C-SIG Training Series
2004 C-SIG:
Spinning and hills
Pedaling
- Start
pedaling (from standstill) with one foot on ground, other at 2:00 position
- Ball
of foot on pedal (will be automatic with clips or clipless pedals)
- Foot
straight--toes not out or in (will be automatic with clips or clipless
pedals)
Spinning�the key to efficient cycling
- Keep
pedal cadence high (about 80-100 revolutions per minute, or 14-16 in 10
seconds) and consistent
- Shift
down if cadence is too low. This reduces painful anerobic buildup of
lactic acid in your muscles from pushing big gears
- Shift
up if cadence is too high
- Pedal
through the full circle, not just down. Push forward at top of pedal
stroke. At 4:00 pull back (�scrape the mud�). Continue �scraping the mud�
through bottom of stroke
Uphill
- Shift
down to a larger cog (rear derailleur) for a minor hill
- Shift
down to smallest chainring (front derailleur) for a major hill. Shift
BEFORE the hill. You can adjust for minor grade changes using rear
derailleur while climbing (e.g. upshift a cog if it levels out; downshift
a cog if steeper) but if you shift the chainring while already climbing,
you run the risk of dropping the chain
- Try to
avoid using smallest chainring (lowest gear in front) with smallest cog
(highest gear in back) as can lead to lax or dropped chain
- Keep
spinning as you climb�try to keep up cadence rather than speed. Shift down
as needed to maintain cadence. Shift up as you reach the crest of the hill
Downhill�maintain control
- Ride
in higher gear�increases control of bike
- Avoid
using largest chainring (highest front gear) with largest cog (smallest
rear gear) as this can stretch and stress your chain
- Watch
where you�re going
- Don�t
pass going downhill (may need to gently brake when riding in a group)
- If you
have to apply your brakes, do so gently or �feather� them: gentle pressure
and release, repeatedly as needed. At > 15mph you can�t stop in an
instant and slamming on your brakes can lock them
- Sudden
pressure to the front brake can make you flip over the handlebars. But if
you only use the rear brake you can skid. So apply both brakes
simultaneously
- Keep
spinning (even while feathering brakes)�helps maintain control of bike and
also dissipates lactic acid