Cadence technique revisited

[Harley]

I have been trying to increase my cadence. I know it makes you more efficient and go faster, easier on knees, but I'm frustrated

Yes, I'm old (58) but in good shape, not overweight, ride 25-35 miles comfortably, do about 75 weekly - but spinning faster then a 70 average is not happening. I can spin at 80-90 on downhills but at 90 my hips start bouncing... on uphills I drop to 60.

My question is should I have my heels up or down in the down pedal stroke for more power or does it make a difference??

Any tips or maybe what others are doing, to encourage me?

Thanks

[KnottedYet]

It may just be the way your fast twitch (white meat) to slow twitch (dark meat) fiber proportion works.

I am always pedalling at less than 70. That's where I'm happy. Slow twitch zone.

In track-n-field I always ran long distance, and set lovely records. I truly s*cked at sprints. Again, slow twitch zone.

I can side-stroke and froggie-kick my way across vast bodies of water, but can't crawl or flutter-kick to save my life. Slow twitch zone.

If 70 feels good, and 90 is miserable even after giving it the ol' college try; it just might be the way the good Lord intended you to pedal.

[Harley]

thanks Knot,

guess I'm a slow twitcher... the important part is having fun, right? I don't know who I'm competing with anyway

PS. ordered my Surly, I'll post when she comes in and I start building. Turns out my LBS can get Surly, Yeah! no internet shopping and saves a trip to Seattle.

[KnottedYet]

What color are you getting?

(and how soon can you post pictures? )

[OakLeaf]

I think there's really two things, though. I'm sure different people are comfortable at different cadences. But if you're starting to bounce at what you consider a high cadence, I think it means your pedal stroke isn't smooth at any cadence. Back in the day I used to do cadence intervals on rollers. I'd go in 10 rpm intervals all the way up to 150 rpm, sometimes 160. The more I worked at it, the higher I could go without bouncing. Obviously I'd never maintain a cadence that high in real riding, but it made me MUCH smoother at any RPM. I think cadence work is valuable for anyone, for that reason, regardless of whether it changes what RPM is comfortable for you.

[Harley]

Not to be a copy-cat but I got Black...it is just too sexy!

I've got a honey colored Team Pro S Brooks, Brooks Honey leather grips (I'm putting on Soma Sparrow 49 bars) and some totally cool wood fenders
http://www.woodysfenders.com/store/i...products_id=21

Checking on price for the Campy Mirage... maybe

[Harley]

oakleaf,
Lookes like I hijacked my own thread with new bike news...oops

Thanks for the advise, always thought I had a nice spin, but I probably need to get on the trainer and spin... or I've lost my "motion".