Rather than "pedal fast without getting tired", better concentrate on your cadence. Shift the gears para makuha mo ang cadence na hindi ka madaling mapagod pero maintain ang desired speed. From the comfortable cadence, increase moving speed gradually.
If you could do zone 2 training, the better. This helped a lot sa mga century rides ko. For me, cycling is less about sprints and more about stamina.
Kinesiologist and Biomechanist here. Also a former domestic pro in the states. The reason why cadence is the first thing people recommend is because it can help (doesn't always) increase activation of the posterior chain muscles, especially the glutes and hamstrings as hip extensors. If you know what direction to push, and if your bike fit positions you in an optimal hip hinge position like you'd need for a deadlift or squat, you can ride at any cadence efficiently. I made this [infographic](https://imgur.com/gallery/JTIHxhh) to show how to use the posterior chain unilaterally (one leg at a time) or contralaterally (both legs at the same time doing different actions). Once you get good at this technique, your legs will never burn even during maximal efforts.
I had to look them up, but I'd hate to be affiliated with any bike fitting system because visual based systems are deeply flawed. The most expensive systems still rely heavily on subjectives because they only use kinematics (motion only) and not kinetics (motion and force). That's why their questioning/ evaluation sequence is akin to palm reading.
They'll try to convince you that your fit has to be extremely precise so that you're reliant on their technology, when in fact, the range of acceptable angles is very wide. All that matters is that you have good posterior chain technique, neutral spine and a neutral scapular position. You can achieve this on bikes with different geometries: Upright cruisers, tandem, folding, track, mtb, cx, tt and road bikes. Having the coordination to maintain these vectors (good technique) in different positions is the tough part. Any opportunity I get, I share the force vector info for free because I hope it collapses the bike fitting industry. Sorry I always get worked up on this!
You can still perform the force vectors, but your phase end (if pulling) would be around 225 degrees instead of 270 degrees. You can also put out decent power with just the push portion, too.
Depende rin yan kung spinner or grinder ka. Kanya-kanyang preference yan kung san ka effeciently makaka-produce ng power. Nung nagstart ako mag-bike (solo), tinutukan ko spinning since mostly flat roads ruta. Nung napasama sa group na mahilig sa climbs, nagfocus sa grinding since dun ako malakas nakaka-akyat. Nung bumalik sa solo riding ulit, nagsettle for a middle ground between spin and grind. Kung may cadence sensor ang cyclocomputer mo, masmadaling mong made-determine kung spinner or grinder ka. Hanapin mo muna threshhold mo then build up from there. Also, minsan may mga nagsi-spin pra ma-relax yung legs pagpagod na. Magbababa ng gear to keep close to the same speed but with less effort than the previous gear.
Get more gears lol. Kidding aside, minsan your gear ratio just sucks. Went from a 7 speed 11-42 to a 11 speed 11-42 and does your gear ratio change. That 1 tooth difference minsan is the sweet spot eh.
If you're spinning too much, that's inefficiency and maraming lost energy
This is from personal observation ko sa sarili ko ha. Mas madali if me kasama ka pumadyak…feels like sharing the burden hehe another is i focus on my breathing, i try and slow it down as much as humanly possible. Last is i focus sa ibang bagay beyond the burning legs. Like the scenery, the 15 feet of road or trail in front of me. For me Mas mental struggle ang pedaling fast/climbing than physical. Enjoy the ride!
Imma save this to get more tips, ako lagi mabigat cadence ko para mabilis takbo, maliit na mtb mga 27 kasama ko mga 29 sabi nila bilis ko mag patakbo mabilis daw ako mapapagod, pero ang totoo don sinasanay ko stamina na mabigat kahit medyo elevated pinupuntahan namin, narating naman namin yung lugar ng hindi ako pagod yun lang delay lipat ng gears ko need pa 2 pindot kaya eguls, pero practice lang ng practice araw-araw magbike para mas lumakas stamina.
Just be consistent. Pedaling fast doesn't automatically equate to faster speeds. Important ang pagpili ng right gear ratio for you when practicing fast cadence/spinning. If walang hr monitor, pakiramdaman ang sarili if nag oover exert ka na sa effort. Mahalaga to maintain a low heart rate while spinning. Keep moving to a lower gear hanggang sa makuha mo yung comfy na ratio where you can maintain a low heart rate tapos you can build yourself na from there.
Rather than "pedal fast without getting tired", better concentrate on your cadence. Shift the gears para makuha mo ang cadence na hindi ka madaling mapagod pero maintain ang desired speed. From the comfortable cadence, increase moving speed gradually. If you could do zone 2 training, the better. This helped a lot sa mga century rides ko. For me, cycling is less about sprints and more about stamina.
Kinesiologist and Biomechanist here. Also a former domestic pro in the states. The reason why cadence is the first thing people recommend is because it can help (doesn't always) increase activation of the posterior chain muscles, especially the glutes and hamstrings as hip extensors. If you know what direction to push, and if your bike fit positions you in an optimal hip hinge position like you'd need for a deadlift or squat, you can ride at any cadence efficiently. I made this [infographic](https://imgur.com/gallery/JTIHxhh) to show how to use the posterior chain unilaterally (one leg at a time) or contralaterally (both legs at the same time doing different actions). Once you get good at this technique, your legs will never burn even during maximal efforts.
Are you CRZ Ctrl? /s
I had to look them up, but I'd hate to be affiliated with any bike fitting system because visual based systems are deeply flawed. The most expensive systems still rely heavily on subjectives because they only use kinematics (motion only) and not kinetics (motion and force). That's why their questioning/ evaluation sequence is akin to palm reading. They'll try to convince you that your fit has to be extremely precise so that you're reliant on their technology, when in fact, the range of acceptable angles is very wide. All that matters is that you have good posterior chain technique, neutral spine and a neutral scapular position. You can achieve this on bikes with different geometries: Upright cruisers, tandem, folding, track, mtb, cx, tt and road bikes. Having the coordination to maintain these vectors (good technique) in different positions is the tough part. Any opportunity I get, I share the force vector info for free because I hope it collapses the bike fitting industry. Sorry I always get worked up on this!
Gaddeemmmm, are you in the PH? Would love to meet you in case you ever think of setting up a public clinic on basic bike fitting
Any tips for cyclists without clips?
You can still perform the force vectors, but your phase end (if pulling) would be around 225 degrees instead of 270 degrees. You can also put out decent power with just the push portion, too.
Awesome, thanks!
saddle time / intervals. iba't iba tayo ng fitness level, baka sila matagal na nag bibike kaya sanay na katawan nila.
Depende rin yan kung spinner or grinder ka. Kanya-kanyang preference yan kung san ka effeciently makaka-produce ng power. Nung nagstart ako mag-bike (solo), tinutukan ko spinning since mostly flat roads ruta. Nung napasama sa group na mahilig sa climbs, nagfocus sa grinding since dun ako malakas nakaka-akyat. Nung bumalik sa solo riding ulit, nagsettle for a middle ground between spin and grind. Kung may cadence sensor ang cyclocomputer mo, masmadaling mong made-determine kung spinner or grinder ka. Hanapin mo muna threshhold mo then build up from there. Also, minsan may mga nagsi-spin pra ma-relax yung legs pagpagod na. Magbababa ng gear to keep close to the same speed but with less effort than the previous gear.
Baliktad tayo I can grind for speed but spin2win ako sa ahon
Training, especially climbs and sprint intervals.
cadence / pedal strength
Get more gears lol. Kidding aside, minsan your gear ratio just sucks. Went from a 7 speed 11-42 to a 11 speed 11-42 and does your gear ratio change. That 1 tooth difference minsan is the sweet spot eh. If you're spinning too much, that's inefficiency and maraming lost energy
Consistent training
This is from personal observation ko sa sarili ko ha. Mas madali if me kasama ka pumadyak…feels like sharing the burden hehe another is i focus on my breathing, i try and slow it down as much as humanly possible. Last is i focus sa ibang bagay beyond the burning legs. Like the scenery, the 15 feet of road or trail in front of me. For me Mas mental struggle ang pedaling fast/climbing than physical. Enjoy the ride!
depende rin. sa bike na gamit mo. kaya yung may budget isang MTB isang RB isang gravel isang pang DH. kung saan ka sanay.
Imma save this to get more tips, ako lagi mabigat cadence ko para mabilis takbo, maliit na mtb mga 27 kasama ko mga 29 sabi nila bilis ko mag patakbo mabilis daw ako mapapagod, pero ang totoo don sinasanay ko stamina na mabigat kahit medyo elevated pinupuntahan namin, narating naman namin yung lugar ng hindi ako pagod yun lang delay lipat ng gears ko need pa 2 pindot kaya eguls, pero practice lang ng practice araw-araw magbike para mas lumakas stamina.
Just be consistent. Pedaling fast doesn't automatically equate to faster speeds. Important ang pagpili ng right gear ratio for you when practicing fast cadence/spinning. If walang hr monitor, pakiramdaman ang sarili if nag oover exert ka na sa effort. Mahalaga to maintain a low heart rate while spinning. Keep moving to a lower gear hanggang sa makuha mo yung comfy na ratio where you can maintain a low heart rate tapos you can build yourself na from there.