Very good Experience

What about Q rings and Osymetric ring?

Coach Dylon, merry Christmas... I have an old set of Power cranks... I found that using them in the off season ( now ) in cadence work have helped me in keeping a good pedal circle... is it all in my head or is this a good tool for your topic?

@@guspecunia5887 @dylan johnson I was going to ask the same question. Power Cranks (www.powercranks.com/) seem to have gone off the radar since 2012, presumably for a good reason. I enjoyed and learned from your videos on pedalling syles and related topics. There is some published studies on Powercranks (on their website). Perhaps a mention in a future video would be interesting?

Question, does keeping my legs loose benefit me? I came across this idea of pedaling whilst training with cadence, pedaling faster causes bouncing but if I keep the legs loose and just focus on speed I can. Like always your input will be appreciated

yup, that is true

For me, it only works when I'm at the edge of breaking.

Me i normally say 1:2, 1:2 to maintain cadence

yes!!! Love that show!

do it all the time 😆

Dammit I just came to KZfaq because of a reply notification and this video was in my recommended, damn procrastination.

That was me too... except I'm about to go into surgery 😂😂

@@garydewberry get better soon mate! :)

Me at work 😂

What have you been doing this whole time?

Reading your comment on Fathers Day- he would be proud you listened and shared.

We're at the other end of LeMond's aphorism; it never gets easier, we just go slower.

stop noo, i was improving soo much when focusing on pushing down, i was like people need to not find about this if i want to move up on strava :'DD

You used more the ileopsoas, a hip flexor to pull up your pedal, the hamstring act more like a hip extensor in cycling

luca bonato that, but I definitely used the hamstring as the flexor. I literally learned from some tri athletes that more power was produced on the pull. But what they thought as power was likely torque. I’d always get hamstring cramps when cycling long distances. Much better to be using the big quads to produce power than the “strings”. So surprising how much lower my HR became.

@@deverenfogle3201 Same with cleat position. The further forward the cleats, the more the calves are being used and they're tiny and easily exhausted compared to the big quads.

Temple of Ridicule You’re funny!

Yep so true

I had a similar experience! Getting a little more "dainty" with my stoke allowed me to move the pedals faster without an increased effort. I suspect that when experimenters ask cyclists to use a pedal technique they barely use, they are less efficient.

This is a key point for triathlon as well. There are some muscles you'll want to save.

Muscle recruitment is based on force, not pedal speed. You can pedal at 30rpm but if the force (torque ) is low it's still slow twitch. A track sprinter winding out at 140rpm and 1500+ watts is a fast twitch athlete. To recruit fast twitch fibres, power output has to be at least around FTP. This seems to be the tipping point for recruitment. Compared to a gym, where 6 - 12 reps are used, pedalling force at low cadences is still very low as a % of maximal force. 50rpm for 5 minutes is 250 reps. So efforts need to be high force as well as low cadence. I agree with you about the importance of being able to adapt and accelerate efficiently with leg speed. However, if you are in a bunch at 50% of your FTP and 75rpm, you are not going to struggle with an acceleration. If you are at 120% of your FTP at the same point, you are in trouble.

It would be very short

Great comment

Apparently, the info on the Tub I got says it's"WADA APPROVED"! However, with the gains I got, I'm not sure if that's true🤔 💪💪💪💪💪💪💪💪💪💪💪💪💪💪

Sounds like an improved version pf powerthirst: kzfaq.info/get/bejne/p7ilgdt51t3Fqqc.html

I mostly ride on flat terrain and when I go to the mountains for a couple of days I find myself dropping my heel when I come back to flat land.

And sometimes you need to not pedal, get a couple of clicks on your hub and then pedal more so you don't hit your pedal on a rock

Thats a riding skill tho. Not a pedalling efficiency thing.

@@user-yn5sk5ru5g yeah you're right but they're really interconnected in this one scenario

I've found that the electric bike climbs better due to the torque being more even around the clock on the pedal stroke.

I'll add it to the list.

And flat pedals; as one can use the mid foot position opposed to ball of the foot over the pedal axle like normally on clipless pedals.

For me even more interesting would be a scientific comparison of Flat vs. Click

@@christianbram1959 There is data around for that and flat pedals look to be just as efficient as clipless in terms of pedalling efficiency (Which matches perfectly with the findings here that almost all the power of an efficient pedal stroke is on the downstroke). The benefits of clipless, especially off road, is a reduced chance of losing a pedal on a bump or while very tired as well as the ability to hang on to the bike on really rough surfaces and to make the suspension work on lightweight bikes (If the bike is light enough it sometimes ends up rattling between the rider's feet and the ground rather than staying planted and using the suspension). I used clipless for years because that's what everyone else was doing, but swapped to flats probably a decade ago and have no plans to change back - I can ride further and faster than most people on clipless pedals, but that's because I'm fitter, not because flats are magically better. The biggest problem with flat pedals is finding ones with bearings (Or almost universally bushings at the crank side of the pedal axle) that can take actual mileage. Most of them shit their bearings/bushings out in a matter of months or even weeks in some cases when used for actual mileage. Hope's pedals are the only low profile platform style pedal I've used that can survive thousands of miles without any minding. If you can deal with the small platform and higher profile, the DMR V8 greaseport pedal is the most durable option for the money provided you pump them completely full of grease before using them.

Arthur J I believe this is what gets a lot of people in trouble using or thinking about it in terms of torque. A lot of tri-athletes think in terms of this, and consequently focus on pulling as much as they are pushing down. At least that’s what I learned when I did a few shorter tri distances. The pulling creates a lot of torque on the pedals, but doesn’t quantify to an increase in power. Additionally, for me, my HR was greatly increased versus just pushing down as hard as possible (or needed), and then letting the pedal complete the rest of its circuit with as little interference on the “on” leg as possible. Creating torque on the entirety of the pedaling stroke can fatigue the smaller muscle groups, and lead to cramping. IMHO

Data is good when you can reference it to a "feeling". The key is to treat them as a "duo" and not a master/slave relationship. I use my power meter quite often when trying to correlate it to a feeling. I have quickly figured out that for a given power level, the cadence does vary quite a lot based upon gradient to make it feel good. On the flats, I like ~80-90, going uphill 90-105, going down 70-80...and this is all the same power. So now when i see a hill I can proactively gear/cadence adapt and my VI has gone from 1.15-1.20 on many endurance rides to 1.05-1.10.

I’ll add it to the list.