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"Elements of good biking form"
By
Coach Katherine
Since the bike is the longest portion of the triathlon, both in
distance and time, it is important to feel comfortable and efficient
while riding. If you can learn to become smooth on the bike, you
will be able to save energy for the final run portion of the
triathlon. There are several skills that you can practice in order
to become a more proficient cyclist.
The first skill to practice is achieving a high cadence. Cadence is
defined as the number of rotations per minute of your pedals. You
can determine your cadence by counting how many times your right
foot does a complete pedal circle within 10 seconds, then multiply
by 6 for total rotations per minute. A good goal cadence is around
90 rotations per minute. This is equivalent to 15 pedal rotations
of your right foot in 10 seconds. This may feel fast and awkward at
first, but within a few weeks, it should start to feel much more
comfortable.
The second skill to practice is proper shifting. There are several
types of shifting mechanisms and different numbers of gears on
different bikes, but one thing remains the same. The purpose for
shifting gears is so that you can stay at or near the cadence of 90
rotations per minute. Once you begin utilizing your gears for this
purpose, you will find that you shift gears in small increments
almost constantly throughout a ride!
The third skill to practice is achieving a circular pedal stroke.
While this seems obvious, it is normal for most beginning cyclists
to spend the majority of their energy pushing down on the pedals,
with very little energy spent pulling up through the back of the
pedal stroke. If you have traditional “flat” pedals on your bike,
you will have little choice but to exclusively push down. However,
if you have toe cages or a clipless pedal system, you can practice
pedaling with only one foot at a time, aiming to eliminate any dead
spots in your pedal stroke. You will notice dead spots in your
stroke when you feel a lack of tension on the chain and hear a loud
sound. Aim to eliminate those spots as much as possible. Be sure
to practice this skill in an empty parking lot or on a stationary
trainer, rather than on a busy road.
The fourth skill to practice is relaxing your upper body. Since
your neck, shoulders, and arms are not propelling your bike forward,
you should relax them as much as possible. Try to reduce any side
to side or up and down motion of your upper body while you ride.
This will allow more oxygen to be used by your working leg muscles.
Becoming a smooth, efficient cyclist is simply a matter of practice.
Rather than just heading out to log the right amount of time or
distance on your bike, consider practicing the skills of cadence,
shifting, circular pedal stroke, and relaxing your upper body
throughout your ride. Within a few weeks, you should start to feel
like you are becoming more efficient and more comfortable on your
bike. These techniques will help you save energy, so that you will
be able to shine on the run!
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