Transcript Effective Cycling Presentation

Effective Cycling
Adam Masters
Introduction
 Adam Masters
 What is meant by effective cycling
 Brian cox
 Energy / power
Areas of consideration
 Bike fit /positioning
 Aerodynamics
 Position for tri
 Group riding
 Pedal technique
 Bike kit
 Cadence and gear selection
 Pacing
 Riding technique climbing and
descending
Bike Fit / Position
 Effective power transfer
 Correct saddle height and reach
 Centre of gravity
 Ability to control bike
Position for tri
 Difference and why
 Muscles used
 Impact on running
 Impact on bike handling
 Race distance
Aerodynamics
 Theory of aerodynamics and its effects
 Bike set up
 Where energy is lost
 Accessories that can effect aerodynamic efficiency
 Kit for bike
 Clothing
Pedal Technique
 Phases of pedal stroke
 Muscles used and when
 Power transfer / shoes
 Movement of knees
 Cleat position
 Ankling
Pedal Technique
'Perfect' technique for riding on the flat. Notice the
strong 'ankling' motion between 3 & 6 o'clock and the
high ankle/heel during the back part of the stroke.
http://www.perfectcondition.ltd.uk/Ar
ticles/Pedalling/pedal_ideal_small.gif
Pedal Technique
Cadence and Gear Selection
 What is cadence
 90-95 rpm
 Impact for tri
 When to change gear
Pacing
 Different pacing for varying distances
 Team sky
Riding Technique Climbing/ Decending
 Climbing seated / standing
 Gearing
 Weight distribution
 Descending correct line
 Braking
 Weight distribution
 Grip
Group Riding
 Riding in a group
 Etiquette
 Hand signals
 Bit ‘n’ bit
Bike Kit
 Questions
If all else fails ………..