A better bike makes you faster

5 tips for more pedal pressure on the bike: harder, stronger, faster

Ambitious racing cyclists often associate the idea of ​​pedaling with the idea that a lot helps a lot: the harder, the stronger, the faster! Chain on the right, thick gears and thus cranking a lot of kilometers should automatically make better. This may work in the short term. However, if you want to put more pressure on the pedals of your racing bike or mountain bike in the long term, you would quickly hit the wall with this strategy. With our 5 tips you can really develop more pedal pressure and become sustainably fitter and faster?

At the beginning of your cycling career, every kilometer you crank can of course make you faster and fitter. However, as soon as you have reached a certain level of basic and strength endurance, the pure collecting of kilometers only becomes a means to an end for statistics Strava. If you ask experienced cyclists, you will often hear that it is no real secret to get more pedal pressure and get faster on a racing bike. If you really want to do that regardless of the bike, then you should structure and plan your bike training. You should occasionally leave your comfort zone on the bike and ride some units with the necessary intensity and higher speeds than you would then like to pedal on longer distances in the future. It is therefore crucial to penetrate the limit areas in order to be able to push boundaries and increase personal performance. And sometimes even more often it is very important to drive slowly and for a long time in order to work on your basic endurance. Only then will you really be able to develop more pedal pressure and be able to pedal more persistently on the mountain for your season goal or in competition, drive a higher pace and, above all, hold it longer.

IF YOU WANT MORE PEDAL PRESSURE, HAVE TO PRESS MORE

If you want to set a new best time in your favorite segment in order to get as many kudos as possible from your training colleagues or if you want to get off your machine in the next short distance after an hour, then you should drive your planned pace regularly and sometimes faster during training. Special strength training for your leg muscles, such as squats and lunges, also help. This is how the pressure also reaches the pedals.

In addition, you should work on your strength and endurance once or twice a week. Intervals, short and crisp steps with a high cadence, such as rolling 8 x 20 seconds all out plus 60 seconds and repeating 2-3 sets two to three times, until the lactate swells out of your eyes, have a particularly great effect. You can combine this with long pace intervals of 8-20 minutes at 85-95 percent of your maximum heart rate. Sitting intervals on the mountain on moderate, constant inclines and with low cadence (8 - 12 minutes; cadence 60 - 70; 85 - 95 percent of your maximum heart rate alternating with 90 - 100 cadence and 65 - 75 percent; 2 - 3 Sentences).

THE TRUMP FOR MORE PEDAL PRESSURE IS A STRONG HULL

The core muscles are a weak point for many triathletes. Premature muscular fatigue due to back pain is a major problem for recreational triathletes. Not only for this reason should the training of core strength and core stability be given as much attention as cycling and running training. Regular athletic training once or twice a week should be as natural for every triathlete as running ABC, the right crawl technique and stretching! With weak or prematurely tired core muscles and a lack of stability of the upper body, optimal power transmission to the legs and, above all, energy are lost with every step. The result is less pressure on the pedals and lower speeds.
 
Therefore exercises for the back extensor, hip extensor and gluteus muscles, as well as the combination of some exercises, are excellent. The Superman in the kneeling elbow support is ideal for improving in all three disciplines: From the basic position with a straight back, one arm and one leg are stretched fully and straight forwards and backwards in the axis of movement at the same time and in opposite directions. Then the arm and knee are pulled back and brought together under the body (12-15 repetitions per side, 2-3 sets). In the meantime, it is crucial to maintain body stability without twisting the trunk and to coordinate the sequence of movements correctly.

MORE POWER LIES IN REST

Some ambitious triathletes, in addition to their full-time job and family, use every free minute for their intensive training in the three disciplines. Hours of kilometers are then eaten up on the racing bike or the time machine. But only a few people are aware of the special importance of targeted recreation, or even if they do, they use it rarely or not at all. The time with the family and at work with meetings and overtime certainly does not count towards relaxation.
 
No training is not the same as regeneration. But it is only during regeneration that the loads continue to have an effect on the body and the actual training effect comes into its own. In the recovery phase, the body repairs and optimizes important organic structures and optimizes the muscles for the next load. This is all the more important after intensive training sessions. You should therefore always make sure to train your light bike units as easily as possible and your intensive ones as hard as necessary, then your bike training will also be twice as fun!

STEP BY STEP, STEP BY STEP: FIRST HARD TRAINING, THEN THE WEIGHT

On the mountain, lightweights usually have a decisive advantage - moving fewer kilos uphill is faster with less energy consumption. Especially in spring with the first warm sunny days, racing cyclists and triathletes want to quickly increase their cycling performance and at the same time reduce the excess pounds of winter again. But that is often counterproductive and can quickly lead to a dead end: In hard training units you consume between 800 to 1200 calories per hour, depending on the type of exercise. However, your body can only store between 1500 and 1800 Kcal in the muscles and liver, depending on body size, age and training age, as well as gender. So if you eat too little, you will soon reach your limits with your consumption in regular training. If you want to increase your cycling performance at the same time, you will “hit the wall” faster than you think. Physically and mentally, it becomes demotivating to train in low blood sugar over the long term.
 
Of course, it can be very helpful to always roughly estimate the carbohydrates and calories you have consumed. Carbohydrates are also required for basic endurance training and fat metabolism training. Even with a well-trained fat metabolism, you are better at burning fat with carbohydrates on board and you are also not overexploiting your muscles. In order to increase your performance through more intensive units, you have to find the right amount of filled glycogen stores and which type of carbohydrate intake is the best for you. That is individual and highly complex, after all, our body is biologically organic and can do automobiles.
 
An optimal solution lies in the kind of the right nutrients before, during and after training, the intake at the right time and in the right amount. A normal serving of high-quality carbohydrates along with protein-rich foods such as rice or oatmeal should be eaten two to three hours before an intense exercise. You can grab bananas or energy bars in good time during training, but not only when you are hungry. In the first 30 to 60 minutes after training, natural sources of protein in the form of lean dairy products such as low-fat quark or nuts, as well as fish and legumes with fruit and vegetables are ideal. It is always true that the more natural the food, the better. My philosophy: "Real is better!" Http://stefandrexl.de/echt-isst-besser-der-mehrwert-natuerlicher-nahrmittel-im-sport/
 
 

FASTER THROUGH THE CURVE WITH GOOD DRIVING TECHNOLOGY

One cause of slower speeds and increased energy consumption is often poor riding technique on the racing bike. And that despite mostly good physical fitness - especially on the mountain and in curves. Shifting uphill correctly and mastering the descent with good cornering technique can make up for many a performance deficit. You should therefore practice the correct driving technique regularly.
 
If you are a moderate mountain rider, you should ride mountains more often in order to practice correct shifting and find out the most effective cadence. Find a suitable mountain that is about ten minutes uphill and ride it three to four times. When it goes up, of course it goes down again. Because you can use the same mountain for your downhill training at the same time. You can lose a lot of time on the descent, but you can also make up for a lot - provided that you can take corners properly. Many stages of the Tour de France are decided downhill.
 
You should always hold the pedal on the inside of the curve up and vary the curve position on the outside by applying appropriate counter pressure. Make yourself flat and grab the handlebars below so that the center of gravity is as low as possible and your eyes are directed towards the exit of the curve. It is essential that you adjust the pace before starting a bend, mainly with the rear brake. At the top of the bend, at the latest, your fingers have no business being on the brake levers. This means that you will definitely have more pressure on the pedals in your next race and will be able to glide quickly and elegantly through every curve on every descent.
 
 

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PHOTOCREDITS
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