Bouncing on the saddle and overspinning at high cadence

[traveller_62]

I agree with Kalidurga that you should have your local bike shop spend time to do a bike fit with you. This is a process that can take a little time so it's usually best to call ahead of time and make an appointment. Depending on the extent of the fit session there can be a charge for the service so be sure to ask about that. If this isn't an option for you then just Google for "bike fit" and get a friend with more cycling experience than you to help check some of the adjustments.

It takes training to increase your pedal cadence. You won't be able to be a 70 rpm rider on Monday and a 90 rpm rider on Tuesday! You have to develop your muscles and nervous system and aerobic energy system to sustain higher cadences. Best way to do this is by interval training. For cadence work I find it is easiest to do the training on a stationary bike (I also train with a fixed gear bike, but most people don't use on of those). You can find a number of cadence interval drills on line.

Perhaps more important than cadence speed is the form of your pedal stroke. You can pedal very quickly if point your toe down but you'll lose power in your stroke. When you pedal, focus on pulling back instead of pushing down. In other words, at the bottom of your pedal stroke think about trying to scrape gum or mud off the bottom of your shoe.

So get that bike fit checked out, focus on good pedaling form, use interval training to increase your cadence rpm, and most of all, just enjoy riding your bike!

-traveller

[Hammer]

Ditto on the saddle issue... Everything works together to produce ideal body mechanics, smooth pedal strokes, stable core... But it would be tough to keep your hips and core stable if they weren't positioned right. When I first got my roadbike, after a bit I notice that I too wobbled when I got into higher RPMs... I took it in to the shop and he tweaked my saddle height. I don't remember which way it went though. I don't wobble any more.

[annie]

I've always heard and read that having the saddle too high causes your hips to bounce back and forth, trying to compensate for the reach. And it's especially pronounced at higher cadences. If you can't take the bike in for a fit, I'd try lowering your saddle just a tiny bit. It doesn't take much to make a difference. Try just a 1/4 inch. See how it feels. When you find the height that works for you, mark that place on your saddle so you can always find it.

Also, keep working on your spinning. It takes time to develop a smooth pedal stroke. Think circles as you pedal. Even pressure on the pedals the entire revolution of your legs. Easier said than done, but it gets to be second nature eventually.

BTW, a cadence of 85+ is a good place to be. If you can keep that up, and work on your pedal stroke, you are on way to some great cycling!

Annie

[RoadRaven]

Just reinforcing the "get your seat height checked" message.

If that is fine, then the bouncing should rectify itself as your legs get smoother at pedalling a high cadence.

But first stop is def your bike fit.

[BleeckerSt_Girl]

If your saddle is too high you will experience more hip rocking, but not really "bouncing".
The only time I experience bouncing is when I shift into a lower front gear too soon without bringing the back gears closer- thus spinning way too fast and bouncing way too much. It just means I'm in TOO LOW a gear for the moment and I upshift in the back until I smooth into the right pace.
If your back gear is in the easiest position, don't upshift into your middle ring in front until you have shifted out of your easiest back gear by a couple of gears.

[velogirl]

It takes time (and training) to learn to spin a high cadence. What you're experiencing is natural for a new cyclist and most likely isn't related to bike fit at all.

To train yourself to spin a higher cadence, start in small increments. Find your natural cadence (the cadence you would spin if you were just riding with no biofeedback about your cadence). Then, for five minute intervals, try to add 5-10rpms. Recover and repeat. Soon your natural cadence will be higher.

If you're bouncing, it most likely indicates a lack of muscular strength (natural with a beginner). Because you're not strong enough to spin a high cadence with a harder gear, you spin an easier gear than you can biomechanically control (ie you bounce).

[beetle]

Thanks everyone for your replies and advice which seems to follow a common thread. It's good to hear that if I'm persistent I should improve. I think I will get my fit checked at my next service, I'm pretty sure it's right as the LBS did it just 4 months ago but no harm in getting it looked at just in case.