I don't want to bounce anymore. . . .
06-14-06, 03:13 PM
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I don't want to bounce anymore. . . .
I know Jay-Z says bounce with me, but I am tired of bouncing when I reach a cadence of 109 or so, what do I need to do
06-14-06, 03:29 PM
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Keep it around 108 maybe?
Seriously though there are quite a few things you can do:
1) Ride more, and practice at high cadences
2) Make sure your always looking ahead, don't stare at the ground below your front tire or your BB
3) Focus on having a clean efficient pedal stroke, really focus on each leg
4) Work on ab strength, this will help your balance
And if you don't mind spending money:
1) Ride rollers, if you can't keep your bike straight you will end up flying off them into the TV
2) Ride a fixed gear, downhill - brakes optional.
Seriously though there are quite a few things you can do:
1) Ride more, and practice at high cadences
2) Make sure your always looking ahead, don't stare at the ground below your front tire or your BB
3) Focus on having a clean efficient pedal stroke, really focus on each leg
4) Work on ab strength, this will help your balance
And if you don't mind spending money:
1) Ride rollers, if you can't keep your bike straight you will end up flying off them into the TV
2) Ride a fixed gear, downhill - brakes optional.
06-14-06, 03:50 PM
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get fitted to your bike by a professional. It's worth the expense.
06-14-06, 04:01 PM
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get on some rollers - it'll make you ride smooth
Power-cranks will also help if you have an extra $600 laying around
Spend time riding at 108
Power-cranks will also help if you have an extra $600 laying around
Spend time riding at 108
06-14-06, 04:47 PM
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What Marc said.
There's an exercise called "Fast pedal" where you do intervals (something like 1 minute on, 1 minute off). Start at your normal cadence, and then build up to the fastest cadence you can ride without bouncing while concentrating on pedaling in a circle. It's a cadence drill, so your heartrate shouldn't be too high. Do 4 sets of so, and it helps to do it on a slight uphill.
After you do this a few times, you can switch to 2 minutes on, 2 minutes recovery.
It made a considerable difference in my cadence. 100 used to be reasonably high to me, and now I can easily see 120/130 if I want to.
There's an exercise called "Fast pedal" where you do intervals (something like 1 minute on, 1 minute off). Start at your normal cadence, and then build up to the fastest cadence you can ride without bouncing while concentrating on pedaling in a circle. It's a cadence drill, so your heartrate shouldn't be too high. Do 4 sets of so, and it helps to do it on a slight uphill.
After you do this a few times, you can switch to 2 minutes on, 2 minutes recovery.
It made a considerable difference in my cadence. 100 used to be reasonably high to me, and now I can easily see 120/130 if I want to.
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06-14-06, 04:56 PM
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Just relax -- you'll bounce when you try to force things.
06-14-06, 06:14 PM
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one legged drills help also.
06-14-06, 06:35 PM
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Shift
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06-14-06, 06:49 PM
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Originally Posted by P2SL Marc
2) Ride a fixed gear, downhill - brakes optional.
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06-14-06, 06:54 PM
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I've been told that riders who favor faster cadences should lower the seat just a little. I like the 95-105 range myself, and I run my saddle about 1/4" below the "right" height. Works for me...
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06-14-06, 07:48 PM
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strengthen your core. i notice that when i'm at 100+ rpm's, i'm getting really centered. your legs need that whole opposite force thing to work off of at the hips. like they're pushing hard against the pedal, but have pushed your hips way back and forth. a stronger core will stabilize your hips. no more rocking.
06-14-06, 08:55 PM
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keep er' on 90
06-14-06, 11:35 PM
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Sometimes a saddle that's too high causes bouncing at high RPMs.
I typically cruise at 105 rpm and on downhills 140+ is not uncommon and like DrPete, my saddle is not as high as some "recommended" heights.
I typically cruise at 105 rpm and on downhills 140+ is not uncommon and like DrPete, my saddle is not as high as some "recommended" heights.
06-15-06, 02:22 AM
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i usually ride in he mid 90's but when i push into th 130-150 areajust messing around or trying to work on my form i find i start to bounce a lil.But 110 should be pretty natural. I just concentrate on doing circles, and a slight uphill is definately helpful as theres a littleresistance. I find the less resistance there is on the pedals, the more prone to bouncing i am as im caught of guard. Concentrate on circles, not really the application of strength, just fast effortless circles.
06-15-06, 08:07 AM
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I have the same problem with bouncing at higher cadance. I believe it's just a practice thing. Every time I ride I concentrate on running the cadance up and pedal smoothly. The more you do it the easier it will be and your cadance speed should go up.
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06-15-06, 08:29 AM
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As part of my training routine, my coach has me warm up each session by spinning 60rpm to 130rpm, increasing 5rpm every minute. Also I do one-legged intervals, spinning in the easiest gear at 80rpm for 4 minutes, do each leg and rest for 4 mins. Then do another one-legged drill where you do 39/17 at 60rpm, 4 minutes each leg. That really helps to smooth out your pedal stroke.
06-15-06, 10:36 AM
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Ride without a seat, and just the post. The fear will keep you from bouncing.
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06-15-06, 10:51 AM
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Fast spinners benefit from using cranks at the smaller end of the range. If you are using cranks that are long for your legs, then each circle is too big to spin rapidly and the up/down motion is too large.
What leg and crank size do you use? Have you considered changing one of them?
What leg and crank size do you use? Have you considered changing one of them?
06-15-06, 11:34 AM
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Ummm, shift! Seriously! That's all. Go to a harder gear and you'll stop moving.
06-15-06, 11:36 AM
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I know that I could shift and that would solve the problem, but I want/need to spin at a much faster cadence. Lowering my seat a lil sounds like it would solve the problem.
06-15-06, 11:40 AM
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Originally Posted by mike9903
I know that I could shift and that would solve the problem, but I want/need to spin at a much faster cadence. Lowering my seat a lil sounds like it would solve the problem.
