Cadence

In High Cadence We Trust

Cadence is the speed at which you turn the pedals measured in revolutions per minute. There have been extensive studies done on which cadence rate is the most efficient and the general current, common wisdom is that a cadence of 90-100 rpm is optimal. If you’re new to cycling this may seem fast - the reasons this speed has been determined the most efficient over time is linked to the bio-mechanics of the sport. Cycling, in most instances is an endurance sport with a need for consistant and on going energy output over extended period. A higher cadence will ensure your muscles will tire less quickly and will work at their peak efficiency over a period of time.

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Slip Streaming and Pack Riding

Riding Technique with Chris Newman
Chris Newman has over the 15 years of riding, covered all disciplines from Triathlon, Multisport, Track, Mountain biking and Road Racing, however Road Riding and Racing is his passion. Being Part owner and Manager of The Freedom Machine, a leading bicycle store in Melbourne -Australia, has helped to develop his passion, in both him developing in his own sport, and most importantly giving others the opportunity to grow in the sport. Taking regular Cycle Clinics for both beginners and advanced, this helps to pave the way to make cycling safe and enjoyable for others, and hopefully will give them the passion for the sport that Chris has. To further Chris’s knowledge in Biomechanics Chris has also obtained an Advanced Certificate in Remedial Massage to help provide more technical information for sizing customer to bicycles.

This first article outlines the benefits slipstreaming and why group riding is an essential part of any training program. We have also include the first in the Cycling-Secrets Video Series.

The Benefits of Riding in a Pack
Firstly if you want to motivate yourself to ride regularly, there is no better way to ensure this happens than knowing that if you arrive a certain time, at a specified place, there will be a group of people to ride with. You can base your day around getting the ride in, knowing that if you meet this group at 6am, you will be finished by 7am. You might be exhausted, or energized, but either way you will be punching the sky with the adrenaline ready for the day. Riding in a group is also social, and even though initially during the ride there is not much conversation to be had, the mates that you will develop over a coffee at the end of the ride are priceless. Sitting around telling war stories of the ride that has just been, or the rides of old, will automatically give you the bond that other non-lycra clad public can understand.

Most importantly, the ride itself will make you ride further, faster, or get back fresher than you would if you rode on your own, and without the motivation of the group, you might not have got up in the morning to ride in the first place.

Benefits of Slipstreaming

Slipstreaming in a pack is obviously going to be easier, but it is valuable to know why and how you can use this to your advantage. By riding in somebodies slipstream, you are using about 30% less energy than the person at the front. This means you can ride 30% faster, 30% further, or ride the same distance and get back 30% fresher. You might think that this makes you 30% lazier but not at all. If this means you can get up the next day and do it all again - fantastic. Otherwise you might have needed a day of rest, therefore riding less. Even though you will be working less on a cruisy day, you will still be in a good heart rate zone, and will be reaping the rewards.

To understand slipstreaming, as illustrated on the diagram, you need to be close enough to have the airflow broken by the rider in front. When the front cyclist pushes through the wind, the wind has to go somewhere. You will see the wind in this case gets pushed to the sides and over the rider, and carries on its original course. However when the cyclist passes that spot, the rider leaves an empty space behind where there is no air. In order to fill the void, the wind curves around behind the cyclist creating a vacuum directly behind the rider. After the void is filled the wind takes on its original direction.In order to reap the rewards of this vacuum, you need to be as close to the rider in front as possible, without overlapping the wheel! This would mean your wheel would ideally be no more than a foot away from the wheel in front. Any further than this and you end up working as hard as the person in front. It is easy for me to suggest to ride so close to the wheel in front, however when initially faced with this proposition it is very daunting.

You need to get out of your comfort zone, and force the point to practice this and soon it will be comfortable. Ideally if you have a small group of friends that you intend on riding with, try this exercise. Make sure initially the person on the front is riding a constant speed, and then you goal is to get close to the wheel in front as possible. If you are getting too close, try not to touch the brakes, but try to slow down by first sticking you head up into the air. This will break the slipstream and wash a couple of kilometres off your speed. If this is not effective (or the person in front is a lot taller!) bring your wheel to one side of the rider in front(do not overlap the wheel in front). This will once again help to break the slipstream and decelerate. If these both fail and the person in front is slowing down, then you can squeeze the brakes.Make sure that every movement you do is slow and steady. You need to realize that as you want the person in front to be smooth, consider that there will be people riding behind you so you also need to have a smooth and reliable riding style.

Cycling Skills E-Book

Athletic skills are an important part of successful and lifetime enjoyment of sport.Fitness is paramount with most athletes and coaches-many of whom do not realize the importance of skills.Too often, most people acquire skills merely through hit-or-miss riding. Skills training speeds and refines the process. Skill Training for Cyclists shows you how to hit and not miss! Learn about: Skills acquisition Balance Focus Specific skills: general, climbing & descending., proximity, racer Road and mountain bike

About The Author 12.95 USD eBook - (224 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.