Increased Wattage
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rpatton posted 2 years ago.
you may want to check on you positioning. I increased my watts by 40 just by raising my seat and dropping my handlebars.
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CAcyclingFAN posted 2 years ago.
Gearing is something that you have to find your sweet spot. Lance is a spinner and Ulrich is a masher. Both are the best cyclist in the world and have very different cadences. If you have a power meter, which it sounds like you do, you will be able to figure out how efficient you are with different cadences to find out what is optimal for you.
As far as what rpatton said - positioning and form can make a big difference and for most of us are the first thing we should look at.
Good luck!
When it's time to die, let us not discover that we have never lived. - Thoreau
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Blitz posted 2 years ago.
As part of my winter training, I'm doing my training on the home-trainer. I use all the gages to increase my wattage by 5 increments each week. I do not allow myself to slip under my rpm. So Im getting slightly and slowly stronger each week. Gradual work but hopefully good foundation work that will pay off when spring comes. Though I would like some advice about the bordum. It really sucks!
Blitz
Who needs a man when you have a Kuota Kalibur to wrap your legs around.
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KenMierke posted 2 years ago.
I would definitely not recommend lowering cadence. Some cyclists go faster spinning and others pushing a big gear, but we all run faster after riding with a higher cadence. Both published research and experience confirm this.
The three areas that will help you most during the offseason are a triathlon specific strength training program, improving your pedal stroke skills, and optimizing your position. I have articles I will be happy to send to anyone who writes me at
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
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ironmike12 posted 2 years ago.
Very cool...thanks for the advice. I don't have a powermeter but will be training on a computrainer once a week or so. This will allow me to track my progress. I'm sure my position wasn't spot on because of the adjustable bike. I got on, we made a few adjustments and that was it. Didn't really mess with it much other than the seat height.
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Blitz posted 2 years ago.
rpatton wrote:
you may want to check on you positioning. I increased my watts by 40 just by raising my seat and dropping my handlebars.
I did this today, and yes my wattage was higher. I was just wondering if this isn't a bit dangerous since it shortens your view without craning your neck? Or am I doing something wrong?
Blitz
Who needs a man when you have a Kuota Kalibur to wrap your legs around.
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rpatton posted 2 years ago.
I would give it a try for a little while and see if it works for you. Since it is a different position and you are going to be working different muscles it is going to take some time to adjust. If it is uncomfortable then positioning needs to be tweeked. One thing that i noticed was when I was coming down on the pedals was I was firing at about the 3 o'clock position. With the adjustment I am firing at about the 12 o'clock position.
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Blitz posted 2 years ago.
Sorry? Firing? What does that mean?
Blitz
Who needs a man when you have a Kuota Kalibur to wrap your legs around.
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rpatton posted 2 years ago.
imagine looking at a side profile of a cyclist. when the leg comes up and is about to start toward the down direction the muscles will flex (fire) depending on where the resistance is. you want to be able to take full advantage of your pedal stroke. If your flexing at the 3 o'clock position then you are losing about 1/4 of the pedal stroke. Hope that is not to confusing.
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Blitz posted 2 years ago.
No it sounds great, thanks, I just have another verbage. We call it Kurbel in German.
Who needs a man when you have a Kuota Kalibur to wrap your legs around.
I just did a 11 mile LT workout on a computrainer. I was pretty happy with my numbers but my wattage wasn't where I'd like it to be. I'd like to crank a bigger gear at the same 95 rpm. What is the best way to increase leg power? Should I just lower my rpm's a bit and use a lower gear?