Suffering-Free Form
Endurance cycling is about pushing the pedals over long stretches of road, no doubt. And, if you do it right, you’re going to suffer. But suffering because the wrong cycling form is a bad idea. It can lead to injury and impair your performance.
Here are a few tips on suffering-free cycling form to help ease your pain:
- Maintain a cadence (RPM) of 80 to 95. Shift to keep your pace above 70 when you hit an incline or a hill, if you can. The faster pedaling motion will reduce your odds of knee strain.
- Pedal with the full range-of-motion. Pull up through the top of the stroke. Push down with your heel, as if you were scraping mud off the bottom of your shoe. Cleats or clips will help.
- Use a smooth, even pedal stroke. It is more efficient and easier on your joints and muscles. One of the first things you notice about a pro cyclist is that smooth, even stroke. Make it your own.
- Make sure your joints are flexible and strong. Do the extra work. Cycling involves both repetitive motion and virtual immobility. It’s going to take effort to offset the disadvantages of this. Core body strength exercises are crucial. Balancing your hamstrings and quads while you work your upper body will dramatically improve your cycling form.
- Pay attention to your upper body. Don’t wait till your shoulders ache or your neck is stiff. Keep moving as you ride. Put your hands in different places on the bars. Lean backward to stretch your back. Make a conscious effort to relax your shoulders and elbows, rather than keeping them tensed.
Do these things and you’ll save yourself a lot of needless suffering. Not that there’s anything wrong with suffering… The point is to make your suffering count.