Few Techniques To Improve Your Cycling Efficiency And Become A Better Cyclist

A well-trained cyclist's seemingly smooth pedaling style, honed over countless miles and millions of pedal revolutions, can contribute to increased endurance, pedaling efficiency and power production. However, it is also critical to lower the risk of injury through post cycling recovery.

Although there is no quick fix for increasing your cycling efficiency, there are a few things you can check into to see if you can get more out of your pedal stroke, such as bike fit, cycling cadence, and technique.

Tips To Improve Cycling Performance

Pedaling Technique

A smooth pedaling style can improve your efficiency while also reducing the risk of injury to joints and muscles. It also has the ability to extend the life of your bike because it puts a lot less stress on your equipment. If you happen to be cycling everyday, it is critical to have your bike setup properly. This ensures that you're comfortable and injury-free, but also to boost performance and provides cycling comfort. 

Cadence

Practicing and applying optimal cadence cycling will provide you with a deadly two-edged sword. The higher your cadence, the less force you exert on the pedals to produce the same amount of power. Less effort on the pedals equals less stress on your leg muscles, leaving you with greater reserves for the ride. Of course, you may obtain a higher speed by applying the same force with a higher cadence. Next, the faster your feet move during a pedal cycle, the shorter the time interval during which you must exert this force. An ideal cycling cadence is one that achieves the balance between speed and comfort to push you the extra mile without the risk of injury

Aerodynamics

While riding, the rider's body accounts for 70 to 80 percent of drag, with the bike, clothing, and helmet accounting for the rest. As a result, achieving aero on the bike will significantly increase efficiency. Aerodynamics also involves the correct angle in terms of degree knee bend cycling. The angle of your knee could also affect aerodynamics and determine the speed at which you ride. However, a rider must also consider comfort. A position that is uncomfortable and causes back, shoulder, or neck pain is unsustainable and potentially dangerous.

Strength Training

Strength training can help to improve force capacity, motor patterns, stability, bend cycling and correct balance. Enhanced force capacity allows you to recruit more muscle fibers, resulting in increased efficiency. Better balance and motor patterns can lead to better coordination, which can help you avoid wasting movement.

For a more detailed read on strength training and the benefits of strength training, be sure to check out our article on Strengthening Leg Muscles for Cyclists.

 

Cycling Training Program To Increase Power

Many cycling programs, especially during the base stage, include optional cadence intervals (ii).

 

Pettit(ii): This program involves an hour of aerobic endurance exercises mostly done between 60 & 70 percent FTP, with a few sprints thrown in for good measure. There are also endurance spinning intervals and pedaling drills included. The Pettit Program also answers the base question of how to increase cycling distance.

 

Ericsson(ii): Ericsson consists of 4 sets of 8-minute spin-up intervals between 88 and 94 percent FTP, with riders starting with a slightly faster-than-usual spin for the first 4 minutes, increasing their pedal speed for the next 3 minutes, and then spinning all-out for the final minute. These activities are designed to improve leg speed over time and fine-tune pedaling efficiency to improve cycling performance.

 

How To Increase Cycling Power

If you want to boost your power, you need consider three factors: your base fitness, aerobic fitness, and race power.

Base Fitness

Base fitness refers to your capacity to comfortably cruise at a reasonable power output while using fat as a major fuel source for harder exertion. Improving base fitness entails staying in your base training zone and gradually increasing the speed and power you can maintain while staying there. Improving your base fitness answers the question of how to increase leg power for cycling.

Aerobic Fitness

If you’ve wondered how to improve your cycling speed along with your base fitness levels, you require good power production at mid-range exertion. The key to becoming a good long-distance athlete is developing aerobic fitness. This allows you to maintain a higher proportion of your maximum power for longer periods of time without becoming fatigued. For the training results to be maximized, it's critical that the training stays within the appropriate zones, just like with base training.

Race Power

When planning to compete in a race you would wonder how to increase speed cycling with power. Short-distance racing is usually done at 85 percent of maximum power or more. Increasing power at this stage is crucial for a quick bike leg. Top-end training, when combined with a strong aerobic base, will result in significant power gains for the amount of time spent exercising.

 

Recovery After Cycling

There's no arguing that time spent resting off the bike is just as important to an athlete as time spent training. You may be left with more than just painful legs if you lose the opportunity to repair muscle damage. 

Stretching

The easiest and most effective way for recovering after cycling is to stretch. Stretching is an excellent approach to relieve muscle tension and loosen up the body after a long ride. Stretch to avoid stiffness and maintain your body supple for future strenuous efforts. Stretching increases flexibility. This is turn reduces the chance of injury, improves joint mobility, and helps muscles relax. As a result, this makes stretching an important aspect of a successful cycling leg recovery. 

Active Compression

Spryng compression wraps are an excellent at-home calf muscle rehab therapy. Spryng will help you heal faster by improving blood circulation in your strained calf muscles. It can dramatically improve the leg recovery after cycling if you use it for just 15 minutes after your workout.

For more information on how SPRYNG works and its benefits, click here 

Rehydrate

If you don't drink enough water after a long day on the bike, you may become dehydrated. While cycling, it is recommended that you drink at least one 500 ml bottle per hour. It is also said that you should drink more if the weather is hot.

A strong cyclist is an efficient cyclist, according to people in the field of cycling and training. With the tips and methods we've offered, you can be confident that your next training session or race will be one that you not only breeze through, but also one that you thoroughly enjoy!

 

  1. https://www.trainerroad.com/blog/whats-the-most-efficient-cycling-cadence-and-how-cadence-drills-can-make-you-faster/

 

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Results of the use of the SPRYNG Product may vary from each individual and each individuals health status, goals and use of the SPRYNG Product. We encourage that you consult a qualified physician or other recognized health service provider and follow all safety instructions prior to beginning any new exercise program, recovery program or trying on the SPRYNG Product, especially if you are pregnant or have any condition that requires medical attention and/or guidance. The contents of our website are for information purposes only, and do not constitute any medical, legal, or any other type of professional advice and/or recommendation. The SPRYNG Products are designed to help stimulate healthy legs in order to improve circulation in the lower extremities.