Question & Answer Archive

Health - Fitness - Technique

What other sport activities would help cycling?
Cross Country Skiing, roller blading, speed skating, weight training, running, swimming. The first three use broadly similar muscle groups, in broadly similar ways to cycling, as well as being highly aerobic. Weight training allows very specific loading of muscle groups, but is not generally a good aerobic exersise. Running and swimming are excellent aerobic training, but neither use the muscle groups that are key for cyclists in quite the same way as cycling. It is often said, and with some truth, that running, for example, tends to shorten the muscles that cycling stretches, and vice versa. when looking at training schedules, one must always keep in mind that cycling, like many other sports, depends on two types of fitness: general, aerobic or cardiovascular fitness, but also a very specific fitness that comes from perfecting the techniques and co-ordination that are peculiar, in the case of cycling, to pedalling.
On TV, all the professional bike riders seem to pedal much faster than me - why?
Most casual cyclists pedal at about 60 or 70 revs a minute. Most experienced cyclists spin at 90 to 110 revs a minute. The reason is that to pedal fast, when you are first teaching your muscles the co-ordination required, it requires considerable concentration. As you progress, this 'souplesse' becomes second nature, but because it is seldom 'taught', most people just never acquire it. It is also easier to pedal quickly and smoothly if your feet are clipped to the pedals - and many beginners, especially children, are uncomfortable with this initially. None of this matters too much - you can improve your pedalling speed however long you have been riding, just by applying some concentration. The question is why would you want to? The answer is that if you pedal faster on a lower gear to travel at the same speed, the heart and lungs will be working better, you will be stressing muscles, joints and connective tissues less, and the bike will move more efficiently. As you gain the ability to use the whole pedal stroke efficiently, climbing hills will become easier and you will be able to travel faster in higher gears where circumstances permit. At higher pedalling rates, within reason, it is also easier to accelerate - invaluable in urban situations. Souplesse is a riding skill like any other, it can be acquired, is useful, and will enhance your enjoyment of cycling.