Leg speed questions.
#1
Senior Member
Thread Starter
Join Date: Dec 2001
Location: n.w. superdrome
Posts: 17,687
Bikes: 1 trek, serotta, rih, de Reus, Pogliaghi and finally a Zieleman! and got a DeRosa
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Likes: 0
Liked 9 Times
in
9 Posts
I've been working on being quiet on the bike
and its getting better (used to start bouncing at about 120rpm)
currently on my road bikes when I start approaching
130rpm I bounce, alot. As I don't have track/FG (yet) they're
the only bikes I can work out on. Will this be different
on track/FG bike?
How do I increase leg speed (RPMs) without bouncing all
over the place? and any tips for increasing leg speed?
I feel like I've hit a plateau there as well.
I guess Roller work would help smooth out the spin
but I really don't want to start roller work yet.
I'm open to any and all suggestions.
thanks
Marty
and its getting better (used to start bouncing at about 120rpm)
currently on my road bikes when I start approaching
130rpm I bounce, alot. As I don't have track/FG (yet) they're
the only bikes I can work out on. Will this be different
on track/FG bike?
How do I increase leg speed (RPMs) without bouncing all
over the place? and any tips for increasing leg speed?
I feel like I've hit a plateau there as well.
I guess Roller work would help smooth out the spin
but I really don't want to start roller work yet.
I'm open to any and all suggestions.
thanks
Marty
__________________
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.
#2
Senior Member
Thread Starter
Join Date: Dec 2001
Location: n.w. superdrome
Posts: 17,687
Bikes: 1 trek, serotta, rih, de Reus, Pogliaghi and finally a Zieleman! and got a DeRosa
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Likes: 0
Liked 9 Times
in
9 Posts
I moved this from Track forum where it got exactly
zero interest, response etc.
zero interest, response etc.
__________________
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.
#3
I'm fine.
Join Date: May 2005
Location: Milwaukee
Posts: 2,263
Bikes: Specialized Allez Sport, IRO Rob Roy
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Core strength training (situps and crunches), maybe? Sprint intervals would be my other suggestion. I got no mad skills by any stretch of the imagination. But I upped my rpms up by spinning to the point of bouncing around. I held that as steady as I could for as long as I could. Lather, rinse, repeat. Overall my cadence is higher than last year.
#4
Senior Member
Originally Posted by lotek
I've been working on being quiet on the bike
and its getting better (used to start bouncing at about 120rpm)
currently on my road bikes when I start approaching
130rpm I bounce, alot. As I don't have track/FG (yet) they're
the only bikes I can work out on. Will this be different
on track/FG bike?
How do I increase leg speed (RPMs) without bouncing all
over the place? and any tips for increasing leg speed?
I feel like I've hit a plateau there as well.
I guess Roller work would help smooth out the spin
but I really don't want to start roller work yet.
I'm open to any and all suggestions.
and its getting better (used to start bouncing at about 120rpm)
currently on my road bikes when I start approaching
130rpm I bounce, alot. As I don't have track/FG (yet) they're
the only bikes I can work out on. Will this be different
on track/FG bike?
How do I increase leg speed (RPMs) without bouncing all
over the place? and any tips for increasing leg speed?
I feel like I've hit a plateau there as well.
I guess Roller work would help smooth out the spin
but I really don't want to start roller work yet.
I'm open to any and all suggestions.
One of the best workouts I've found for developing smooth spin is the downhill acceleration You crest the hill at a low-RPM where you can spin smoothly and stay in the same gear as the hill accelerates you down. You spin up the legs to match the speed. The point is to start at a smooth RPM and spin it up. Try to stay smooth, try keep it going in circles as RPMs increase. With training, you'll notice a change in leg-motion from circles to up&down piston movements where the bouncing starts.
One-legged exercises also helps make the new neuro-muscular connections. Pick an easy gear, like 38x19t and get up to around 8-9mph and pull one leg out. Hold it to the side to clear the pedal (I like to rest it on the back of the chainstay). Pay attention to the muscles that needs to be recruited in order to spin one leg around smoothly. The slow/heavy spots are the ones that have been ignored and by focusing on those, you actually make a new neuro pathway to activate those muscles. Go for about 10-seconds and get used to the motion that's required for spinning one leg around. Then put both legs back in and try to repeat that same circular motion. Then repeat for the other leg.
Then when you're riding along on the flats, pay attention to your leg motion. Make a conscious effort to spin that circular motion you learned from the 1-legged exercise; you'll notice that your speed will automatically pick up. On every downhill, practice spinning up the gear that you were in at the top, spin it up to just the point where you bounce and back off.
Last edited by DannoXYZ; 10-06-05 at 08:34 PM.
#5
Senior Member
Thread Starter
Join Date: Dec 2001
Location: n.w. superdrome
Posts: 17,687
Bikes: 1 trek, serotta, rih, de Reus, Pogliaghi and finally a Zieleman! and got a DeRosa
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 15 Post(s)
Likes: 0
Liked 9 Times
in
9 Posts
I ride rollers alot during the winter (daily) and
my line is pretty good. Nice circular spin too.
One leggged on rollers is REALLY interesting.
I've convinced myself that I want to try my hand at track riding
and I'm told it's more of a high cadence discipline. Thus
my desire to up cadence beyond 130.
thanks,
Marty
my line is pretty good. Nice circular spin too.
One leggged on rollers is REALLY interesting.
I've convinced myself that I want to try my hand at track riding
and I'm told it's more of a high cadence discipline. Thus
my desire to up cadence beyond 130.
thanks,
Marty
__________________
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.
Sono pił lento di quel che sembra.
Odio la gente, tutti.
Want to upgrade your membership? Click Here.