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posted Feb 11, 2009 3:31 PM by Alex Smith-coach
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updated Feb 14, 2009 8:23 AM by Joel O'Camb-webmaster
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Congratulations Miramonte Cyclists!
We achieved my goals today: 1) no injuries; and 2) everyone finished. In addition, we rode well and collected a lot of data.
I know everyone can go home and think of something they could do differently next time. This is not just about the racing action itself, but also about the training, prep, and what to bring to the race, etc. Overall, however, I was amazed at how well we did:
Izzy: 2nd 1 lap 1st race
Ben: 2nd 4 laps
Kurt: 4th 1 laps 1st race
Anthony: 4th 2 laps 1st XC race (has raced DH)
Adam: 7th 2 laps 1st race
Also finishing: Alex Sukys, Justin Ocamb, Amy Powell, Coach, and Ray Sukys
Even with these great results, it is important to remember that today was for training and learning.
I think we got lots of great training in today, and learned some valuable lessons (I call these 'data').
This week in training (Varsity rider -- Ben -- must do more, see me):
Monday: off
Tues: 24H Fitness spin at 3:30 PM
Wed: off
Thurs: 1-2 hours hard riding on or off road (lots of big hills)
Fri: off
Sat: same as Thurs.
Sun: 9 AM at Orinda Safeway for MTB ride
Mon: If interested, I will be driving to Santa Cruz to watch part of the Tour of CA on a steep climb. Let me know, some road riding would be involved. |
posted Feb 4, 2009 11:15 PM by Alex Smith-coach
Dear Cycling Instructors,
In the past, I have distributed my cycle techniques derived from years of outdoor cycling experience (cat II 14 yrs; pro MTB 3 yrs; 2 national championships). I am distributing it again with a few updates and in case new instrutors did not have it.
My aim with this email is to encourage information sharing so that collectively we can improve the quality of the product that we deliver: cycling workouts.
Over the years, I have collected information on what is the foundation of training for cycling: good pedal technique. Please take a moment to look over my notes and give all of these items a try. Over time, these will make you a smoother, more efficient, and more effective cyclist, indoor and out.
In my classes, I have been distinguishing between "RPM" or cadence (I rank RPM 1-10, 10 being the highest possible RPM with little or no resistance on the dial), and resistance (which is adjusted on the dial, and rated 0-100%). I don't have a word for RPM x resistance (which in the real world would be speed or total exertion).
First, let me point out things that I think are bad for cycling, spinning, and our students. I have not seen many bad things here at the Y, but I have seen bad ideas as a student in other spin classes in Berlin, Italy, LA, Chicago, and New Mexico. (Bad: practices that do not promote smooth, efficient, effective cycling styles.)
The top of the BAD list:
1. Low RPM (Revolutions Per Minute; cadence). I've had instructors telling students they are not working hard enough because they're pedaling too fast. Good cycling generally involves higher RPM (80-120) than beginners are comfortable with at first. Of course, you may approach a 'hill' too steep (with too much resistance)to maintain high
RPM.
2. Upper Body Movement. I've had instructors tell students they're not working hard enough because their upper body is too still. Good cycling generally involves little or no upper body movement. Of course, some movement is natural at high levels of effort. Not only should the upper body be still, it should be RELAXED. If you can effortlessly keep your upper body still and relaxed while spinning high RPM, you are on your way to good technique.
3. Poor Pedal Stroke. Instructors have often told students to pull this way or that, with little regard for the most effective technique. Beginning cyclists have a very short power stroke. They only push down quickly on the down stroke. Good cycling attempts to lengthen the power stroke beyond the bottom of the cycle as far as possible. To achieve this, the conscious effort is "pulling back." Think about moonwalking, or "scraping mud." Admittedly, this can be difficult for cyclists without clipless pedals. Nevertheless, cyclist should not be instructed to pull up, push forward over the top, or even to push down (down is all too natural).
4. Excessive Gymnastics. While instructors are free to ask students to do much of what they feel is best, I would discourage inefficient movements on the bike that tend to interfere with correct pedal technique. Upper body movements (i.e., single armed riding, crouching way back, etc) are often discouraged because they are DANGEROUS. This includes rapid stand/sit transitions (with frequencies less than 15 seconds); moving forward or back with respect to the saddle; and any upper body movements other than hand positions, standing, or stretching.
Before we get into the good technical points, let's take a moment to discuss proper bike adjustment. The bar/stem/front end adjustment is far less important to performance than seat height and fore-aft. The bars should be as low as possible without hitting the knees while standing. They should be low to mimick an aerodynamic outdoor road position, and to reduce weight on the saddle (shifting it to the arms). Proper leg extension and fore-aft is far more important, and should probably be determined by an expert at a bike shop. A good rule of thumb, however, is that with hips neutral (not rocking to one side or the other), and cranks parallel to the seat post, the lower heal with leg locked should just graze the top of the clipless pedal.
Now lets focus on the GOOD. Good Pedal Technique, starting with the feet and working up:
1) Light feet. Weight on the seat not the feet.
2) High RPM. Feet move at high RPM (80-120) whenever possible (until resistance is so high it is impossible). If you are bouncing on the saddle, you are probably spinning faster than your technique allow at this point.
3) Drop Heel. Attempt to drop heal (heal will not actually drop below ball of foot) at bottom of pedal cycle to include calf muscle in action.
4) Moonwalk. Scrape mud off shoe; pull back through bottom half of pedal cycle. This pull-back motion is perhaps the most important technical improvement and the real key to success in cycling. It takes years to develop this somewhat unnatural technique and the tendons and muscles to support it. Even when mastered, it does not come naturally. The reason is to involve more muscles in the cycle and lengthen the "power cycle" over the short down-only technique of beginners. More muscles shifts the burden of hills etc to your heart and away from your legs.
Your heart will be your work horse, only needing carbs to keep going. Legs fill with lactate and cannot be trusted like your heart.
5) Hips and head still. Imagine a glass of water on attached to your belt that should not spill. Attach another glass to your forehead: your body follows your head's movement. Don't spill the water.
6) Relax. While your hips and head are still, they should also be relaxed. This can be a challenge, esp. at higher RPM. Analogy: a smooth cyclist is 'playing the piano.' Stillness and Relaxation are often in conflict, especially before the technique is developed.
7) Flat Back. Back should be flat, not curved (hunched), nor hyper-extended (butt too far out). The best reminder of this is the position that allows your jersey to ride the lowest on your lower back (esp. a cycling jersey with something weighting the pocket(s)).
8) Wrists straight. (This applies more to road cycling, but injuries can result if you hit a bump with wrists locked in 'down' position.)
9) Bend elbows slightly. (This is more for road, too, but good to learn.) To prevent hyper-extension of the elbow.
10) Breath. Breath in through the nose deeply and slowly, out through the mouth when possible (at lower intensity). This will help lower your heart rate and make you more efficient. The cycle bikes have no calibration for reality; no speed, distance, or calories burned. As a result, cyclists get sloppy, since there is no immediately measured advantage to being efficient. But if you want to become a better cyclist, indoors and out, you will benefit by being efficient, and spending all your energy on forward propulsion rather than on sloppy styles. For outdoor cycling, I like to suggest thinking in terms of going 'faster' rather than going 'harder,' since often speed increases are possible without any additional effort (i.e., at the same heart rate) through efficiency increases including those outlined above (as well as mechanical advantages like aero positioning, etc.). Unfortunately, no speed or efficiency criterion is available indoors.
I hope this has been helpful, and I would be happy to discuss any of these ideas with anyone.
Alex
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