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Bike Riding Technique

triadamletetriadamlete
in General Training Discussions

Ok everyone, I've read the bike skills part of the wiki (http://endurancenation.us.dnnmax.com/Resources/Wiki/tabid/108/Default.aspx?topic=Bike+101) but what I was really hoping for was specific riding skills to get faster rather than just things to do to be a better rider. For example, some things I've found reading about this online is to practice pedaling from 9 to 3, pretend to scrape mud off the bottom of your shoe at the bottom of a pedal, and feel like you're feet are off the bottom of your shoe when pulling back on the pedal.

Does anyone have good resources/tips out there that highlight things to concentrate on while riding that can make you a better rider that aren't related to just pounding it out in intervals? I know that's a HUGE % of gains, but I'm guessing riding technique matters.

I've also downloaded the bike fit ebook and will take a look at this, but if anyone has anything else to guide us in a direction, please let me know!

Thanks for the help!

Adam

Comments

  • steveperxsteveperx
    My $0.02: Handling skills can make up some time and improve efficiency. If you're actually riding a straight line you're riding more efficiently (and safer). Practice riding the white line when outside. Learn to ride in a pack. Ride rollers inside. Do some mountain biking. All these things improve your handling.
  • Coach PatrickCoach Patrick
    Adam -

    Technique helps, but in general b/c your feet are locked to pedals locked to cranks that go round, there's not a lot of room for cycling tomfoolery (as there is when running / swimming). I usually focus on pulling up on my pedals when climing a good hill to keep torque up without watts going through roof, but in general your best bet is to learn to ride your bike hard. Ride hard, recover a few minutes, and repeat. Make z3 your best friend. Fear no hill. Fear no group ride. Embrace suffering...

    P
  • triadamletetriadamlete
    @steve - thanks. That makes sense. i do move more than i would like side to side, so I'll work on this

    @Coach Patrick - i can see how this makes sense. On my painful zone 3, when I focus on scraping mud off the bottom, my watts go up by 10-20. Just having those little things help when you're about 30% through a ride and looking to maintain that wattage. i have also found that the pull up going up a hill is awesome. My climbing has really been better since I started doing that. Embrace suffering...well, still getting used to that image I did survive my first full three weeks after my first test of Team EN, so I'm celebrating the little things at the moment!
  • Al TruscottAl Truscott
    Posted By Adam Ainbinder on 22 Aug 2010 09:39 AM

    ... what I was really hoping for was specific riding skills to get faster rather than just things to do to be a better rider. 

    I've also downloaded the bike fit ebook and will take a look at this...



    Getting to a better aero position without losing too much power is a specific bike riding skill for time trialists like ourselves. If you haven't already had a professional bike fit, for sure go to the online bike fitter EN recommends, or if you know of a local fitter who is  experienced with the needs of long-distance triathletes, go there. And be prepared to pay $$$ for it. It'll cost about 10% of what a decent TT bike costs, but consider it a necessary tax to make the bike actually work best for you. It's not just about getting your back as flat as possible and your arms as low as you can - joint angles you can't measure yourself are key to getting the most bang for the buck, as well as little things like saddle angle and position, cleat placement, etc.

    And my own personal #1 aero skill I'm still working on: keeping my head as LOW as possible - it's the first big thing the wind sees, and if I can get it in the same plane as my shoulders, instead of sticking up above them, I figure I've got some free watts to go faster with.

  • triadamletetriadamlete
    great tips Al! thank you for the feedback. I also need to work on my head!!!!

    Btw, just noticed your FTP - AWESOME! you are a damn good rider image i aspire to be as good as that!
  • Coach RichCoach Rich

    Adam,

    A couple things:

    1. The bike goes faster because you put more power to the rear wheel through the pedals and cranks. The rear wheel doesn't care about how pretty you pedaled circles. As Patrick said, feet nailed to pedals attached to circular cranks attached to your frame. There isn't much technique you learn, other than obvious stuff like keeping your knees in which is really more a tracking, biomechanical issue.
    2. You thinking about pedaling circles is really about applying more muscles across more of your pedal stroke. IOW, thinking about scraping mud = activating your hamstring from 5-8pm on the clockface vs doing what you normally do which may be shutting it down from 5-8pm. If this results in more watts to the rear wheel, that's great but it's not free. The ability to sustain those additional watts is a fitness issue, ie, you didn't miraculously produce an extra 20-30w out of nothing. You absolutely did something, which was apply more muscles (hamstrings) across more of your pedal stroke.

    Now, I will say there is value in becoming more aware of your pedal stroke and chosing to focus on some muscles and let others rest. But there is no such thing as free speed, or watts, created by pedaling circles.

    In the bike technique column I would put stuff like

    1. Tracking the bike in a straight line, always, with no side to movement. Side to side = increased rolling resistance.
    2. Nothing move aboves the waist. You are totally relaxed.
    3. Body position and aerodynamics.
  • Scott AlexanderScott Alexander

    Coincidental timing. This "Biomechanics of Pedaling" article was on velonews a few days ago...

    velonews.competitor.com/2010/01/new...sts_137556

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