Currently Browsing: Biomechanics, Cadence, Power

How to Develop a Faster Cadence, Part 4: Three Video Tips for Quicker Pedaling

I filmed a video to highlight three important tips when training a higher cadence: a technique that may address what’s preventing your riders from pedaling quickly, neuromuscular adaptations, and how to stand at higher cadences.

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How to Develop a Faster Cadence, Part 3: More Drills and 6 Profiles to Improve Cadence

In part 2 of our series on developing a faster cadence, we covered four foundational considerations that should be addressed before attempting to pedal more quickly. In this chapter, we provide even more specific drills to improve cadence and give you six different profiles that have cadence as an objective.

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How to Develop a Faster Cadence, Part 2: Four Considerations for Training Leg Speed

In part 1 of this cadence series, we discussed why cadence matters so much in indoor cycling classes. In this chapter, you’ll see how form and technique—and ultimately pedal stroke—are at the foundation of being able to pedal more quickly. Numerous drills are provided to help you reach this goal.

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How to Develop a Faster Cadence, Part 1: Why Cadence Matters

Developing a faster cadence requires purposeful, focused training and should be an essential part of your indoor cycling class objectives. But pedaling quickly is not as easy as it sounds. This series will guide you through the reasons why cadence matters and the physiology of cadence, as well as provide you with technique tips, ample drills, cueing, and even full profiles on how to teach your riders about cadence.

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How to Coach Resistance in Your Indoor Cycling Class, Part 5

In part 4 of this series I gave you critical information about how to cue resistance so that students find the amount of load or gear they need to meet the goals you set for that segment of your profile. In part 5, we manipulate the variables of that vital equation. I also give you 7 drills that you can use to create your own awareness exercises, solidifying the concept in your riders’ minds.

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How to Coach Resistance in Your Indoor Cycling Class, Part 4

In part 4 of this series, I get to the meat of cueing resistance in a way that encourages students to find the gear they need to meet the goals you set for that segment of your profile. You coach this by teaching them the most vital equation they’ll learn in your classes.

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How to Coach Resistance in Your Indoor Cycling Class, Part 3

In parts 1 and 2, I discussed two approaches to avoid when cueing resistance. In this and the following article, I provide tips on how to teach the concept of resistance and inspire your riders to add enough so that they achieve the adaptations your profile is targeting. This article describes the warm-up and provides cues for establishing that first touch of the resistance knob or gear level so riders can prepare the body at the proper intensity.

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How to Coach Resistance in Your Indoor Cycling Class, Part 2

In part 1, I described a popular but ineffective coaching method that fails to account for the difference in abilities and fitness of riders or the differences in the wear and tear on bikes. The second method of teaching resistance that instructors should steer clear of is to assign a 1–10 scale of resistance. This one is even worse than assigning a number of turns. It’s very confusing, it’s subjective, and it’s not anchored to anything.

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How to Coach Resistance in Your Indoor Cycling Class, Part 1

Coaching resistance is one of the more challenging aspects of being an indoor cycling instructor. In this series, you will learn the two most common yet ineffective methods of teaching resistance. We will then provide you with a technique of encouraging your riders to add load in a way that will help them experience what your profile is calling for so they can be more successful. We will end with dozens of creative coaching cues for adding resistance. You will emerge a better, more informed instructor.

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Ask the Expert (Follow-Up): Healing the Pedal Stroke—Ankling

It is always great to see the response of our cycling instructor and coach community. A number of questions arose after I published the last Ask the Expert article on “Healing the Pedal Stroke.” The focus was solely on the practice of pushing down or dropping the heel below horizontal during the pedal stroke. In addition to my response to questions and feedback, I created a video using footage from the 2013 USA Cycling Pro Challenge to demonstrate the technique. Hey, pictures are worth a thousand words, right?

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