Spin City

From: Bicycling Magazine's Training Techniques for Cyclists

Conventional wisdom says that speed can be raised in two ways: by increasing cadence (pedaling faster) or by increasing power (pedaling harder) so you can use a bigger gear at a given cadence. Conventional wisdom isn't wrong (it rarely is), but there's a third key to quickness that is often neglected: technique. Without efficient form, a cycling with the speed of a cheetah and the power of a Mack truck will waste much of it on flailing legs, flying elbows, and bobbing shoulders. Speed depends on cadence and technique, so let's talk about how to improve them.

The simplest way to cultivate fast, smooth leg speed is to spin low-to-moderate gears at high rpm. In fact, you should work on this before beginning formal speedwork. If your normal cruising cadence is around 90 rpm, start there and gradually increase it to 100, 110, even 120, until your legs lose coordination and you're bouncing in the saddle like a jumping bean. At this point, ease back a few rpm and hold it there for a few seconds; then inch it up again. Repeat this sequence several times. After a few sessions, your maximum cadence and the fastest smooth cadence you can sustain will both rise.

Use gradual downhills to help get your leg speed up without undue cardiovascular stress (from an aerobic standpoint, these workouts should be easy to moderate). Instead of shifting into a bigger gear as you descend, stay in lower gears and let gravity help turn your legs into a blender. You can also use a tailwind to the same effect, though who among us can resist shifting up a few gears and using Ma Nature's helping hand to hit crazy speeds?

Once you're comfortable with this exercise, move on to low-gear intervals. Instead of using big gears or climbs at 80 to 90 rpm to develop power and increase your anaerobic threshold, use small gears and a high cadence (110 to 120 rpm). One-minute intervals done in this fashion will continue to improve coordination as they condition your cardiovascular sys-tem and fast-twitch muscles, two key ingredients of a killer sprint. Because it puts minimal strain on tendons and joints, this workout is fantastic for early in the season, while your body is still adapting to the bike.

When you start doing these exercises, your pedal stroke is bound to feel choppier than a Cuisinart. Focus on relaxing your entire body. Keep your shoulders and arms loose and quiet by holding the handle-bar only as tight as you need to maintain control. Try to confine all motion to your legs, which will help keep your hips from bouncing. Encourage smoothness by goading yourself to pedal faster, not harder. This approach works anytime you want to turn the pedals quicker, no matter what gear you're in.

Technique Tips

There are three major technique flaws most riders commit when they're sprinting out of the saddle. By avoiding these, you will greatly improve your ability to accelerate and hold your speed, even with no increase in fitness (you're not going to hear that often, so enjoy it).

1. Riders tend to move their upper bodies too much.

Your back should act like a fulcrum, and shouldn't move. When your upper body is kept still, it serves as a brace for the power of your legs. Your arms should move only enough to let the bike sway from side to side in rhythm with your pedal strokes.

2. Cyclists tend to move their weight too far forward.

When you stand to spring, your shoulders should be only as far forward as the front axle. Lean forward more than that, and you'll encounter several speed-sapping problems. You'll have too much weight on your front wheel, which will make the bike unstable and hard to handle. Your hips will be too far forward in relation to the crankset, which means you won't be able to get as much leverage on the pedals. And your head will be down, making it difficult to see where you're going, not good when you're sprinting at maximum speed.

3. Cyclists use their upper body incorrectly.

When sprinting, you should pull on the handle bar with a rowing motion to balance the power in your legs. If you don't, the bike will be more apt to flop from side to side, wasting power and control, something no one can afford to lose.

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Reprinted from: Bicycling Magazine's Training Techniques for Cyclists © 2005 by Rodale, Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098.

© 2006 Rodale Inc.
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