Spinning vs Mashing

[Catrin]

I was talking with my trainer during our session this evening re: the quad/hammie trouble I am having right now - and he wondered if I became so accustomed to mashing gears while using the BMX pedals that I am still doing it with the clipless pedals which apparently can leave one open to injury. That would make sense, and I hadn't really thought about it.

So I've moved from platforms to clipping in - which uses more muscles since I can use the entire stroke now. So how do I catch myself mashing and correct it?

I have noticed that I don't seem to need to go as deep into the granny gears to get uphill - should I just focus on keeping the same amount of pressure on the pedals so that neither leg is working harder than the other? I've no problem keeping my cadence in my desired range ... (85-95) and on the hills around here I am generally still in high 70's, low 80's. I am really working to keep it there though...

[indysteel]

If you're still spinning in your desired range, I doubt that yoy're mashing. You're likely using harder gears to climb because you can now. Clipless pedals generally allow you to climb with a bit more power because you can pull up, rather than just push down.

Just focus on keeping your cadence up and spinning at your usual rate and in complete circles. It should become fairly automatic over time. I doubt very much that you either were, or are becoming, a masher. Your knees will complain well before your quads will. Plus, I've seen you pedal; you didn't appear to be mashing. Ride with me again sometime and you'll see the difference. While I'm comfortable riding in a high cadence, I'm just as comfortable on the low end of the spectrum.

[Catrin]

Thanks - this is helpful! I had assumed that I was mashing because I wasn't clipped in. Hopefully we will get that chance to ride again before the season is over :)

I don't like having to take time off the bike because of my legs - and have just been trying to figure out what I did so I don't do it again any time soon. Probably over-thinking again :)

[OakLeaf]

I think the only way to get a smooth pedal stroke is to work on it specifically. One-legged drills are one way; riding rollers is another; downhill intervals at a very high cadence will help; cadence drills on rollers will shape you right up.

How important it is for a non-racer, is another question. But I saw you sniffing around the CX threads. ;)

[jessmarimba]

Yep, best way to learn (or see how you're pedaling, anyway) is to clip out with one foot, hold it slightly away, and pedal only with the other one. The smoother it feels, the less mashy you are :)

[cricketk]

I've just started doing the one-legged cycling drills. I am definitely pedaling in 'squares' rather than 'circles', but am already noticing a difference in comfort and speed across my commute.

[Catrin]

I think that I want to get more comfy on the clipless pedals in general before I start clipping out with one foot for drills, but will certainly do this. In spinning class I've tried to focus for months now on pedaling in circles - but of course it isn't the same thing as being on the bike - the bike is so much more dynamic.

Thanks for the tips!

[Becky]

I do one-legged drills on the trainer- livens up the "hamster wheel" workouts and no falling issues :D

[indysteel]

I do one-legged drills on the trainer- livens up the "hamster wheel" workouts and no falling issues :D

Yeah; I'm not a big fan of doing one-legged drills on the road. I typically save that kind of thing for the spin bike or trainer.

[Catrin]

Yeah; I'm not a big fan of doing one-legged drills on the road. I typically save that kind of thing for the spin bike or trainer.

Great idea - and since I've promised myself a trainer for my Christmas present to myself... Not that they are my favorite things but even if I like winter riding, there will be periods this winter when I won't want to ride.

I still fight the urge to coast downhill - though I find that I am far more comfy pedaling downhill now that I'm attached to the bike. I need to get accustomed to shifting into the big chain downhill though.

[KnottedYet]

Here's what you need for winter riding:
http://farm5.static.flickr.com/4110/4977713858_c48acdf93c_b.jpg

Then you won't need a trainer, which you say isn't your favorite thing anyway.
Not sure about single leg drills in snow boots on this baby, though...

[Biciclista]

Here's what you need for winter riding:
http://farm5.static.flickr.com/4110/4977713858_c48acdf93c_b.jpg

Then you won't need a trainer, which you say isn't your favorite thing anyway.
Not sure about single leg drills in snow boots on this baby, though...

eeek, what tires!!

[Catrin]

I love Surly :) I don't think we get enough snow here for those tires though!

[zoom-zoom]

And Salsa's answer to the Pugsley, the Mukluk:
http://salsacycles.com/files/blog/mukluk_comp.jpg

My hubby wants one of these...bad.

[Dogmama]

I tell my spin students to envision their pedal stroke as a clock face. Push from 11:00 to 1:00 and pull from 5:00 to 7:00. They usually get the pushing part but the pulling is difficult. I also have them envision wiping gum off their shoe (for the pulling part.)

I agree, though, that the ultimate is one legged drills.

[malkin]

Holy moly, how much do those tires weigh?!

I'm not sure I could power those tires anywhere at all.

[Catrin]

I tell my spin students to envision their pedal stroke as a clock face. Push from 11:00 to 1:00 and pull from 5:00 to 7:00. They usually get the pushing part but the pulling is difficult. I also have them envision wiping gum off their shoe (for the pulling part.)

I agree, though, that the ultimate is one legged drills.

My trainer said something similar to this. He also said to envision pins underneath my feet and keeping even pressure for both feet.

Today it seemed easier when climbing hills - I focused on shifting down far enough so that my quads weren't screaming at me and just turning the pedals over until I got to the top of the hill. These were not what I would call difficult hills, but still required me to get pretty far down in the gears. It certainly felt different from when I was not clipped in.