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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 10-05-05, 07:28 PM   #1
lotek
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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
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Old 10-06-05, 10:47 AM   #2
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I moved this from Track forum where it got exactly
zero interest, response etc.
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Old 10-06-05, 10:59 AM   #3
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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.
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Old 10-06-05, 11:01 AM   #4
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Quote:
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.
Don't worry about spinning fast, focus on spinning smoothly in circles and the RPMs will be automatic.

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.
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Old 10-06-05, 03:05 PM   #5
lotek
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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
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