Here are a few things to focus on when the effort is at its peak!
- The force applied to the pedal is stabilized by the triangle formed by the arms and pelvis (on the saddle), which is even more difficult when you’re in a dancer position (one point of support less).
- The efficient pedal stroke is circular and involves movement of the ankle in order to pass the 2 dead points (12h-6h), maximum use of all the muscles involved in the movement will increase fatigue endurance and increase the number of watts produced.
- Pedal frequency: the right rpm gives the right balance between strength and velocity. A cadence of 75 on a seated climb, 55 on a dancer, 95 on the flat and 105 on the downhill is a good starting point. In a peloton, you need to keep your cadence flexible, so as to respond better to changes in pace.
- It’s essential to read the terrain and shift accordingly, shifting as soon as you feel the slightest change in the watts required to maintain momentum (or accelerate). During downhill and uphill sequences, go as gradually as possible, one gear at a time, to avoid slacking off (gears too big or too small)!
- Have a relaxed position on the bike, whether sitting or dancing. My arms are relaxed, well supported by my abdominal muscles, and I let the bike follow its path. My elbows are bent to absorb road shock. As a dancer, I want a forward position (my eyes above the front axle) to lighten the weight on my legs and position myself at the front of the crankset, thus emphasizing the pedal upstroke (6 o’clock to 12 o’clock point), with the weight transfer taking care of the rest (12 o’clock to 6 o’clock point).
- Stay focused on your effort management, knowing the zone at which your effort is situated, and how long you can maintain this level. An effort scale is very useful for this learning process (RPE Scale).
- Drink often, without waiting until you’re thirsty. If your outings last longer than 90 minutes, and especially in hot weather, add electrolytes to your beverage. Of course, if your effort lasts longer, you’ll need to eat as well, and avoid automatically choosing sugary foods, as after a while the taste of sugar becomes a little overwhelming.
- In a peloton, you are of course dependent on the speed of the others, so it’s important to know how to position yourself in order to make the most of the furrowing. If the pace is high, stay concentrated and focus on the things you control, i.e. your pedaling, breathing, steering etc. Often with the next relay, things will slow down (changing terrain, downhill etc.), so knowing the route helps of course!
Here’s a quick look at what can help you pedal faster and longer!
Enjoy your ride!
Gilles Lefebvre, Head Coach of the Académie Cyclisme de l’Estrie (NCCP Certification Level #4 #806547) offers our customers a complete road bike technical training program: physical and physiological training plan, pam (or other) test, lactate test, nutritional advice, bodybuilding program, private technical session, conference and clinic and training camp.
