Bouncing on the saddle and overspinning at high cadence

[beetle]

Ok, I'm pretty new to cycling and am wondering if there is some lack of technique I can blame this on. When I pedal at a higher cadence (85+) and am pushing a low (easy gear) I feel like I am overspinning and bouncing from side to side on my saddle - ie. I have little control of my legs. My solution has been to up a gear to increase the resisitance but I think maybe this is the wrong thing to do as I am trying to teach myself to ride with a higher cadence and after a while in the harder gear my legs get pretty tired.

I have been doing some one leg drills on the trainer and sometimes find (particularly at the end of the session or if I'm tired) that the top (10 - 1 o'clock position) of the pedal action on both legs is not very smooth. It feels like maybe I start the down stroke too early or something like that as my foot sort of clicks over at the top and is not a smooth action like the rest oof the cycle.

I am riding clipless by the way. Is this bouncing and overspinning a beginner problem or does everyone experience it? If it can be fixed, is it something I can improve by doing certain drills or will it just take time?

[crazycanuck]

Umm hmmm..I'm searching through the info given to us for training..

It just says to focus on keeping your hips steady...

I keep my cadence high on my morning rides but never seem to bounce. I have no idea what i'm actually doing with my feet & legs but if i see my cadence go over 100 then i gear up.

I hope there's someone out there that can give us a proper answer as i know this post probably hasn't helped!

Sorry beetle..

C

[Kalidurga]

If you're bouncing at 85rpm, that makes me wonder if your saddle is too low. Like crazycanuck, I can spin over 100rpm before my hips begin to bounce. If your leg isn't stretched out enough at the bottom of the pedal stroke, then there'd definitely be an upward push on the hips at the top of the stroke even at lower cadences (Does that make sense?). Do you have an LBS that could check your fit?

[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