There are just 10 weeks to go before the Makana Brick Grocotts Mail cycle tour on Sunday 19 September, and three weeks before we kick off the seven-week performance programme.
There are just 10 weeks to go before the Makana Brick Grocotts Mail cycle tour on Sunday 19 September, and three weeks before we kick off the seven-week performance programme.
This week’s tips focus on ensuring your own safety and performance, while next week we will provide an insight into bunch riding skills, etiquette and tips.
Although pedalling seems like a simple process, fine-tuning your pedal stroke into an effective stroke drastically improves performance.
The idea is to pedal in perfect circles, applying pressure all the way through the pedal stroke, maintaining force through the “dead spots” at 6 and 12 o’clock. Most of the following drills can be incorporated into a warm-up, or can be done on an indoor trainer:
• Perfect circles: Pedal through the 6 o’ clock position as though pulling your foot back to scrape mud off
your shoe, starting this motion as you move through the 3 o’clock position.
To get through the 12 o’clock position, pedal as though standing on a barrel and pushing it with your feet, starting the pressure application at 10 o’clock.
• Low gear downhills: During descents, select a gear that provides slight resistance as you increase your
cadence to 130-150 rpm. Avoid bouncing in the saddle, and focus on keeping your hips from rocking. Maintain force through the “dead spots”.
• One-legged pedalling: Best done on a stationary bike. Apply force with just one leg. You will develop the ability to pedal evenly throughout the Power of pedalling pedal stroke.
• Shifting gears: Timing your gear changes properly to accelerate or tackle one of the many hills can be crucial to your performance.
• Shift early: Shift to a lower gear, which is easier on the legs, at the bottom of a hill before your speed starts to decrease. Shifting too early will cause your legs to spin too fast, while waiting too long to shift will put too much stress on your legs.
• Shift often: As the hill gets longer or steeper, continue to shift down to maintain cadence and momentum.
• Don’t coast: Once over the top of a climb, shift up to maintain speed. To clear your legs of any lactic acid built up while climbing, it’s best to keep pedalling while descending.
• Staying upright: Falling is unfortunately an ever-present risk when cycling, but is also a risk. One of the best ways to avoid crashing is to ensure that your bike and tyres are well maintained. Then, following a few simple principles will help ensure safety on the bike.
• Know your route.
• Watch out for painted lane lines and other painted markings. Avoid leaning through a turn when riding
over them.
• Brake sooner when wet: Water reduces the brake pads friction on the rims. Apply the brakes to both wheels well before you need to stop to squeeze the moisture away. As soon as the rims dry, the brakes may suddenly grab. Be ready to lighten your grip to avoid skidding.
Supplied by Rhodes University Cycling Club
