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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 03-09-12, 11:09 AM   #1
Hendricks97
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Grinding to Spinning

Ive always had very strong legs and Ive always been more comfortable grinding away rather than downshift and spin away. As Im getting older and the knees arent what they once were, I know that I need to make the switch but Im having trouble actually changing my mindset. Any advice as to how to increase my spinning and rely less on power?
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Old 03-09-12, 11:18 AM   #2
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How about spinning away for times when you are doing endurance riding at first. Keep bumping up cadence till it's maybe 20-30 above what yours is now. Your leg will get used to the speed and you will notice that your tempo also is a little higher than before. Start propagating it to Tempo ride. Eventually to threshold ride. Repeat and rinse For me, having power meter helped as I found out I wasn't putting any extra power by grinding per say... (well other than those short burst beyond VO2Max... in wrong gear)
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Old 03-09-12, 12:19 PM   #3
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Forbid yourself from using the top gear on your rides, then the next biggest gear, then the next...
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There's no such thing as too far.. just lack of time
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Old 03-09-12, 01:03 PM   #4
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At each point in your rides - find the gear your happy in - then change down one. Just one.
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Old 03-11-12, 02:06 PM   #5
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At each point in your rides - find the gear your happy in - then change down one. Just one.
While keeping the same speed
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Old 03-28-12, 01:45 PM   #6
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OP - climb steeper hills. the steeper the hill the lower the gear you will need. go find hills that require 1st gear. then spin way my friend. actually the steepest hills require good solid technique and the "spinning" doesn't really look like spinning due to the slow cadence. in fact maybe that will help you, meaning forget the word "spinning" and just try to keep gearing down to keep a slightly faster cadence than you are used to.
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Old 03-28-12, 02:24 PM   #7
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Get a computer with a cadence function. Nothing keep you focused like having a meter than you can monitor.
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Old 03-29-12, 02:54 PM   #8
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Practice on an indoor bike with very low resistance to acclimate your legs to quicker movement.
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Old 03-29-12, 07:31 PM   #9
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Practice on an indoor bike with very low resistance to acclimate your legs to quicker movement.
+1.
If you want to have some fun you can sufferfest and watch that while you follow the directions. What is your average cadence like? I used to average around 60-65 and in the last year I have trained to average around 85-90 and can hit 120 if I am really trying hard. My reason for change was same as yours. Protect the knees and the hip joint.
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Old 03-30-12, 05:24 AM   #10
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you might need to look at your crank length - as i can spin a bike in the gym to quite a high cadence but really struggle on the road to get anywhere near... just a thought..
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Old 03-30-12, 09:28 AM   #11
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It may sound weird, but I tend to spin faster on the road compared to the trainer. When I'm on my Kinetic, my comfort zone is typically around 87-92 rpm and I need to make a concious effort to spin faster. On road rides I'll look down and be surprised to see that I'm cruising along at 97-102 rpm.

Not sure why that is.....
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Old 03-30-12, 06:35 PM   #12
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I can't get into spinning either. I know its actually easier - especially on the hills. But, it doesn't feel right somehow. When I see a hill I want to suffer up it for some reason...
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