Pedaling efficiency can save HUGE amounts of energy over the course of a race. In training most athletes just jump on their bike and ride believing that pedaling will provide a natural selection of your optimum cadence. Not true!
To optimize your pedal stroke you will be able to pedal through your “dead” spots (the top and bottom of the pedal rotation), have a less choppy pedaling action and learn to relax while pedaling.
To improve your pedal stroke incorporate a few of these into your next easy ride.
Isolated leg training (on road or a stationary trainer) - select a gear where you can maintain 85+ rpm and focus on pedaling through the full range of motion. Keep it smooth and alternate between left and right leg for 30-60 seconds with an equal time recovering with both legs between efforts.
Spin ups – after a typical warm-up step up your cadence and ride at 100 rpm for 5 minutes focusing on round circles then increase your cadence to 110 rpm for 3 minutes. Again focusing on round circles. Step up again increasing cadence once more to 120+ rpm for 1 minute. Recover for 5 minutes at 90 rpm.
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