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How To Pedal Correctly On The Bike

How To Pedal Correctly On The Bike

By Andrei Cristache

The force required to move a bike is measured in watts. Increase or decrease the number of watts power is given cadence, cycling or moving explained soon as power and number of revolutions per minute are greater.

Example:

Two cyclists, George and Andrew, have the same weight, same type of bike and the same aerodynamic profile. The two cyclist on the same road, side by side. The two go the same speed but George has a cadence of 70 rpm and Andrei spins with a cadence of 110rpm gear. George pedaling style makes him much stronger press the pedal while pedaling style allows Andrew's easier to pull but it requires the gear to spin more often.

As you know there are two types of muscle fibers (so-called red fibers / Fast and the white / slower). What is less discussed, however the proportion between the two types of fibers. This proportion is also genetically determined (at least according to current scientific research). The proportion of fast fibers / slow may vary not only between individuals but even the same person from one muscle to another, hence the difficulty of developing certain muscle groups with ease compared to other groups develop, the same individual.

Let us now see the advantages and disadvantages:

White fibers (slow)

* Use fat as 'fuel'.
* They are very resistant to fatigue.
* Enables a quick recovery when accessing the rest.

Red fibers (fast)

* Uses glycogen as "fuel". Glycogen is stored in muscle, but the amount stored is relatively small, about 2,000 calories for an athlete very well trained.
* Fatigue occurs more readily, are not built to withstand time.
* Recovery time is longer.

Now imagine that we have a wood stove that we put. We have thick logs burning and smoldering pieces of pine wood burning out fast but a bright flame. Depending on how the fire burn so we have to use wood. Training allow us to grow "wood shed." Short shifts allow us to use red fibers (fir) and the long fibers requires the use of white. Everything is fine as long as the magazine is not empty.

After so many figures of speech to return to the most interesting question which grinds many of those who seriously start pedaling.

What step should I use?

Let's say pedaling on a straight and to see a hill. To reach the top of the hill you need one minute. What are the most likely cases:

1. A change in the speed that suits you. Feeling good on a 60-70rpm cadence so I go to that step, positioned somewhere in the middle box of gears.

2. A climb up to 60rpm to discuss that do not have big gears. Box of 11 to 21 per flat is ideal but not here at this time that allows you to pedal more than 60rpm.

3. A thought goes through your mind, "this hill I take a minute. I do not want to spend time so I get up in the saddle and to pedal force. A descent back on me. "

4. One to change the pinion 27 and a hill to climb with a 90-95rpm cadence.

Consider now these things

Option # 1: cadence = small = more power = burning glycogen use red fibers that probably will need to end the tour. Take the term "pedal in force" wasted power means nothing important is how many watts transfer gear, wheel and then on the road. If you climb a hill at the same speed at 60rpm or 90rpm, 90rpm choose. Protected reserves in difficult muscles for longer periods.

Option # 2: Try to always have in mind the option # 1 and always uses the right combination of gears. Many amateurs have two sets of gears, one for 11-21 and 12-27 flat for tours in the mountains. Climbing there to hold you if you have the correct combination.

Option # 3: High in the saddle to pedal force = = = use red fibers already know the story. It is very likely to approach you seem ok but definitely feel at the end of the tour that you do not put wood on fire.

Option # 4: Bingo! Climbing with a high cadence to the top, use muscle endurance, everything you need to reach the top first.

That is eventually perfect cadence?

So far we have lined up a story and advantages of the high cadence pedaling in force. What is the best rhythm? It seems that most professional cyclist with a cadence of 88-95 rpm. The Russians did a study a few years ago and concluded that the cadence of 92rpm is ideal.

Warning! Approached a rhythm that should not be climbing much higher pace than that go on flat. If you have a cadence of 80rpm cycled for two hours and then want to climb a mountain with a 90rpm feet actually ask to make a huge effort.

Remember! If you are a beginner is likely that at this time pedaling cadence as optimal. Training, spinning at frequent intervals but also experience, will bring you to an appropriate level.

Try to work out so that you get maximum watts at a specific cadence. My suggestion is to use a cadence of around 90rpm (the less experienced even more so).