Pulling at bottom of stroke ROCKS!!
10-30-06 | 06:22 AM
#26
CRIKEY!!!!!!!
Joined: May 2005
Posts: 4,276
Likes: 702
From: all the way down under
Bikes: several
Originally Posted by aballas
ZOMG n00b!!!!! LOLWTFBBQPWNED!!!!!!
Originally Posted by crghill
Huh?
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"Surely one can love his own country without becoming hopelessly lost in an all-consuming flame of narrow-minded nationalism" - Fred Birchmore
"Surely one can love his own country without becoming hopelessly lost in an all-consuming flame of narrow-minded nationalism" - Fred Birchmore
10-30-06 | 06:55 AM
#27
Dirt-riding heretic
Joined: Aug 2005
Posts: 17,413
Likes: 8
From: Gig Harbor, WA
Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9
Originally Posted by Cyclaholic
I think he said "As soon as I get back from the computer shop with a new keyboard I'll light the BBQ and we'll celebrate the purchase of my new Orbea" and while we're at it your momma's so fat the team cars draft her!
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"Unless he was racing there was no way he could match my speed."
"Unless he was racing there was no way he could match my speed."
10-30-06 | 06:56 AM
#28
Originally Posted by BudFox
I've been using this technique over the past few months more and more on my rides. And now that the necessary muscles have developed, I am really amazed how effective it is. I can't recommend it more highly to anyone who wants to get faster and keep the speed up for longer periods.
For those who are not too familiar with the technique, allow me to share my experience. It starts with the general idea of "scraping off the bottom of your shoes". You'll probably find it awkward at first, especially if you're used to mashing. The calf and back of the leg come into play, as opposed to the dominant thigh muscle. It's definitely more effective at a higher rpm, especially at first. I typically spin at 85 to 95 rpm anyway.
I also found that it helped to have my seat at the higher range of the "comfort zone" so as to allow for a smoother spin in general, as opposed to a lower position where the knees are exposed to greater stresses from lateral leg movement and patellar friction.
If you are already comfortable spinning, then it simply requires adding the bottom pull immediately after the downstroke. What's amazing is that you can add another couple of MPH just by adding this simple technique. All other things being equal, your level of effort and heart rate will increase. But you will find that your legs will not fatigue as quickly as you are spreading the effort over more muscles. This is especially effective on climbs as you'll find yourself tapping into your pulling power more at top of the climb as the lactic acid floods your larger muscles. Just don't over-pull as you will strain the back of your knee as you pull around the back side of the pedal stroke. You should never attempt to pull up on the pedals, period!
But there is another way to use the bottom pull technique. Towards the end of a hard ride, when your thighs are toast but you want to keep moving, you can actually skip the downstroke and just do the back stroke. To avoid the awkward dead spot in your pedaling, I find it helpful to let my foot float over the top of the pedal stroke and wait for the bottom of the stroke before engaging the pedal. This has the added benefit of allowing you to stretch your cramped feet in your shoes and adjust your foot to the back of the shoe, if there is any play in them. Now you're just pulling and giving your tired thighs a much needed rest. I wouldn't recommend this on hills and only for limited periods of time as your calves will inevitably cramp up from the effort.
Try it, you'll like it! I promise.
For those who are not too familiar with the technique, allow me to share my experience. It starts with the general idea of "scraping off the bottom of your shoes". You'll probably find it awkward at first, especially if you're used to mashing. The calf and back of the leg come into play, as opposed to the dominant thigh muscle. It's definitely more effective at a higher rpm, especially at first. I typically spin at 85 to 95 rpm anyway.
I also found that it helped to have my seat at the higher range of the "comfort zone" so as to allow for a smoother spin in general, as opposed to a lower position where the knees are exposed to greater stresses from lateral leg movement and patellar friction.
If you are already comfortable spinning, then it simply requires adding the bottom pull immediately after the downstroke. What's amazing is that you can add another couple of MPH just by adding this simple technique. All other things being equal, your level of effort and heart rate will increase. But you will find that your legs will not fatigue as quickly as you are spreading the effort over more muscles. This is especially effective on climbs as you'll find yourself tapping into your pulling power more at top of the climb as the lactic acid floods your larger muscles. Just don't over-pull as you will strain the back of your knee as you pull around the back side of the pedal stroke. You should never attempt to pull up on the pedals, period!
But there is another way to use the bottom pull technique. Towards the end of a hard ride, when your thighs are toast but you want to keep moving, you can actually skip the downstroke and just do the back stroke. To avoid the awkward dead spot in your pedaling, I find it helpful to let my foot float over the top of the pedal stroke and wait for the bottom of the stroke before engaging the pedal. This has the added benefit of allowing you to stretch your cramped feet in your shoes and adjust your foot to the back of the shoe, if there is any play in them. Now you're just pulling and giving your tired thighs a much needed rest. I wouldn't recommend this on hills and only for limited periods of time as your calves will inevitably cramp up from the effort.
Try it, you'll like it! I promise.
www.powercranks.com
https://www.pezcyclingnews.com/defaul...lstory&id=4331
https://www.cyclingnews.com/tech.php?...ws/PowerCranks
https://www.velonews.com/tour2005/tec...es/8519.0.html
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shameless POWERCRANK plug
Recommended reading for all cyclists - Cyclecraft - Effective Cycling
Condor Cycles - quite possibly the best bike shop in London
Don't run red lights, wear a helmet, use hand signals, get some cycle lights(front and rear) and, FFS, don't run red lights!
shameless POWERCRANK plug
Recommended reading for all cyclists - Cyclecraft - Effective Cycling
Condor Cycles - quite possibly the best bike shop in London
Don't run red lights, wear a helmet, use hand signals, get some cycle lights(front and rear) and, FFS, don't run red lights!
Last edited by markhr; 10-30-06 at 04:39 PM.
10-30-06 | 07:13 AM
#29
Yo mama so fat that the globe on her Discovery jersey has its own gavitational pull
10-30-06 | 07:15 AM
#30
Dirt-riding heretic
Joined: Aug 2005
Posts: 17,413
Likes: 8
From: Gig Harbor, WA
Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9
Your momma's so fat she jumped up in the air and got stuck.
__________________
"Unless he was racing there was no way he could match my speed."
"Unless he was racing there was no way he could match my speed."
10-30-06 | 07:47 AM
#32
10-30-06 | 02:03 PM
#34
Dirt-riding heretic
Joined: Aug 2005
Posts: 17,413
Likes: 8
From: Gig Harbor, WA
Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9
OK, I've only got one more.
Your momma's so fat her nickname is DAMN!
Your momma's so fat her nickname is DAMN!
__________________
"Unless he was racing there was no way he could match my speed."
"Unless he was racing there was no way he could match my speed."
10-30-06 | 02:26 PM
#35
Nookular Free Since '03
Joined: Jan 2006
Posts: 108
Likes: 4
From: RSM, CA
Originally Posted by DrPete
Now that your leg muscles have developed, you can work on that thicker skin you apparently need. Your post isn't exactly news to an experienced cyclist. While sarcastic, I think that's all he was saying.
instead of thicker skin, maybe the obnoxious tools on this board can just STFU.
why the elitist attitude? easy to just let the thread go on without those kind of comments.
some guy comments on something new he's learned and BAM, he's dumped on. then backed up by the amazing Kreskin.
10-30-06 | 02:28 PM
#36
Know Your Onion!
Joined: Aug 2005
Posts: 2,011
Likes: 0
From: Boston, MA
Bikes: Kestrel Talon, Motobecane Le Champion SL
Originally Posted by kingofchimps
jesus man - are you now a mind reader?
instead of thicker skin, maybe the obnoxious tools on this board can just STFU.
why the elitist attitude? easy to just let the thread go on without those kind of comments.
some guy comments on something new he's learned and BAM, he's dumped on. then backed up by the amazing Kreskin.
instead of thicker skin, maybe the obnoxious tools on this board can just STFU.
why the elitist attitude? easy to just let the thread go on without those kind of comments.
some guy comments on something new he's learned and BAM, he's dumped on. then backed up by the amazing Kreskin.
I think you need some thicker skin too.....
10-30-06 | 02:37 PM
#38
Cycle for life...
Joined: May 2005
Posts: 1,338
Likes: 2
From: Southern Indiana
Bikes: Trek 5200 | Cannondale Six13 TeamOne | Cannondale Road Tandem | Cannondale Prophet 3 "Lefty"
Hey budfox ... don't sweat-it ... don't let these guys get to you. It gets boring for many of the members who are on here a LOT. Thus, they like to stir things up so the day goes by more quickly.
Good post ... glad you got the hang of it. It does make a difference! The phrase I used when first getting into cycling (late 80's and early 90's) was peal in "small circles" ... and that has helped me tremendously.
Good post ... glad you got the hang of it. It does make a difference! The phrase I used when first getting into cycling (late 80's and early 90's) was peal in "small circles" ... and that has helped me tremendously.
__________________
-\Brian
18' Landshark Tandem - Custom
15' Wabi Special Single-Speed Road
06' Cannondale Six13 TeamOne
06' Cannondale Prophet 3 "Lefty"
92' Trek 5200
-\Brian
18' Landshark Tandem - Custom
15' Wabi Special Single-Speed Road
06' Cannondale Six13 TeamOne
06' Cannondale Prophet 3 "Lefty"
92' Trek 5200
10-30-06 | 02:37 PM
#39
Senior Member
Joined: Apr 2006
Posts: 4,608
Likes: 506
From: Albuquerque, NM
Originally Posted by BudFox
Try it, you'll like it! I promise.
10-30-06 | 03:16 PM
#41
Senior Member
Joined: Nov 2005
Posts: 427
Likes: 0
From: Kansas City Area
Bikes: Whatever I want
Originally Posted by asgelle
Sadly, the data shows different. https://www.midweekclub.ca/articles/coyle91.pdf
I couldn't remember where I read this.
10-30-06 | 04:24 PM
#42
Senior Member
Joined: Apr 2005
Posts: 467
Likes: 0
From: Boston, MA
Bikes: 2005 Orbea Dauphine, 1997 GT Timberline
threads like this remind me of the reason why I disappeared from this place for months. I'm going to have to find a nicer place that is capable of engaging threads that don't necessarily involve bike porn.
10-30-06 | 04:51 PM
#43
Dirt-riding heretic
Joined: Aug 2005
Posts: 17,413
Likes: 8
From: Gig Harbor, WA
Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9
Originally Posted by kingofchimps
jesus man - are you now a mind reader?
instead of thicker skin, maybe the obnoxious tools on this board can just STFU.
why the elitist attitude? easy to just let the thread go on without those kind of comments.
some guy comments on something new he's learned and BAM, he's dumped on. then backed up by the amazing Kreskin.
instead of thicker skin, maybe the obnoxious tools on this board can just STFU.
why the elitist attitude? easy to just let the thread go on without those kind of comments.
some guy comments on something new he's learned and BAM, he's dumped on. then backed up by the amazing Kreskin.
I'm not sure what part of my post would be construed as mind reading, but if you feel better now I guess it's all good.
Anyway, I do wish I could just retract it--it had been a rough day and I probably wasn't in the best of moods.
__________________
"Unless he was racing there was no way he could match my speed."
"Unless he was racing there was no way he could match my speed."
10-30-06 | 05:11 PM
#44
Senior Member
Joined: Mar 2006
Posts: 194
Likes: 0
I didn't need anyone to tell me this, I just figured it out when I got cleats eventually and started developing muscles in the front of my shin (which was unusual) but now I'm pretty fast with the spin/pull technique. Its nothing new, and yes its efficient but you'll burn quicker if you're not used to it.
spin spin spin, that's why larger cogs and cranks are so efficient when you've got spinasauruses technique
spin spin spin, that's why larger cogs and cranks are so efficient when you've got spinasauruses technique
