:confused:
I need some advice...I am using the Lance Armstrong/Chris Carmichael Performance Program. I am doing the beginner workout. One of the types of workouts that you are supposed to do is called Fastpedal. Chris defines this as any rpm that falls in the range: 108-120. The workout also says to keep your hips from bouncing/rocking and to work on keeping a smooth pedal stroke. I would like to know how to do this? I can keep my pedal cadence in the 90s but once I get to the recommended 108 or higher I bounce in the saddle a lot. Is there a way to keep this from happening, any suggestions?

refer to the previous "creating the perfect pedal stoke" post below

It's tough to spin smoothly if it is too high or low.

If you can't get to 108 without bouncing go as fast as you can without bouncing and then focus on on the movement of your feet and pedals. You need to work on applying energy into the pedals all around the circle not just in the downward stroke. It helps some to think in squares. Down, back, up , forward. Once your getting power into the quadrants just round the corners.

Once it is feeling more natural up the speed a little.

:confused:
I need some advice...I am using the Lance Armstrong/Chris Carmichael Performance Program. I am doing the beginner workout. One of the types of workouts that you are supposed to do is called Fastpedal. Chris defines this as any rpm that falls in the range: 108-120. The workout also says to keep your hips from bouncing/rocking and to work on keeping a smooth pedal stroke. I would like to know how to do this? I can keep my pedal cadence in the 90s but once I get to the recommended 108 or higher I bounce in the saddle a lot. Is there a way to keep this from happening, any suggestions?

It's quite possible that you simply cannot pedal that fast yet. Cadence is all about the nerves firing (telling the muscle to contract) and stopping at the bottom of the stroke. The 'bounce' is because the nerves cannot stop fast enough and your leg is still extending at the bottom. Continued practice will train the nerves.

TF

It's quite possible that you simply cannot pedal that fast yet. Cadence is all about the nerves firing (telling the muscle to contract) and stopping at the bottom of the stroke. The 'bounce' is because the nerves cannot stop fast enough and your leg is still extending at the bottom. Continued practice will train the nerves.

TF
High cadence is a learned technique. You can't just go out and pedal smoothly over 100 rpm right away. Concentrating on "spinning circles" will reduce this learning curve. It comes with time.

High cadence is a learned technique. You can't just go out and pedal smoothly over 100 rpm right away. Concentrating on "spinning circles" will reduce this learning curve. It comes with time.


Thank you for all the advice. I kind of figured it will get better with time and practice, just wasn't sure if I was doing something wrong. I'll keep at it :)