After your ride, it’s tempting to just sit down, maybe scroll through Facebook, check your email, or do the hundreds of other things you have to get done in any given day. It might seem harmless, but you could be missing some key components of a good workout and a proper recovery. If you find yourself committing any of these post-ride faux pas, here's 5 ways to clean up your habits and finish your ride right.
Cadence - the cyclist’s pedal rate measured in revolutions per minute (rpm), is one of the two components of power generation on a bicycle, with the other being gear size. The higher your cadence, in a specific gear combination, the greater your power output (i.e., more watts generated on the bike). While you can increase gear size to boost power, there are four key advantages of pedaling at a higher cadence. This article discusses these advantages and gives you an indoor session to help you improve your overall cadence.
Many cyclists scoff at the indoor sessions preferring to ride for hours and hours through traffic lights and other time wasters to ensure their weekly strava km target is achieved. Then there are those that see an indoor bike training session as a highly effective use of time and a perfect way to control environmental factors and focus on cycling style, technique and power development. Even if you belong to the former category there will be days when it is impossible to cycle outdoors. This session mixes it all up, works you hard and develops muscle strength (in the one legged cycling drills), VO2 max (in the sprints) and endurance (in the pyramid). It certainly isn't boring either. Give it a go!
How often have you wished you had a few extra gears for going up steep hills. Or conversely a few more to go faster? How many of you often wonder why you have gears on your bike at all because you can't seem to figure out how to use them effectively and prefer cycling along in a single gear? The gears on a bike are there to help us and there are tons of very technical articles spouting technical jargon like ''gear ratios'' which are worth a read. BUT to keep things simple for beginner to intermediate cyclists here are my top 5 tips.