5 Tips to Improve Cadence in Cycling
Cadence is the number of rotations of the bike wheel made every minute or simply, it's your pedalling rate. The cadence range may be between 60 and 170 revolutions per minute (rmp). Athletes may reach cadence close to 170rmp. One of the finest examples of one such athlete is Lance Armstong whose cadence rate varies from 90 to 110rmp! For a non-professional rider, it's difficult to reach this rate. But, if you take proper training and work on this on a regular basis, you can improve your cadence.
Usually, a large number of riders feel that if their muscles are straining or they are panting, it means they are getting good cycling experience. But, this of course is not true. There is a technique to improve your cadence without putting stress on body. The cadence range of many beginners varies from 60 to 70rmp. For an experiment, it is better to go with 80 to 100rmp.
In order to get this speed and improve more, you can follow 5 basic cycling tips listed below. These are:
1) Make diligent effort: In order to improve your cadence, you first need to set a self test. For this, you need to spot a safe two mile long road with slight curves. Before going on a full speed, take a short 15 minutes warm up session. After this, push the biggest gear and keep noting your heart rate and finish time when you practice.
2) Continue practicing: Don't try to stretch yourself beyond a limit. In order to get speed again, you need to opt for easy spinning for approximately 20 minutes. It will help you recover from tiredness and exhaustion. After this, you can take up the same route again, but make sure to maintain your heart rate. This time when you practice select a rear cog. It's comparatively large, but with this you can maintain your speed rate at around 100rpm. Don't forget to note your finish timing.
3) Take a break and practice again: After a long day of practice, you need to take a break for one or two days so that your energy is restored. Once you come back, try to take a reverse course. Finish this and match your timing. You will find that cycling at higher cadence on lower gear helps you ride faster with little effort.
4) Do workouts: To improve your cadence, you also need to build your physical and mental strength. For this, you can opt for a downhill route and ride your bike on a small gear taking free spins. Before you start bouncing, boost your cadence. After this, decrease your speed to stop bouncing. Maintain that cadence and go for light pedal strokes for 1 minute. Go up the hill and continue this process. Gradually, you need to change to middle gear and boost your cadence up to 100 - 110rpm. Maintain it for 30 seconds and decrease it to 80rpm again.
5) Take proper diet: One of the greatest factors that can eventually hinder or improve your growth is the diet. For this, you need to keep yourself properly hydrated and replenish your body nutrients at regular intervals. Your intake of carbohydrates should be about 30 to 60 grams during practice sessions.
Usually, a large number of riders feel that if their muscles are straining or they are panting, it means they are getting good cycling experience. But, this of course is not true. There is a technique to improve your cadence without putting stress on body. The cadence range of many beginners varies from 60 to 70rmp. For an experiment, it is better to go with 80 to 100rmp.
In order to get this speed and improve more, you can follow 5 basic cycling tips listed below. These are:
1) Make diligent effort: In order to improve your cadence, you first need to set a self test. For this, you need to spot a safe two mile long road with slight curves. Before going on a full speed, take a short 15 minutes warm up session. After this, push the biggest gear and keep noting your heart rate and finish time when you practice.
2) Continue practicing: Don't try to stretch yourself beyond a limit. In order to get speed again, you need to opt for easy spinning for approximately 20 minutes. It will help you recover from tiredness and exhaustion. After this, you can take up the same route again, but make sure to maintain your heart rate. This time when you practice select a rear cog. It's comparatively large, but with this you can maintain your speed rate at around 100rpm. Don't forget to note your finish timing.
3) Take a break and practice again: After a long day of practice, you need to take a break for one or two days so that your energy is restored. Once you come back, try to take a reverse course. Finish this and match your timing. You will find that cycling at higher cadence on lower gear helps you ride faster with little effort.
4) Do workouts: To improve your cadence, you also need to build your physical and mental strength. For this, you can opt for a downhill route and ride your bike on a small gear taking free spins. Before you start bouncing, boost your cadence. After this, decrease your speed to stop bouncing. Maintain that cadence and go for light pedal strokes for 1 minute. Go up the hill and continue this process. Gradually, you need to change to middle gear and boost your cadence up to 100 - 110rpm. Maintain it for 30 seconds and decrease it to 80rpm again.
5) Take proper diet: One of the greatest factors that can eventually hinder or improve your growth is the diet. For this, you need to keep yourself properly hydrated and replenish your body nutrients at regular intervals. Your intake of carbohydrates should be about 30 to 60 grams during practice sessions.
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