Pedaling mechanics?

Triathlon Forum
1

I have been working on my pedaling for the last couple of weeks. I believe I am making some progress but would like some feed back.

Background, 40 yr old male, longtime runner, 3rd year multisport, I used to do a bit of recreational cycling (touring, commuting). I quit for a couple of years to focus on Tae Kwon Do which became a career. Got into multi, started riding the old bike, realized it didn’t fit bought a tri bike. I am on my second year on the tri bike. Learned a lot this winter and have been making adjustments to my riding technique this spring.

Trying to get my pedal stroke more circular: I tried a couple of things but focusing on moving the pedals forward from 3-9 seems to have worked for me better than thinking circles or trying to “unweight” the pedal. Problems I am expierencing with this is 1) It doesn’t feel like I am exerting almost any force on the down stroke, is this right? 2) it does feel like I am pulling the pedal around the stroke, I can tell I am pulling up a bit, is this right? 3) I am definetly using new muscles to do this, my hip flexors(?) hurt but its a building muscle hurt.

I am a spinner not a masher, always have been. My rpm seems to be between 90-100 and I am in base phase of training right now trying real hard not to just crank like I would like to. I have noticed I am spinning a higher gear this year, I attribute that to some gym time this winter. I think my 39 big ring will go away this year. Over all I seem to be on the right track as far as results go. Anyone have any glaring ommisions that i am over looking?

2

Hello?

3

Most of these drills are just drills. The intention is to teach the muscles to work in a new (better) manner by over-stressing the new movement pattern.

Continue to do the drills - but when incorporating it in your normal cycling you should relax. Hopefully the result will be something between your “old” movement and the drill.

4

Not really doing them as drills, I am focusing on making my stroke more efficient during my rides. I try to keep my focus on these things for most of the ride minus really high wind or extreme fatigue. And yeah i know this is when it would do the most good.

5

Training on rollers through the winter helped me. To keep them going steady w/o the forward lunges you almost have to pedal smoothly. A friend’s cycling coach made him put 1000miles on rollers every winter before he could use a trainer.