Indoor cycling is an extremely
effective way to train but nevertheless most cyclists don’t use this
opportunity to achieve great results.
Here are 6 quick tips that will make you a happier and better cyclist with
indoor cycling training:
1.
No indoor
recovery rides. Indoor cycling is a psychological
challenge.
2.
Spend less
time on indoor cycling. When you reduce
training time, you increase your attention to the workout you perform.
3.
Interval
training. As a consequence of reduced training
time, it makes sense to increase the overall intensity of your indoor cycling.
Interval training is often a lot easier to do indoor.
4.
Use an
ergo meter bike. In most fitness centres they have ergo
meter bikes that can be used for power
meter training.
5.
Use a
cycling training program. It’s easier and
very motivating to use e.g. the 12-Week Winter Training Program.
6. Turn up the music and have fun! Turn up the music
and have fun with your indoor cycling!
Form and Technique
1. Pedaling:
- Smooth pedal stroke:
1)
Using a fixed gear bike to improve
smoothness in your pedal stroke. Use
of a fixed gear bike will focus you on your pedaling technique as well as
increasing leg speed and strength. Pedaling continuously will develop a smooth
pedal stroke as you spin down hills and increases leg strength as you climb the
hills. You might consider using an old road bike, adding a fixed-gear rear
wheel from a used bike shop.
2)
One-Leg Pedaling. Unclip one foot
from the pedal. Pedal at 90 rpm using your right leg, using an easy gear until
you get accustomed to the feeling of one-leg pedaling.
b.
Cadence
- If you're relatively new to cycling, you are probably riding at a cadence
that is below your optimum. Lance
Armstrong has popularized high-cadence pedaling. Try
this to see what cadence may be the best target for you.
1)
Locate a protected 2-mile stretch of
road.
2)
After you warm up for 15 minutes,
ride the route hard in your biggest gear.
3)
Recover for 15 to 20 minutes with
easy spinning.
4)
Ride the course again at the same
heart rate.
5)
After a day of rest, do the test in
reverse - larger rear cog first.
6)
Compare your times. For most riders,
the lower gear and higher cadence will produce faster times for less perceived
effort.
Here are two drills that may be helpful in increasing your
cadence and maintaining the smooth spin of a veteran.
1)
Use a down hill to practice. Hold
that cadence and concentrate on a smooth pedal stroke for one minute. Relaxation is the key to pedaling at a
high cadence without bouncing.
2)
Use a that tailwind that you have
stumbled across. Shift into a moderate gear and gradually increase your cadence
until you're at 100-110 rpm. Repeat several times.
2.
Shifting.
If you time it right, you won't lose
significant speed. Bottom line: Any
time you shift either derailleur, be conscious of your pedal pressure.
3.
Paceline
Training. Ride up in a paceline. Work on
pedaling smoothly and maintaining 12-18 > inches between bikes. Everyone
should be pedaling with the same cadence. Low speed ingrains smooth technique.
Ride at a moderate pace on a low-traffic road. Put your front wheel about 3
feet behind your guru's rear wheel. Good drafting depends on smooth, even
pedaling. You take the lead not by accelerating but by keeping your speed
constant as your partner slows. Pedaling will feel a bit harder because you're
bucking the wind.
4.
Cornering.
Corner after corner, this efficiency really adds up. Shift
down before the turn. If the corner is tight, shift into a lower gear before
you enter the corner, stop pedaling, and start leaning the bike. Give your
tires more grip by standing and putting most of your weight on your outside
pedal. Virtually all of your weight should be on it. Push your bike into the
turn.
5.
Eye On
Your Line. Keep pressure off the inside pedal
but keep pressure on the outside pedal. "Turn the opposite way of the
turn" but the front tire acts like a gyroscope, so pushing away from the
turn causes the bike to lean into the turn!
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