MAKING THE MOST OF INDOOR TRAINER SESSIONS

Winter trainer sessions are like many other indoor off-season cycling activities. The motivation is the Sufferfest videos and the loud, upbeat music so the time literally flies. However, during these 'laisse faire sessions, the participants can do a lot to improve their efficiency for the next season. Many riders have inefficient pedalling styles – inappropriate cadence and 'push. push' instead of 'turn. turn' being just two of them. To work on cadence, follow the messages on the screen. Use 90 rpm as the base and accelerate or take it easy from that point. The downhill portions of the video should be light resistance and about 110rpm. Keep it s-m-o-o-t-h and if you are bouncing on the seat, back off the revs. Slightly until you eliminate the bounce; then increase cadence a bit at a time, maintaining that smooth style. For the climbing segments. Maintain at least 75 rpm and gradually increase to 80rpm. If you find that easy, increase the gear rather than pedalling faster.

Now, to work on turning the pedals smoothly, consciously claw the forward pedal round BDC (bottom dead centre). At the same time, pull up on the rear pedal using your hamstring and lower gluteus maxi mus. If you haven't habitually been using this technique, you will soon feel a burn. Back off slightly but still lift the leg and then repeatedly increase the lift until ”burn time”. Don't forget to begin pushing the pedal forward as it approached TDC (top dead centre). After a few sessions of this drill, you will be able to maintain the turning for longer and longer periods until it becomes built in.

By the way, this procedure should be part of all your on-the-road training too. Eventually your pedalling will become really smooth and efficient- the pro's refer to this as “souplesse”. Watch a pro tour video and you can actually pick out the most efficient pedallers. If you doubt that this kind of pedalling is more efficient. Ride along a flat section of road at a set speed without using your hamstrings & lower quads. Then incorporate them with the same perceived effort and notice how your speed increases by .5 to more than 1 kph.

Despite the logic of the foregoing, research, here, shows that very often the best pedalling rate and style is the one where you feel most most comfortable.