Track sprinters do track stands to psych their opponents high on the velodrome. For us though it is just a balance excercise and something to do mostly… for fun.



When you had enough practice to feel comfortable in your track stand there is a scenario where it can be useful on the road.

You are coming to a crossroad and the traffic light turns red, normally you would have to unclip your cleats and dismount your bike. Track standing in this case can give you the ability to stay balanced and upright without having to dismount your bicycle.

To practice this trick find a safe place free of other vehicles. A slightly sloped spot is preferable, having gravity give you some resistance will make it easier if never did this before. Actually if you have a mountain bike you may want to try with that first (Not having to bend forward will make it easier).

Use a flat pedal first and set your bike to a light gear. Roll to a stop with the cranks horizontal and your left foot forward. As you approach to your stop point stand on the pedal with a slightly bend knees and your body weight centered while keeping your grip light on the handle bar.

Approach the slope going upward slightly to your left, with your left foot in front so you can avoid hitting the front tire. Avoid looking down as you come to a stop. As you gradually stop turn your front wheel to the slope while pressing your left front pedal hard enough to hold your spot.

Just feather your brakes and let the slope do the resistance. Gently release your left pedal and let the bike roll back a little bit and then push down again as if you were rocking the bike back and forth. If you feel like falling to your left, push left pedal harder. If you feel like falling to the right, ease the pressure.

Practice until you gain confidence, pretty soon you will be able to stand longer and eventually it will become second nature, you will feel safe even when motionless just as if you were standing on your two feet.

Rodge

What do you think?
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How to get the most from each pedal stroke.

Pedaling on a bike is a very simple action if you are using any bicycle for recreational purposes.

But it becames a fairly complex process if you are riding a road bike for personal fitness or athletic training.

So, for all of us, hard core cyclists, here is a closer look at the different aspects of the perfect pedal stroke.

The hip, knee & ankle must line up when viewed from behind.
( Have a friend take a short video [or pictures] to study your movement.)

There are 4 zones in one complete pedals revolution.



Zone A:
The power phase of the pedal stroke is from the top at 12 o’clock to 5 o’clock. From the top the toe should be pointed down at least 20 degrees but start dropping the heel so that its parallel to the ground by the time you get to 3 o’clock. This extends the hips making use of the hamstring and the large muscle in the back of the legs. one of the biggest mistake is not dropping the heel enough. 
                                              
Zone B:
Short 5 o’clock to 6 o’clock transition to backstroke using the same muscle with lesser degree firing the calf muscle to point your toe down 20 degrees as you come to the bottom, act like you’re scraping mud off the bottom of your shoes. 
                                                   
Zone C:
At 6′oclock to 8 o’clock you feel like you’re pulling your foot back, but you’re not. The pedal is actually pushing your legs up. The goal is get that foot out of the way to lose as little power as possible. 
            
Zone D:
8 o’clock to the Top. Here initiate your down stroke by pushing your knee forward toward the bar as you begin to come across the top. You should feel your hamstrings engage and hip extend. 

                        
Saddle position and proper bike fit are important factors also. Seat height and fore-aft adjustment is a must for a smooth pedal stroke.

With correct pedaling you will save energy, create more power while being able to maintain a lower heart rate which, in turn, it results in an increase of endurance and better performance.

Next time you are on your bicycle pay a little more attention to your pedal stroke… and you will be a happier cyclist.

Bye now.
Rodge

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Correct shifting can maximize your power and minimize the effort. Here’s my five cents about gear shifting.

Choose the right gear to be on a comfortable cadence for you. Your comfort zone is when you feel you can pedal forever without scorching to a slow grind. Know when to shift and shift often so you will always remain within your comfort zone, supposedly at 90 rpm range cadence.

On a climb always shift early, ease your pedalling then shift to a lighter gear. Shift down in advance your front chainring if you are not familiar with the climb and fine tune you cadence with the rear shifting.

Shift up 1 or 2 cogs for smoother transition if you need to stand on the bike. Shift as often as needed when sitting and standing as you make your way up.

On a sprint never shift into a much higher gear suddenly. Shift up your front chainring in advance from slightly heavier gear to start your jump as you shift the rear gear down. Move one gear at time spinning out each one before shifting again.

Try not to push yourself too much. A cramp or a pulled muscle can ruin your day. Remember, the point is to stay in shape, improve your performance… and have fun, safely.

Rodge

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