cycling:trainingtraining
I want
more power!
By Lindsay Hyman
Y
our racing season new goals and continuing to ride outdoors study found that mountain bikers use the top
is over and now during the chilly winter months. of their pedal stroke more efficiently than
you are feeling the Pedaling efficiency has been analyzed over triathletes and have a smoother transition
triathlon blues. What do the years through testing and observation, from the upstroke to the down stroke.
you do next – take a break, a study conducted by Jeff Broker, PhD at the The dominant theory as to why mountain
plan out the 2010 calendar, Colorado Springs Olympic Training Center bikers are superior in pedaling efficiently
cross train or start at square looked at five disciplines – road, mountain, is because they often pedal on loose soil
one with your training? sprint, triathlon and pursuit cyclists. The study and uneven terrain. It is essential to be
There are many options to choose from, consisted of 86 elite athletes tested from smooth and relaxed on the bike to avoid the
but maintaining your fitness and training 1992 to 2001. The results of the peak power rear wheel from slipping and t
By Cheryl D
o main
. Hart
tain
throughout the offseason is the most effective oscillation of 350 watts at 90 rpm indicated momentum while climbing on steep accents.
way to set up your 2010 season for success. that the road and mountain cyclists were Increasing power is the goal of every
I recommend keeping most of the out-of- significantly less when compared to triathletes cyclist, and the offseason is an ideal time to
season training specific to your bigger goals and track cyclists. focus on this aspect of training. More often
while having some fun. What does all this mean? When looking than not, triathletes have found their way to
Mountain biking is a great transition for at one complete pedal cycle at a 350 watt triathlon due to the demands of the sport –
cycling during out-of-season training for average, road and mountain cyclists have endurance time trialing with strong threshold
triathletes. Why is mountain biking a better lower peak powers in contrast to triathletes power. This typically means that the short,
option than other sports? When comparing and track cyclists who have higher peak explosive intervals are often left out of a
cycling efficiency among track cyclists, road powers per pedal stroke. To improve pedaling seasonal training plan or implemented only
cyclists, mountain bikers and triathletes, the efficiency, the goal is to pedal in a smooth for a short period of time. A power file from
most efficient pedal strokes are executed by circle, eliminating the high peaks in power per a mountain bike training session would be
mountain bikers. Additionally, riding on the pedal revolution. The goal of pedaling fast is filled with peaks and valleys, constant high
dirt and rolling terrain works to improve most to maintain a smooth circle. In spite of this, powered and lower powered outputs. This
triathletes’ weaknesses such as the top-end the bigger goal is to un-weight the leg on the constant fluctuation in power stresses the
power of 10 to 30 seconds. Most importantly, upstroke so that the leg on the down stroke weakness of most triathletes, therefore the
you can keep training fun by accomplishing has little to no resistance. Additionally, the aerobic engine is also stressed in addition to
42 USA TriAThlon winter 10
USATTriWinter10pgs3-51.indd 42 12/9/09 12:37:21 PM
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