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  1. #1
    Senior Member Kayce's Avatar
    Join Date
    Aug 2010
    St Louis
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    Bouncing after sprinting

    After a hard sprint to contest for points, catch some one, or anything when I go to soft pedal my body bounces up and down quite a bit. I feel it mostly on my saddle, but Im sure my arms and legs are moving too. Any guesses on a cause, or a solution?

  2. #2
    Elitist carleton's Avatar
    Join Date
    Jul 2005
    Atlanta, GA
    36 Post(s)
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    It one or a combination of a few things:

    1) Saddle height
    2) Muscle activation and memory
    3) Pedal stroke. There are different pedal strokes required to be smooth at different cadences (see point #2).
    4) Lack of practice in the higher cadence ranges (see point #2)

    There is a hop that shows up at around 120RPM for some people. Oddly enough, it smooths out at 130RPM and above.

    Rollers help a lot. But you have to do cadence drills on them. Which means you need either a cyclo-computer with cadence, or more cheaply, just write down speed ranges based on cadence ranges that you get from calculations. For example:

    Gear 48x14:
    Range: 100-110RPM
    Speed: 24-26MPH

    Range: 110-120RPM
    Speed: 26-28MPH

    Range: 120-130RPM
    Speed: 28-31MPH

    A very simple plan is to try to hold each range for 15" with no breaks in-between.
    15" at 24-26MPH
    15" at 26-28MPH
    15" at 28-31MPH

    Do that for a few sets. Then next workout do them for 30"...then next workout 1'.

    This is a very basic plan to give you an idea of how to train the legs. A proper training program will be much more in-depth than this. I just used this as an example. You can do the same drill on the road...just make sure that you have a long enough stretch of road to do them.
    Quote Originally Posted by gtrob View Post
    Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.

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