Arm use and pushing butt back as techniques for adaptation
03-13-21 | 10:22 AM
#1
Thread Starter
Senior Member
Joined: Oct 2005
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From: SW Ohio
Bikes: Puch Marco Polo, Saint Tropez, Masi Gran Criterium
Arm use and pushing butt back as techniques for adaptation
I am working on my base miles for 2021 and I notice that my core is weak and my butt wants to slide forward on the saddle prompting my to need a reset every so often to get myself anchored rearward for more of a "power position".
As part of the adaptation phase and base mile building I have a similar situation with my weak arms - they quiver a bit but I find that if I can keep them engaged on the tops, hoods and drops while riding both seated and standing - have have better recovery with my lower body.
Excuse me if I am stating the obvious here, I just was wanting to prompt some conversation about early season adaptations that can make a difference at keeping you fresher on the bike. Consciously pushing myself back further on my butt requires a strong isometric contraction of the abs. This on and off contraction does pay off since I noticed my belly is getting flatter and stronger and my ability to not slide forward on the saddle so much has improved.
The same with the awareness of all the work that the arms are doing. I am trying to get more basic fitness in at the gym with some yoga moves and some basic pushups for strengthening the chest, shoulders and arms. I have found that while climbing out of the saddle my arms will fatigue and start to quiver which prompts me to sit down sooner. But if I can really grip the hoods and keep my arms in a rhythm while standing to climb, it seems that I can actually spin more smoothly and do some pulling up at the bottom of the pedal stroke in order to keep the bottoms of my feet from compressing so much. So again, here is another minor adaptation that "practice makes perfect" and the more it is successfully practiced, the fresher I am able to stay on some of the more challenging (faster, more climbing) solo and group rides.
As part of the adaptation phase and base mile building I have a similar situation with my weak arms - they quiver a bit but I find that if I can keep them engaged on the tops, hoods and drops while riding both seated and standing - have have better recovery with my lower body.
Excuse me if I am stating the obvious here, I just was wanting to prompt some conversation about early season adaptations that can make a difference at keeping you fresher on the bike. Consciously pushing myself back further on my butt requires a strong isometric contraction of the abs. This on and off contraction does pay off since I noticed my belly is getting flatter and stronger and my ability to not slide forward on the saddle so much has improved.
The same with the awareness of all the work that the arms are doing. I am trying to get more basic fitness in at the gym with some yoga moves and some basic pushups for strengthening the chest, shoulders and arms. I have found that while climbing out of the saddle my arms will fatigue and start to quiver which prompts me to sit down sooner. But if I can really grip the hoods and keep my arms in a rhythm while standing to climb, it seems that I can actually spin more smoothly and do some pulling up at the bottom of the pedal stroke in order to keep the bottoms of my feet from compressing so much. So again, here is another minor adaptation that "practice makes perfect" and the more it is successfully practiced, the fresher I am able to stay on some of the more challenging (faster, more climbing) solo and group rides.
03-13-21 | 01:10 PM
#2
Facts just confuse people
Joined: Jul 2017
Posts: 19,375
Likes: 7,081
From: Mississippi
Bikes: Tarmac Disc Comp Di2 - 2020
Shorten your reach somehow. Play with saddle tilt.... maybe. It kinda sorta tells me your balance over the BB isn't really balanced for the normal power you are putting out while riding.
Did you move your saddle way back either on it's rails or with a seat post that has a lot of setback? Maybe move the saddle forward, though if you are close to the end of the rail travel, that isn't a long term solution IMO.
Sliding was an issue for me back on my 25" (64cm) Varsity. To a much less degree on my 59cm and 60cm Raleigh and Paramount. And no issue at all on my 56 cm Tarmac. Likely the Tarmac frame fits my 5' 11" height better than the other.
Did you move your saddle way back either on it's rails or with a seat post that has a lot of setback? Maybe move the saddle forward, though if you are close to the end of the rail travel, that isn't a long term solution IMO.
Sliding was an issue for me back on my 25" (64cm) Varsity. To a much less degree on my 59cm and 60cm Raleigh and Paramount. And no issue at all on my 56 cm Tarmac. Likely the Tarmac frame fits my 5' 11" height better than the other.
03-14-21 | 08:13 PM
#3
Drip, Drip.
Joined: Oct 2020
Posts: 1,575
Likes: 194
From: Southern Ontario
Bikes: Trek Verve E bike, Felt Doctrine 4 XC, Opus Horizon Apex 1
Angle the saddle so that the nose is tilted more.upwards. play around with the fore and aft setting. Experiment with different foot placements on the pedal. Try different stem lengths. Focus on.keeping.yojr weight in the crank arms when you ride and off the bars/saddle. Train your lower back as well as core, at least for a a start.
