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Post by mark romeril on Nov 22, 2006 16:43:02 GMT -5
Power cranks, want the results but not the bill? one method of attack is to mimic the excersise. The goal of power cranks is to add power to the normaly weak parts of the pedal stroke (dead spots), while increasing cadence.
Would perhaps:
low cadence, high resistance isolated leg training (trains for power in deadspots)...mixed with... increasing to max cadence (spinups) with medium resistance (trains increase in cadence)
would strength training of flexors and hamstrings help this too?(again for power)
If my approach can be imporved...please, tell me. And the only issue i see is combining the power with the high cadence, will this simply the product
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Post by mark romeril on Nov 22, 2006 16:43:25 GMT -5
i asked cycling news, ill post up with what they had to say
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Post by t on Nov 22, 2006 18:42:15 GMT -5
high resistance, low cadence excercises are great ways to transfer gym strength to the bike ... or avoid the gym altogether. if you work on the ''scrape'' and ''push'' and really focus on your technique you can improve your pedalling. i did alot of gym work last year but ... it really bores me. so i have focused more on core strength this year and on the bike strength. the whole ''cant fire a cannon from a rowboat'' analogy is pretty apt ... so if anything go for the strongest core possible combined w/ on the bike work.
spinups are typically done w/ low resistance and they are great for basically getting your body used to switching gears, knowing how to handle it etc ... i do the ol throw the keys in the back pocket to make sure im not jingling all the way ...
rollers. rollers over the last winter made my pedal stroke so much smoother. basically, if you mash you will ride off the front ... therefore you really concentrate on smooth pedalling. also one legged pedalling drills on rollers REALLY work on the pedalling technique AND ... rollers are only 200$. You might notice that the trainer starts you into the whole pedalling squares issue. mix rollers and trainer. bingo bango.
fixies are really good for high cadence, strength and pedalling technique.
essentially the way I have been working on my pedal stroke for the last few years is to just pay attention all the time. if i feel im mashing ... change it. i am a skinny dude and im lacking any power so i have realized a high cadence is my only way to ever ride fast ... so ive really focused on it.
honestly if you concentrate while you are training it will get better and better and better ...
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Post by falco on Jan 24, 2007 17:27:22 GMT -5
What do you do for core strength? Sit-ups, oblique planks, lower-back (superman) extensions? I always feel lost when it comes to core stuff.
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