A very interesting article that sheds new light on what is considered correct cycle pedalling technique, and shakes up some well established dogmas giving us plenty of good food for thought… Mike
How to increase cycling efficiency to improve competition performance
You'd think that when it comes to technique, cycling is a delightfully simple sport. But over the years, a number of theories have been advanced about the best way for cyclists to pedal and maximise their pedalling efficiency. Joe Beer looks at the evidence and tries to separate fact from fiction.
From a clinical perspective, the bicycle holds the moving limbs of the lower body in a fixed arc; you have your foot in a rigid shoe, fixed to the pedal with a shoe cleat, which essentially attaches your foot to the end of a crank arm. When spinning the cranks (pedalling), this 'closed circuit' provides a fairly predetermined movement pattern, which allows for very little personal flair or style.
In effect, when studying the movement patterns during pedalling, all cyclists' legs look fairly similar to one another, regardless of the level of exertion, the terrain, or whether the rider is in or out of the saddle. This is in marked contrast to the huge variations that can be seen in runners' leg gait or freestyle swimmers' arm movement patterns. The key question, therefore, is whether and how can you become better at pedalling?
Foot action
There are many ways that riders have attempted to improve cycling efficiency (the amount of power produced for a given level of oxygen consumption), most notably trying to pedal in a way that accentuates the upward lift of the foot, and varying the pitch of the ankle in various ways. The exact method, terminology and descriptions of this technique depend on whose interpretation you read. Suffice to say there is no evidence that these methods produce any significant improvements in efficiency over the normal, simple method of simply concentrating on the 'press-down' phase of each pedal revolution(1). The best riders push down harder than the slower riders and therefore go faster – it's as simple as that!
Rule #1: push the pedals and don't over-analyse any special foot action
Copying the pros
It's hard to know whether pro riders are fit, good at pedalling efficiently or fit and good at pedalling efficiently! Few studies have properly tracked the career of elite cyclists so if there are any changes in economy over time, the data to support this notion are virtually non-existent.
However, there is a famous paper, on a certain Lance Armstrong, which suggests the measured gains in efficiency in his early years (see box 1) were due to changes to the muscle structure as a result of training and maturity(2). However, this data has been challenged by some researchers(3,4). They have suggested that the time periods examined don't show year-on-year comparisons, that VO2max and body mass changes were more significant than riding economy and, most importantly, that fundamental problems in data collection make the data impossible to compare over a seven-year period. Granted, the data presented by Coyle(2) show improvements in Armstrong's fitness; however, this improved efficiency may have been an indirect observation rather than the actual cause of his subsequent success.
Likewise, a study using 69 cyclists from recreational to world-class level suggests that there are not significant differences in cycling economy between such widely varying subjects(5). So rather than their superb pedalling efficiency, the key to being a top dog cycling pro may instead be the maximum power, aerobic fuel efficiency, tactical awareness and fatigue resistance.
Rule #2: your potential maximum riding economy is likely already innately fixed. However, lower body fat levels and bike weight, increased strength and power, better tactics and correct sports nutrition can all make you a much better rider.
Fitness first
A common assumption is that elite riders must share similar traits in order to get to the top. One of these assumptions is that elite riders must be efficient because they ride huge distances every year (circa 25,000-45,000km). However, this is debatable. Data from professional teams has shown that across a batch of 12 world class riders cycling at around 400 watts (around 5 watts per kilo of body weight) gross efficiency can vary from 20.9 to 28% – in other words average to super-human efficiency(7). This is a huge variation considering these riders had all shone at elite level and all ridden massive distances.
Interestingly, data presented by the Spanish team that did the research actually suggests that those with a lower maximum aerobic capacity (VO2max) can adapt and make up for such shortcomings with increased riding efficiency(7). Interestingly, this phenomenon (of modest VO2max but superior efficiency) has also been hinted at by some researchers from the field of running biomechanics.
Higher cadence?
Many people have examined Lance Armstrong's riding ability and (mistakenly) deduced that for all riders, the best way to pedal well is to spin the cranks at 95-100rpm. However, lets make a couple of things crystal clear:
1。 The higher cadences used by professional riders is because they are producing as much as 400-500 watts in time-trial efforts or climbs of 20 to 60 minutes;
2. Recovery from day-to-day 'tour' riding is easier with higher cadence riding, so riders chose this as a matter of energy conservation(8). So while Lance may ride a time trial at close on 100rpm, he is sustaining over 450 watts. Lesser mortals can probably only sustain around 250-350 watts, so cadence can be significantly lower – say around 75-85rpm. This is especially so when climbing where many cyclists can find improved efficiency (and ability to climb) at around 70rpm.
Macintosh和他的同事已经表明，发生在57，70，86和99rpm（9）为100，200，300和400W循环的最佳节奏。 这使人们对年代久远的建议，骑自行车的目的应为95rpm的一些疑问，因为“的利弊做什么”。 但可悲的是，我们不都产生400瓦的时间试验和快速爬升的努力！ 事实上，在审查在这一领域的研究，科学家们得出的结论是：“一个在低循环到中等强度的节奏比较高的选择是不合算的，并可能危及在长时间的循环性能”（10）。
规则＃3：选择一个节奏，反映您的输出功率;慢骑热身应使用较低的节奏，而高努力的时间试验应使用较高的节奏。 除非你的精英车手，这是不太可能，你将受益于使用超过大约85rpm的节奏
五件事情不要做，以提高效率！
- 集中在涡轮教练机演习的很多 - 这是不可能帮助效率。 改用滚筒平衡，协调和踏板的动作更顺畅;
- 在自旋类的高强度的间隔放置了很多重点 - 有没有证据证明这会有所帮助。 一个固定轮子的自行车在道路上或强度较低的协调自旋骑自行车可能会更富有成效;
- 这些已经过测试，并已显示没有任何好处（6）购买独立“Powercranks（左，右曲柄可以相互独立旋转）;
- 大幅削减碳水化合物或限制不再乘坐喂养，迫使你的身体适应和变得更有效率。 这仅仅是可能导致疾病和倦怠;
- 做过多的高节奏踏板旋转速度骑在企图能够旋转110甚至120RPM。 除非你能匹配1 400-450瓦或更大的持续的努力，你只是让自己按下对空气的伟大，而不是迫使踏板向下起来！
四种方式来获得更有效
- 骑辊：这些包括一个简单的三桶的设备，这是越来越忽视，现在宽屏训练系统可以连接到室内的教练。 然而，高效的轨道骑自行车的人，时间的试验者和环跨车手使用辊，其高效的骑马方案的一部分。 短期观察表明，光滑的踏板风格，在这样一个无情的表面平衡，可以等同于1-2％，在提高效率的措施。
- 骑多：虽然我们没有直接里程的诗句效率表，以证明多公里，意味着更好的效率，好骑手骑自己的自行车，每周数次。 一个骑马的最低水平，必须坚持以（喜欢任何技能）。 不同的使用节奏，自行车的类型（固定轮，晚上骑马，越野山地车等）和发展中国家处理所有有助于维持一个更有效的伙伴关系车手/自行车。
- 使用非循环链环（像Cervelo测试团队！）。 变量圆周前面的Q-环链环，可以提高踏板的效率（11）。 向下中风和缓和在底部和顶部的踏板行程的阻力增加，非圆形的环，可以使蹬踏容易，而不必去想一个新的踩踏风格，尤其是爬坡时。
- 不同故意抑扬顿挫，节奏非常低丘陵（如50RPM与平稳，控制压力大排档）快速旋转短暂的8秒冲刺，点燃大量的肌纤维。 有多个节奏的甜蜜点或骑单速。 通过保持多样化，神经系统，肌肉和能源系统必须适应。
参考文献
1医学科学体育Exerc 2007 39（6）:991-995。
2。 研究APPL。 生理学，2005年; 98:2191-2196
3。 研究APPL。 生理学2005; 99：一六三○年至1631年
4。 应用生理学2005年; 99：1628年至1629年
5。 0749-6419运动医学2004; 25（5）：374-379
6。 研究运动生理学执行。 2009，4：18-28
7。 MED体育科学2002 34（12）:2079-2084;
8。 医学科学体育Exerc 2001 33（8）：1361年至1366年
9。 医学科学体育Exerc 2000 32（7）：1281年至1287年
10。 诠释研究SP。 2009年物理学效能; 4：3-17
11。 参考生理学人类学： 2009年28（6）:261-7
乔啤酒是一种耐力的铁人三项，duathletes，运动的车手和时间的试验者的教练工作，通过他的公司JBST.com。 他也是“需要知道铁人三项”（Harper Collins出版社的作者）
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