Power
to the Pedals
By Kathy
Zawadzki, CTS Certified Coach
from roadcycling.com
Time
trials are excruciating events. As a race against the
clock, a competitor must ride at their limit from
start to finish. There are many components of a time
trial that contribute to a good ride; these can
include equipment selection, mental attitude,
aerodynamic position, and nutritional status. However,
success in the time trial is most dependent on the
athletes' physical ability to generate power to the
pedals. This ability is dependent on a combination of
strength, power and speed of movement. Strength refers
to a force that one can apply against a resistance,
such as lifting weights; and power refers to the
ability to exert that force at speeds characteristic
of cycling. Studies have shown that the combination of
strength training and power training result in greater
gains in each.
You can
help to develop your ability to deliver power in time
trials by performing long intervals. During interval
training you are targeting the cardiovascular system
to help generate power, but where does that power
originate? In this article we will review two ways to
build strength and power for a time trial event. The
first is to increase core strength, which will help
put more power to the pedals by providing a solid
platform for the lower body to push against. Riding
with an undeveloped torso is similar to riding a bike
with a cracked frame, the power will dissipate
elsewhere. Secondly, we will address transferring
strength gains from the weight room into power
production to the pedals through on the bike strength
training.
Core
Training
In the last few years, there has been a big increase
in the emphasis on strengthening the "core"
of the body. The body's core, which includes the back
and abdominal muscles, can be a weak link for many
time trialists. Because of the extended aerodynamic
positions, cyclists may be able to generate ideal
power early in the event, but then low back fatigue
and pain contribute to a loss of power. Most riders
give away significant pedal power because of weak low
back and abdominal muscles.
The legs
perform most of the work in cycling, but a strong core
will increase stability on the bike and increase power
transfer to the pedals. In addition, a strong lower
back will allow you to remain in a more aerodynamic
position for longer periods of time without
discomfort. Here are a few things to keep in mind when
working to strengthen core muscles:
-
Begin
your core training with simple exercises -
abdominal crunches, back extensions, leg raises
and bridging exercises (see list below).
-
Progress
to more complex exercises as you increase your
core strength. Include a variety of exercises to
minimize the risk of injury and keep you
motivated.
-
Explore
the option of completing some of your exercises on
an unstable surface such as balance boards or
stability balls.
-
Spend
equal time training the muscles in your lower back
as you do the muscles of your abdomen. By omitting
one you will create an imbalance in muscle
strength and increase the risk of injury.
In addition to the exercises listed below, check out
your local fitness center, they may offer classes for
learning more exercises that will help to strengthen
your core.
Crunches
(abdominals) Lie on the floor with your knees bent
and your feet flat on the ground. Press your lower
back into the floor. Extend your arms and place your
hands on your thighs. Exhale and crunch forward 3-5
inches. Keep your head in a neutral position; don't
let your chin move toward your chest! To increase the
level of difficulty, crunches can be done on a
stability ball instead of the floor. As you become
more adept at using the stability ball for crunches
you can begin to bring your feet closer together thus
increasing the instability factor and recruiting more
core muscles.
Prone
bridge (also known as elBows and Toes) Lying on
your stomach on a mat, balance on the tips of toes and
elbows while attempting to maintain a straight line
from heels to head. Start with 20-30 second efforts,
rest 30 seconds and repeat. Work your way up to 4 or 5
repeats of 30-sec each.
Lateral
Bridge (obliques) In a sideways position on the
floor, balance on one elbow and the side of one foot
while attempting to keep the body aligned in a
straight line. Be sure to concentrate on the pelvic
position - keep it all aligned. Start with only 10-15
sec, and gradually increase to 4 repeats of 30 sec on
each side.
Stability
Ball Trunk Extension (low back) Lie face down on a
stability ball with your knees slightly flexed and
your legs spread out for balance. Place your arms next
to the body, off to the side (less resistance), or
overhead (more resistance). Begin with your trunk
flexed, with tension in the muscles that run on either
side of the spine. Pull your shoulder blades together
and down toward your buttocks as you begin to lift
your torso off the ball. Slowly extend one vertebra at
a time. Hold and then slowly lower your trunk back to
its original start position. Repeat 10-20 times.
Stability
Ball Hip Extension and Leg Curl (low back and
hamstrings) Lie on your back on the floor and
place your lower legs on a stability ball. Put your
hands flat on the floor at your sides. Push your hips
up so that your body forms a straight line from your
shoulders to your knees. Without pausing, pull your
heels toward you and roll the ball as close as
possible to your butt. Pause, then reverse the
motion-roll the ball back until your body is in a
straight line, then lower your back to the floor and
repeat.
On-the-bike
strength training
During the off-season you can develop a solid strength
base in the gym, however, strength training alone will
not make you a better time trialist. By adding
on-the-bike resistance training to your program, you
will transfer the strength gains from the gym to pedal
power. The combination of a well-designed strength
training program and on-the-bike strength training
will maximize your potential.
Most of
the power delivered from your legs to the pedals comes
during the first half of the pedal stroke. The muscles
that are active during this phase include the
quadriceps, hamstrings and gluteus maximus (your rear
end). The gluteal muscles are used to a much greater
extent in the time trial due to the aerodynamic
position. These muscles are most active during the
first half of the down stroke, providing substantial
power when it is most needed. The following drills
allow you to target these muscle groups and transfer
the strength gains made in the gym to specific
on-the-bike applications.
One leg
pedaling. This strength and skill drill will help
to increase power through the top center and bottom
dead center of your pedal stroke. This drill is best
when done on an
and should be ridden at a moderate intensity level. To
specifically target the muscles used in a time trial,
complete the drill in your aero position. After a
thorough warm-up, pedal with only one leg at 50-60 rpm
in as hard a gear as you maintain for 30 seconds to
one minute. The pedal stroke should be made as smooth
as possible. Alternate and ride with your other leg
for the same time period. Rest for 2-4 minutes between
efforts by riding with both legs at a faster cadence
(95 - 110 rpm). Repeat the drill 4 to 8 times for each
leg.
Muscle
Tension Efforts. These workouts can be performed
on a steady climb (5-8%), against the wind on flat
roads, or on a
. The idea is to maintain a low cadence (55~65 rpm)
while pushing against a high resistance. The purpose
of the lower cadence is to allow you to limit heart
rate, increase the muscle tension and force you to
concentrate on your pedal stroke without the benefit
of pedal momentum. It is important to stay seated and
in your aero position during the entire effort. Try to
get an even amount of power output throughout the
entire pedal rotation. Initially, pedaling this slow
with this amount of resistance is going to cause your
pedal stroke to be uneven. If these are done on an
indoor trainer, you will hear the wheel surging and
slowing through each pedal stroke. Try to eliminate
this surging by "scraping the mud off your
shoes" at the bottom of the stroke, then pulling
up through the back, and extending over the top into
the downward push back to the bottom. These high
muscle tension efforts can be ridden for 10 to 15 min,
allowing the same time for recovery. Start with 2 or 3
repeats and increase up to 4 or 5.
Power
Starts. Designed to help increase your power to
the pedals, this workout needs to be done on a flat
section of road. Select a large gear, possibly a 53 x
12-15, but adjust accordingly depending on your level
of development. You want to begin this drill at a very
low speed (3-5 mph). When you begin, JUMP on the
pedals, out of the saddle, driving the pedals down as
hard as possible. You want to use the leverage of the
handlebars to move your body over each pedal as you
drive it downward. Each effort should last no longer
then 10 pedal strokes or 8 to 12 seconds. Since this
is a muscular workout, you can ignore heart rate
during these efforts. It is important to ride easy for
5 to 7 minutes between efforts to allow for full
recovery. You can start with a set of 3 to 5
repetitions and build up 8 to 10 repetitions. This
drill does place a high load on the knees. Do not
attempt this drill until you have completed at least a
month of basic strength training.
About the
Author
Kathy Zawadzki, M.A. received her Masters degree in
Exercise Physiology at The University of Texas. She
coaches full-time with Carmichael Training Systems, is
a USA Cycling Elite Level Coach and CTS Certified
Cycling Coach. Kathy has coached Paul Martin, gold
medallist in the IPC World Championship Time Trial,
for the past four years.
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