Efficient cycling can be key in going long distances and competing in triathlons or raod races. I was fortunate enough to have many amazing athletes help me along my journey to becoming a more efficient cyclist! After dealing with many injuries I have been thinking through all of the key factors in cycling while building back my strength.
Bike Fit. When choosing a bike or being fitted to your current bike, a professional bike fit is a must. Not only can a good bike fit maximize your power but can also keep you from repetitive motion injuries, hands falling asleep, foot pain, back pain, neck pain… you get the idea. There are a lot of moving parts in your bike fit and professional help is a must!
Cadence. Cycling with the correct cadence can make ALL the difference! Pedaling too slow can use too much muscle power wearing out your legs too quickly. If you spin too fast you will increase your heart rate sending you into an “anaerobic“ state where your body produces lactic acid and burns through glycogen stores quickly. The best cadence for efficient cycling is between 85-95 RPMs. You can purchase a simple cycling computer that will give you an accurate Cadence reading. If you are pedaling along and your cadence is 97 then shift up! Similarly if your cadence is 80 shift down. Keeping your cadence in this 85-95 RPM range can tell you exactly when you need to shift making you more efficient.
Clip in Pedals. Clip in pedals and shoes help make it possible to create even power throughout your pedal stroke. Without clip in pedals and shoes you will be limited in the power you can produce on the up stroke of your pedal motion. Dont be intimidated by clip in pedals. You can easily make clipping in and out an automatic reaction by taking the following steps; start in a hallway or a doorway inside your house. Pedal backward, unclip, clip in, pedal backward, unclip, clip in and repeat for 20 mins. Then take it to the road and pedal 5 yds, stop and unclip, pedal 5 yds, stop and unclip and repeat many times. Do these couple of steps a few days in a row until you are comfortable clipping and unclipping and it is a habit. You want it to be second nature. When stopping I always unclip my left foot first, the non-drivetrain side.
The Perfect Circle. So now that we know how fast to spin (cadence), let’s discuss the circle! The most efficient way to pedal is to achieve smooth and even power across the entire circle. Many people tend to focus on pressing down on the pedal stroke instead of using the entire circle. The down stroke is probably the easiest part for most. As your foot approaches the bottom of the circle, you can continue even force by doing a motion much like you would if you were trying to wipe dog poo off the bottom of your shoe in the grass. From there the upstroke is achieved by using the hamstrings and driving your knee up and continuing evenly over the top of the pedal stroke. A great way to practice efficient circles is to pedal with one foot and try to keep the circle even all the way around the circle. You can first practice this on a trainer inside before taking that drill to the road. Once you can make “perfect circles” with each foot one at a time, go back to both feet and settle into a 90 RPM and relax making easy effortless perfect circles with both feet. This can take time to master but the more you utilize your entire pedal stroke with your maximum efficiency the more watts you will produce with the least amount of effort!
Use your core. Your core is your powerhouse. Engaging your core while you cycle can drastically increase your power output. Keeping a good core routine as part of your strength training program is essential to efficient cycling.
Hug the top tube. Dont waste part of your power by letting your knees drift out to the side. Maximize your power by keeping your knees in towards the top tube.
Fuel properly. Keeping your glycogen stores replenished is key especially during rides over 60-90 mins. Refueling with electrolytes and complex carbohydrates is key to keeping your body stocked with fuel! How to fuel can depend on heat, climate but as a general rule I use one bottle of electrolytes per 45 mins-75 mins and eat 150-300 calories per hour (depending on your size). You body can’t process more than that under stress so it’s key to practice dialing in your nutrition plan by practicing it on every training ride until you know exactly what your body needs!
Whether you are an experienced cyclist or just starting out, I hope you find these few key tips helpful in improving your cycling efficiency! I am thankful for all my coaches and friends along the way who have helped mold me into a more efficient cyclist and I continue to utilize these techniques in my training. Happy Pedaling!
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