, 800k carbon, chorus/record, speedplay, zonda
2000 litespeed Unicoi Ti, XTR,XT, Campy crank, time atac, carbon forks
#52
Senior Member
Join Date: Aug 2014
Posts: 4,286
Mentioned: 21 Post(s)
Tagged: 0 Thread(s)
Quoted: 1096 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Yeah, exactly. Pedaling technique has very little impact on anything, and furthermore, is very easily trainable and quickly trainable, to the point it hardly merits specific attention. Biomechanically it's complex to assess, too, which is why we see virtually no "pedaling technique aids" in the marketplace, creating this space where so much misunderstanding can take on mythic proportions.
I think this overview article explains the issues in rather plain language and points towards relevant studies:
Perfect Pedal Strokes | Road Bike Rider
I think this overview article explains the issues in rather plain language and points towards relevant studies:
Perfect Pedal Strokes | Road Bike Rider
I think there are indeed 'pedaling technique aids' in the marketplace, namely rollers as others have suggested, but maybe they aren't promoted as such. One reason there aren't more such aids is because efficiency isn't as exciting or marketable as raw power. I mean, who would try to make a business of telling athletes how to reduce their power output? Look at "aero." It's about making the air more still around you as you move - you don't want to be wasting your energy on creating turbulence, but we talk about making our bikes "aerodynamic." Who wants to hear "stillness" when talking about their bike?
Last edited by kbarch; 02-08-15 at 05:37 AM.
#53
Senior Member
Join Date: Jan 2013
Location: South Jersey
Posts: 176
Bikes: CAAD 8
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
When I first started riding on the street I was a pedal masher. Then one day I happened to be working in someones house that rode so I asked questions and learned about cadence. I bought a catseye and since it was winter I had the bike on the trainer. By the time the weather got better I was no longer a masher. Now I find it feels weird to ride lower then a 90 to 100 cadence. The more you spin the more natural it will feel and your ticker will thank you for it.
#54
Thread Killer
Join Date: Aug 2008
Location: Ann Arbor, MI
Posts: 12,440
Bikes: 15 Kinesis Racelight 4S, 76 Motebecane Gran Jubilée, 17 Dedacciai Gladiatore2, 12 Breezer Venturi, 09 Dahon Mariner, 12 Mercier Nano, 95 DeKerf Team SL, 19 Tern Rally, 21 Breezer Doppler Cafe+, 19 T-Lab X3, 91 Serotta CII, 23 3T Strada
Mentioned: 30 Post(s)
Tagged: 0 Thread(s)
Quoted: 3143 Post(s)
Liked 1,707 Times
in
1,031 Posts
Now high cadence is good for your heart?
This parade of misinformation just won't stop.
This parade of misinformation just won't stop.
#55
Thread Killer
Join Date: Aug 2008
Location: Ann Arbor, MI
Posts: 12,440
Bikes: 15 Kinesis Racelight 4S, 76 Motebecane Gran Jubilée, 17 Dedacciai Gladiatore2, 12 Breezer Venturi, 09 Dahon Mariner, 12 Mercier Nano, 95 DeKerf Team SL, 19 Tern Rally, 21 Breezer Doppler Cafe+, 19 T-Lab X3, 91 Serotta CII, 23 3T Strada
Mentioned: 30 Post(s)
Tagged: 0 Thread(s)
Quoted: 3143 Post(s)
Liked 1,707 Times
in
1,031 Posts
Really? From your article:
"If research shows that smooth pedaling is overrated, why do most pro cyclists have a silky stroke? Remember that the studies usually deal with short-duration power output where pushing down as hard as possible, with the resulting ragged pedaling action, is more effective. However, this masher style is fatiguing over several hours. As a result, good riders automatically smooth their pedaling to increase comfort and efficiency over the long haul. Elite riders can do both -- produce maximum power for short periods as well as pedal elegantly for hours."
For recreational riders this is quite significant since we generally don't have the "motor" that elite riders have. And, as we age it becomes even more important since the motor we do have puts out less power over time.
"If research shows that smooth pedaling is overrated, why do most pro cyclists have a silky stroke? Remember that the studies usually deal with short-duration power output where pushing down as hard as possible, with the resulting ragged pedaling action, is more effective. However, this masher style is fatiguing over several hours. As a result, good riders automatically smooth their pedaling to increase comfort and efficiency over the long haul. Elite riders can do both -- produce maximum power for short periods as well as pedal elegantly for hours."
For recreational riders this is quite significant since we generally don't have the "motor" that elite riders have. And, as we age it becomes even more important since the motor we do have puts out less power over time.
That take-away you cite was within the context of pro riders doing multi-week stage races like VdE and TdF. Furthermore, I don't even think that was a study, just speculation. He diidn't cite it anyway.
#57
Senior Member
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 8,473
Bikes: CAAD 12, MASI Gran Criterium S, Colnago World Cup CX & Guru steel
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 1743 Post(s)
Liked 1,281 Times
in
740 Posts
You've got that wrong. Go back and read the studies; pedaling technique has vitually no impact on gross efficiency.
That take-away you cite was within the context of pro riders doing multi-week stage races like VdE and TdF. Furthermore, I don't even think that was a study, just speculation. He diidn't cite it anyway.
That take-away you cite was within the context of pro riders doing multi-week stage races like VdE and TdF. Furthermore, I don't even think that was a study, just speculation. He diidn't cite it anyway.
I am interested in your experience with rollers. Mine has changed my pedaling technique and that has definitely had an impact on my ability on the bike. Do you have any experience with rollers? I'd be surprised if you have and it had no effect on your technique.
#58
Senior Member
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 8,473
Bikes: CAAD 12, MASI Gran Criterium S, Colnago World Cup CX & Guru steel
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 1743 Post(s)
Liked 1,281 Times
in
740 Posts
You've got that wrong. Go back and read the studies; pedaling technique has vitually no impact on gross efficiency.
That take-away you cite was within the context of pro riders doing multi-week stage races like VdE and TdF. Furthermore, I don't even think that was a study, just speculation. He diidn't cite it anyway.
That take-away you cite was within the context of pro riders doing multi-week stage races like VdE and TdF. Furthermore, I don't even think that was a study, just speculation. He diidn't cite it anyway.
Last edited by bruce19; 02-08-15 at 09:30 AM.
#59
Senior Member
Join Date: Aug 2014
Posts: 4,286
Mentioned: 21 Post(s)
Tagged: 0 Thread(s)
Quoted: 1096 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
If ever the expression "different strokes for different folks" applied, it's here.
Last edited by kbarch; 02-08-15 at 09:47 AM.
#60
Senior Member
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 8,473
Bikes: CAAD 12, MASI Gran Criterium S, Colnago World Cup CX & Guru steel
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 1743 Post(s)
Liked 1,281 Times
in
740 Posts
I found this interesting.......Lance Armstrong pedaling styl discussion. Somehow Lance Armstrong managed to increase his pedaling efficiency according to the author....."This improved, more efficient,technique allows Lance to pedal at higher cadences and higher power than most of his competitors and it also explains one more thing not mentioned in the newsletter; it explains how he managed to increase his pedaling efficiency 8% from 1993 to 2001. This was documented in the study by Coyle entitled "Improved muscular efficiency displayed as Tour de France champion matures." Improved efficiency is another way to improve power. So, he is not only applying power for a greater portion of the circle he is able to do so using his energy more efficiently."
#61
Senior Member
Join Date: Oct 2008
Location: Chicago, IL
Posts: 2,745
Bikes: S-Works Roubaix SL2^H4, Secteur Sport, TriCross, Kaffenback, Lurcher 29er
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I found this interesting.......Lance Armstrong pedaling styl discussion. Somehow Lance Armstrong managed to increase his pedaling efficiency according to the author....."This improved, more efficient,technique allows Lance to pedal at higher cadences and higher power than most of his competitors and it also explains one more thing not mentioned in the newsletter; it explains how he managed to increase his pedaling efficiency 8% from 1993 to 2001. This was documented in the study by Coyle entitled "Improved muscular efficiency displayed as Tour de France champion matures." Improved efficiency is another way to improve power. So, he is not only applying power for a greater portion of the circle he is able to do so using his energy more efficiently."
#62
Senior Member
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,201
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1186 Post(s)
Liked 289 Times
in
177 Posts
I found this interesting.......Lance Armstrong pedaling styl discussion. Somehow Lance Armstrong managed to increase his pedaling efficiency according to the author....."This improved, more efficient,technique allows Lance to pedal at higher cadences and higher power than most of his competitors and it also explains one more thing not mentioned in the newsletter; it explains how he managed to increase his pedaling efficiency 8% from 1993 to 2001. This was documented in the study by Coyle entitled "Improved muscular efficiency displayed as Tour de France champion matures." Improved efficiency is another way to improve power. So, he is not only applying power for a greater portion of the circle he is able to do so using his energy more efficiently."
If you're talking about Powercranks, which claim massive power increases after a period of training, they have been studied and the results found no improvement after training for 13 wks.
Here are the conclusions from the other article you cited (research by Jim Martin) which I think might be more useful to the OP than all this talk about pedaling technique:
So how can you use this information to get down the road faster? Martin argues that you must maximize the power you can produce and minimize the power you must produce.
Maximize your power in 4 ways:
Maximize your power in 4 ways:
- Train intensely to improve VO2 max and lactate threshold.
- Increase muscle mass and anaerobic capacity for sprint power.
- Emphasize proper nutrition and hydration.
- Make sure your program builds in rest and recovery.
- Reducing aerodynamic drag with good body position and equipment.
- Drafting properly and being especially careful to not let gaps open after corners. Find whatever draft is available in crosswinds. Remember that drafting is important even on climbs when there is a headwind.
- Minimizing weight for climbing by maintaining your ideal cycling weight and using lightweight but safe equipment.
- Maintaining your equipment so it doesn't siphon off your wattage.
Last edited by gregf83; 02-08-15 at 10:14 AM.
#63
Thread Killer
Join Date: Aug 2008
Location: Ann Arbor, MI
Posts: 12,440
Bikes: 15 Kinesis Racelight 4S, 76 Motebecane Gran Jubilée, 17 Dedacciai Gladiatore2, 12 Breezer Venturi, 09 Dahon Mariner, 12 Mercier Nano, 95 DeKerf Team SL, 19 Tern Rally, 21 Breezer Doppler Cafe+, 19 T-Lab X3, 91 Serotta CII, 23 3T Strada
Mentioned: 30 Post(s)
Tagged: 0 Thread(s)
Quoted: 3143 Post(s)
Liked 1,707 Times
in
1,031 Posts
We get it. You don't appreciate smoothness or anything but quantifiable force. The thing is, when a technique makes a qualitative difference - when some people find themselves riding faster or even twice as long simply because they ENJOY it so much more regardless of how negligible the direct performance benefits may be, you may not care, but it's not 'misinformation,' and you can't honestly call it bogus.
If ever the expression "different strokes for different folks" applied, it's here.
If ever the expression "different strokes for different folks" applied, it's here.
Secondly, I certainly do appreciate good form, and yes, the application of force as early in the power portion of the stroke as possible.
However, I seriously doubt that I-- or you or anyone else for that matter-- could watch 10 cyclists on the road and discern with any quantitative process, which ones ride fixies or use rollers, and which ones don't.
Furthermore, it doesn't matter, because the fact is that plenty of good and bad riders both do and don't. Get it?
I wouldn't even say that roller riders necessarily have smoother pedaling or better form than anyone who doesn't. For example, check out this guy:
And yes, when the rubber meets the road, it's not smoothness that matters, but power. Efficiency is quaint; just pedal slower. Efficiency doesn't make you faster. To go faster than the next guy (speaking within the confines of this discussion, meaning what you can do at the pedals) you need more power. Period. Smoothness does not matter.
Lastly, I'll reiterate my point that there are not necessarily any deleterious effects from riding a fixie ( I'm leaving space for the specificity issue), and none for sure from riding rollers, but I simply don't believe that anyone is getting ahead of the game by using either, nor falling behind by not using them. There is no proof for either of those cases, though I have no doubt that for elite athletes, varied training that my afford small gains at the margins is not wasted, and for casual riders, overall form gains can derive from either, or simply spending more time on the road.
#64
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,534
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3889 Post(s)
Liked 1,938 Times
in
1,383 Posts
You're quoting a very controversial study(Coyle and Armstrong: Research ?errors? evaluation | The Science of Sport) that was at one time offered as an explanation for LA's performance. That study has been discredited and we know some other reasons that might explain LA's results.
If you're talking about Powercranks, which claim massive power increases after a period of training, they have been studied and the results found no improvement after training for 13 wks.
Here are the conclusions from the other article you cited (research by Jim Martin) which I think might be more useful to the OP than all this talk about pedaling technique:
If you're talking about Powercranks, which claim massive power increases after a period of training, they have been studied and the results found no improvement after training for 13 wks.
Here are the conclusions from the other article you cited (research by Jim Martin) which I think might be more useful to the OP than all this talk about pedaling technique:
The conclusion – Coyle’s was really one of the first papers to even suggest that muscular efficiency improves over time and with training. While this would seem intriguing, it also disagrees with many other findings, which are that extensive endurance training does not improve cycling efficiency. Also, efficiency is not a factor that seems to be associated with performance in elite cyclists, and so the conclusions are ‘liberal’, to say the least.
In a re-analysis of data from five separate studies, variation in gross efficiency explained ~30% of the variation in power output during cycling time-trials.
Gross efficiency and cycling performance: a brief review | Jobson | Journal of Science and Cycling
goes on to discuss the mechanisms and training methods which improve GE.
The Powercrank results you refer to involved an extremely fit rider who claimed to already pedal perfect circles so that the Powercranks had very little effect. Probably so. I haven't tried them, nor do I know of anyone one this forum who has. However, I suspect that perfect unweighting on the backstroke is much less important than pushing forward and pulling back for developing a smooth pedal stroke, on which sectors Powercranks would have little or no effect if one had already developed a good stroke on the rollers.
#65
Senior Member
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,201
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1186 Post(s)
Liked 289 Times
in
177 Posts
From No differences in cycling efficiency between world-class and recreational:
[h=3]Abstract[/h]The aim of this experiment was to compare the efficiency of elite cyclists with that of trained and recreational cyclists. Male subjects (N = 69) performed an incremental exercise test to exhaustion on an electrically braked cycle ergometer. Cadence was maintained between 80 - 90 rpm. Energy expenditure was estimated from measures of oxygen uptake (VO (2)) and carbon dioxide production (VCO(2)) using stoichiometric equations. Subjects (age 26 +/- 7 yr, body mass 74.0 +/- 6.3 kg, Wpeak 359 +/- 40 W and VO(2)peak 62.3 +/- 7.0 mL/kg/min) were divided into 3 groups on the basis of their VO (2)peak (< 60.0 (Low, N = 26), 60 - 70 (Med, N = 27) and > 70 (High, N = 16) mL/kg/min). All data are mean +/- SE. Despite the wide range in aerobic capacities gross efficiency (GE) at 165 W (GE (165)), GE at the same relative intensity (GE (final)), delta efficiency (DE) and economy (EC) were similar between all groups. Mean GE (165) was 18.6 +/- 0.3 %, 18.8 +/- 0.4 % and 17.9 +/- 0.3 % while mean DE was 22.4 +/- 0.4 %, 21.6 +/- 0.4 % and 21.2 +/- 0.5 % (for Low, Medium and High, respectively). There was no correlation between GE (165), GE (final), DE or EC and VO(2)peak. Based on these data, we conclude that there are no differences in efficiency and economy between elite cyclists and recreational levelcyclists.
#66
Senior Member
Join Date: Aug 2014
Posts: 4,286
Mentioned: 21 Post(s)
Tagged: 0 Thread(s)
Quoted: 1096 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
And yes, when the rubber meets the road, it's not smoothness that matters, but power. Efficiency is quaint; just pedal slower. Efficiency doesn't make you faster. To go faster than the next guy (speaking within the confines of this discussion, meaning what you can do at the pedals) you need more power. Period. Smoothness does not matter.
Last edited by kbarch; 02-08-15 at 01:35 PM.
#67
Thread Killer
Join Date: Aug 2008
Location: Ann Arbor, MI
Posts: 12,440
Bikes: 15 Kinesis Racelight 4S, 76 Motebecane Gran Jubilée, 17 Dedacciai Gladiatore2, 12 Breezer Venturi, 09 Dahon Mariner, 12 Mercier Nano, 95 DeKerf Team SL, 19 Tern Rally, 21 Breezer Doppler Cafe+, 19 T-Lab X3, 91 Serotta CII, 23 3T Strada
Mentioned: 30 Post(s)
Tagged: 0 Thread(s)
Quoted: 3143 Post(s)
Liked 1,707 Times
in
1,031 Posts
Whatever.
Thread
Thread Starter
Forum
Replies
Last Post
Doctor Morbius
Road Cycling
110
09-03-15 05:48 PM