johnstrac
Reged: 05/11/2006
Posts: 761
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Looking for advice please, during the season I struggle to turn big gears for long periods.
My questions are:-
1. Is it too early in the year to work at this for next year, if so then when should I ?
2. What should I do to improve this ability ?
I do not have a turbo but I am a member of a local gym, I suspect that I have to train by turning big loads for longer periods.
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Nobody wins unless everybody wins.
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bfergie
Reged: 19/04/2008
Posts: 3653
Loc: Sticks ,Scotlandshire
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It's never too early to start, If you're in a gym get an instructor to show you leg strengthening training with weights..Squats, leg extentions and leg presses but please get instruction or a hernia could be your next big problem!! And on the bike yup it's grinding big gears for long periods, throw in some sprints as well! A turbo is a great way to do this too if you can get one
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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Why turn big gears if that isnt the way you pedal? Turn smaller ones faster and go with what your good at plus less fautigue and shorter recovery times!
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bfergie
Reged: 19/04/2008
Posts: 3653
Loc: Sticks ,Scotlandshire
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Quote:
Why turn big gears if that isnt the way you pedal? Turn smaller ones faster and go with what your good at plus less fautigue and shorter recovery times!
Sometimes what you think suits you actually doesn't, that's why some sports people improve when they get a new coach, I agree with what you said about spinning smaller gears faster but IF you can build up the ability to spin a big gear fast you will go faster, Yes Armstrong and Contador are known for spinning smaller gears than the likes of Ullrich but make no mistake, they are still not that small, when on a TT they still use gearing that would probably criple us in 3 minutes, They have leg power and lots of it, a stronger leg will still spin as fast if not faster than a weak leg and have the ability to churn a heavy gear when need be. If power to weight is the key to cycling efficiency, once your wieght is at as low a level as you can sustain then power is the thing you can improve.
Just think back to when you started cycling, you could spin a certain gear on the small ring but felt like you were grinding on the big ring but after training and plenty miles you can spin on the big ring on say 3rd ,4th or 5th gear, that's an increase in wattage, as power increases so can the gearing, it's not a case of spinning or grinding, more being able to spin a higher gear that you grind at the moment.
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I now accept PAYPAL!!!!
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eric09
Reged: 14/11/2007
Posts: 675
Loc: Doc Fuentes' lab
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Quote:
Yes Armstrong and Contador are known for spinning smaller gears than the likes of Ullrich but make no mistake, they are still not that small, when on a TT they still use gearing that would probably criple us in 3 minutes,
Yes that is true, armstrong spun a 39x25 at 110 rpm on AlpeD'Huez and the way he did that was through specific training that targeted strength through his high cadence.
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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Ferg we are not dissagreeing - quite the opposite! I time trial and closed circuit race. I once did a flat closed circuit race all on the 39 inside ring and kept up despite a high average speed. The initial post doesnt sound like that of a seasoned roadie (forgive me if im wrong). Im just tired of the constant dumb manly quest for grinding huge gears - unnecessarily. These people look rediculous to me when i spin past them hardly puting any force into a pedal stroke and im seing them die half way around a 100 mile sportive. It makes no sense. Especially as we get older, theres more than one way to skin a cat.Plus if you can spin a small gear then go on to build strength you will go much faster than just trying to be dynamically strong without the speed and flexibility element that can be developed by spinning. I go out on club runs on my single speed without issues (42 17) and can keep up 24 mph under my own steam with ease, faster in draught. I can still push the big gears to do a 25min hilly 10 and im a huge beast. Learn what your body is good at, take advantage of the route of less resistance then by all means work on the weeknesses.Just a personal opinion, plus remember the drastically reduced chances of injury by spinning smaller loads! 
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bfergie
Reged: 19/04/2008
Posts: 3653
Loc: Sticks ,Scotlandshire
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I know that Bigold, I guess the key phrase to use is Keep the peddling smooth!
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rover1971
Reged: 09/06/2008
Posts: 349
Loc: Aberdeen, Scotland
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I've always tended to strength train on the bike, find a decent hill, ride up it in the saddle in a gear that you can turn about 50rpm with lots of effort. Don't do it too often though, it aint good for the knees!
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Former Deeside Thistle loon!
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johnstrac
Reged: 05/11/2006
Posts: 761
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I'm not after grinding big gears I want to be able to knock out the cadences I currently use but in bigger gears in an effort to improve TT times and also (hopefully) sprinting speed.
I do ride road races !
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Nobody wins unless everybody wins.
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bfergie
Reged: 19/04/2008
Posts: 3653
Loc: Sticks ,Scotlandshire
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Well it's back to my first post and hit the weights..with supervision! Good luck.
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I now accept PAYPAL!!!!
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kieran
Reged: 11/07/2007
Posts: 660
Loc: currently in Atlanta.
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ride in a pack
motor pace.
you might struggle to turn a 53-whatever on your own, but in a pack its a lot easier , i think in part due to drafting and part adrenalin.
sitting 3 feet from the back of a truck going 40+ mph has similar effect but is probably a little more dangerous (depending on the pack you chose to ride with of course) 
also personally i find having a cassette that only jumps one tooth at a time is a great help in finding just the right gearing to keep spinning. when it jumps 2 or more teeth it really fecks up my rhythm; being either slightly too hard or slightly too easy (both cause me to slow)
and do intervals as well 4-6 sets of short 6-8min blasts just at your lactate threshold these short training times will have a big impact on your over all speed and strength.
as for the sprints do short work outs sprinting for roughly 7 -10 sets of 15 seconds, 10 out the saddle last 5 in the saddle maintaining a high cadance, 5 min rest intervals not a long work out but will give you a bit of extra umph.
just remember churning a big gear for a ITT and sprinting are not the same thing as require different muscles (slow and fast twitch respectively)and different training and natural abilities to do them.
also personally i would really only start to work on these abilities roughly 2-3 months before the start of the race season not now, in my approach to training now is the time to rest and go back to base training, long slow tempo rides laying the foundations for next season.
come February i`ll start to ramp it up in time for aprils season start but slowly slowly and look to peak around may and again in july...but thats a personal approach set around my limitations and season goals.
good luck
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bianchisattva
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