Winning isn't always about raw power. Efficiency and durability often make the difference. Here's how to enhance both.
1. Refine Your Pedal Stroke
Aim for a smooth, circular motion. Visualise pushing down, scraping back, lifting up, and kicking over. This reduces wasted energy and improves cadence.
2. Maintain a Stable Position
Keep your hips level and avoid rocking side to side. Relax your upper body, keep elbows slightly bent, and drop your shoulders. A stable posture conserves energy.
3. Use a Mirror Indoors
When training indoors, position a mirror to monitor your form. Observe your posture, pedal stroke, and upper body movement. Regular checks help identify areas for improvement.
4. Vary Hand Positions
Change hand positions regularly to prevent fatigue. Practice riding in all positions to become comfortable and efficient across different terrains.
5. Control Your Breathing
Practice diaphragmatic breathing. Inhale deeply, allowing your abdomen to expand; exhale fully, engaging your core. Efficient breathing supports endurance.
6. Train for Durability
Durability is your ability to maintain performance over time. Incorporate long rides at a steady pace (Zone 2) to build endurance. Add efforts at the end of rides to simulate fatigue and improve fatigue resistance.
7. Strength Training
Include strength sessions focusing on compound movements like squats and deadlifts. This enhances muscle endurance and supports better power output.
8. Optimise Nutrition
Consume carbohydrates during longer rides to maintain energy levels. Aim for 30-60 grams per hour, adjusting based on intensity and duration.
9. Monitor Cadence
Maintain a cadence between 75-95 rpm. Use a cycling computer or cadence sensor to track and adjust as needed.
10. Regular Bike Maintenance
Ensure your bike is in good condition. Regularly check tyre pressure, brakes, and drivetrain. A well-maintained bike operates more efficiently.
Improving efficiency and durability requires consistent practice and attention to detail. Implement these tips into your routine to enhance your cycling performance.
