2 In cycling, Basically, we pedal and keep the bike heading in the right direction. Because pedalling is such an intrinsic part of cycling, it is important to optimise and perfect our pedalling action. Especially for beginners it is important to work on our pedal action.
3 Some tips to improving our Pedalling Action Make Sure the Saddle height is correct. It is important to get the correct saddle height, otherwise you will be more prone to injury. Also your cycling will be less efficient.When making adjustments to the saddle position it is best to make small adjustments at a time.When you have found the correct saddle height and you are happy with it, make sure you keep this same saddle height for all bikes. This is especially important if you do a lot of cycling and have different bikes for racing and training.
4 2. Make Sure You Pedal with the balls of your feet 2. Make Sure You Pedal with the balls of your feet. Beginners often make the mistake of pedalling with the middle of your foot (by the arch) or even their heel. This is an inefficient method of pedalling.
5 3. Watch the Pros peddalling. It is a good idea to watch experienced professional cyclists pedal. You will get a feel for the fluidity of movement and correct position.
6 4. Pedal Both Down and Up.It is important not just to pedal on the downstroke. It is also important to pedal on the upstroke. Thus ideally we will be pedalling for the 360 degrees of a pedal stroke and not just on the downward part. To do this we will need toe clips or the more popular clipless pedals.
7 5. Seek Professional Help. A couple of years ago I paid about £130 to get a professional bike fit at cycle fit. As well as working on best position, they also took a video of my pedalling action and suggested a few minor changes.
8 6. Try Pedalling at A Higher Cadence. Many beginners get used to pedalling at a low cadence, sometimes as low as 50 rpm. Try periods of pedalling at 100 rpm. In the beginning, it might feel difficult to maintain this high cadence if you are not used to it. But, you can gradually extend the time spent pedalling at this frequency. By pedalling at a higher frequency, you will be forced to give more attention to your pedalling action. It will help encourage a smoother pedalling acion.
9 7. Try Pedalling with one Leg. An effective way to develop the ability to pedal for 360 degrees of the pedal action is to pedal with one leg at a time; this action instinctively teaches you to pedal on the upstroke.
10 8. Ride Fixed.When riding a fixed you cannot freewheel, but, have to keep the legs spinning all the time. It helps create a smooth continuous pedalling action.
12 A warm up helps to prevent muscle injury A warm up helps to prevent muscle injury. Warming up raises your body temperature gradually, gets the muscles and joints ready for activity by increasing the flow of blood to these areas-and gets your mind into gear.
13 CYCLING STRETCHESCALF · Stand on the pedals with the cranks vertical. · Keep the leg and heel lowest on the pedals straight. Lower the heel of the stretching leg past the pedal platform. ·Hold, and then change legs.
14 QUADRICEPS · Place your left hand in the middle of the handlebars QUADRICEPS · Place your left hand in the middle of the handlebars. · With your right hand, grab your right foot. · Gently pull your leg to touch your buttocks. · Hold, and then repeat the exercise with your left arm and left leg.
15 HAMSTRINGS ·Stand on the pedals with the crank horizontal HAMSTRINGS ·Stand on the pedals with the crank horizontal. ·Keep both legs straight, the front leg will receive the stretch. ·Move forwards over the handlebars, tilt your pelvis and lower your shoulders until you feel the stretch in your hamstring. ·Hold, change the position of the pedals and repeat with the other leg. Here are some stretches you can do off your bike.
16 NECK ·Keeping your shoulders level, bend your head to one side NECK ·Keeping your shoulders level, bend your head to one side. ·Hold and then repeat to the other side (do not rotate your head).
17 LEGS AND LOWER BACK ·Lie down on the ground LEGS AND LOWER BACK ·Lie down on the ground. ·Keep your lower back flat to the ground. ·Hold one leg below the knee, and pull it towards your chest. ·Hold, and then change legs.
18 HAMSTRINGS ·Lift a leg to around waist height by resting it on a bench, fence or table. Keep the leg straight. Bend your body towards the leg. Bend from the waist and keep your back straight. You can bend your supporting leg if necessary. ·Hold, and then change legs.
19 GROIN ·Sit on the ground with your feet together in front of you, legs bent at the knees. ·Keep your back straight. ·Gently push your knees down with your elbows. · Hold. Repeat.
20 CALF ·Lean against an object such as a tree, wall or partner CALF ·Lean against an object such as a tree, wall or partner. ·Have one foot slightly forward of the other. ·Gently push forward from the hips. ·Hold. Repeat.
21 QUADRICEPS ·Kneel on your right leg and keep your left leg and pelvis pointing forward. ·Clasp your right ankle with your left hand. ·Keep your back straight and pull your right foot towards your bottom. ·Hold and change legs (use a partner or object to aid balance).
22 Keypoints · Never bounce your stretches Keypoints · Never bounce your stretches. · Hold each stretch for seconds. · You should feel a mild pleasant stretching sensation but stretches should never hurt. · Avoid all stretching exercises that place stress on the lower back. · Always stretch within your abilities-don't make stretching competitive.
23 THE ENDYOLANDA HERNANDEZ & MARTA SÁNCHEZ & SILVIA ROMÁN & LAURA GALLEGO
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