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I am a new rider, training for my second 1/2 ironman. I suck on the bike. I have been an athlete my entire life (swimmer) but get skunked on the bike. Any good advice on how to build this leg? How do I get smoother cadence on my bike? Other than time...are there drills I could be doing?
You could try one leg pedaling drills.
Check out the link below
http://www.cptips.com/tech.htm
This talks about being on a trainer but I do it outside in an empty car park.:)
Jen, if you're new to cycling, the best thing you can do if learn how to spin with a good cadence. Most new riders try to push too hard a gear and spin very slowly. Get a computer with cadence if you don't have one. Shoot for 90-110 rpms on the flats and 60-80 rpms on the hills. I recommend perfecting this before you ever attempt one-legged pedalling intervals.
I second Velogirl's recommendation of getting a computer to help with getting and keeping your cadence where it should be. It will help so much!
Also, howdy from another Jen in Idaho!
When/where does the problem occur? On the flats, hills, or just after being on the bike for awhile?Quote:
Originally Posted by Idaho Jen
It seems to happen of and on through out my rides. When I ride with others I find a groove or cadence and then seem to loose it. I have ordered a computer to watch my true cadence, I hope that helps. I just feel like a nerd on the bike, not smooth or beautiful in any way. Plus people pass me like crazy! Because I am a life long swimmer I am out of the water early on the tri's, but bike I am passed by everyone! I catch up on the run. So I want to build the bike. I know much of it is time in the saddle.
Can you "load" your head with some favorite music that can bring you to a good cadence (please don't use headphones) and help keep you steady? That helps me some. I'm also rhythm-impaired. I blame the Baptist church...
Hi Jen....
For a bike leg of a tri, you are basically doing a TT. Do you already know the course you'll be riding?
Anyway, most, but not all, TT's are taken with a fairly high cadence, say 90-110 in the flats, and obviously lower in the hills.
Not everyone is the same though, as you'll find a cadence that tends to 'feel' better, more natural than others. If I were doing a tri though, I'd attempt to keep it higher than lower in hopes of saving something for the run - rather than pushing a big gear.
A cadence sensor would be useful to tell you where you are though in time I bet you will start to almost know what it is, w/o looking.
Some of this whole desired cadence thing, is practice but some is just mental and being focused.