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spin vs. power(4 posts)

spin vs. powerif5
Jul 26, 2001 7:22 AM
I come from a weight lifting background (which does not mean I have big/strong legs) but I am into my second year of riding, I seem to be able to "spin" fine (90-105) for a good amount of time, but have
problems with power (80-85) for any length of time. What do I need to do to fix this? What should I be focused on?
Jul 26, 2001 9:18 AM
Hills, hills, and more hills. It will force you to pedal at a lower cadence and give you the mental toughness to go along with it. Learn to love hills. If you are still spinning up a hill, then find a steeper one. Hopefully you don't live in a flat area, but if you do then ride into a strong wind.

High cadence is not really a problem though. It will save your knees in the long run. I am usually trying to get riders to pedal at a higher RPM, but I have ocasionally seen someone with a lot of spin and no power. You can also do some short low RPM training at 40-60 RPM to develope power, or do some squats in the gym, but most people will not really stick with it.
Jul 26, 2001 9:25 AM
Not sure you need to fix anything. If your body says spinning is good, why try to change?

Nonetheless, I think it is useful to have a broad range of pedaling abilities in your quiver.

So, to work on lower rpm's, I'd do two things. First, find some longer hills and do repeats up them, sometimes staying seated, and sometimes standing for about as long as you can. Choose a relatively hard gear. Also, I'd to the same thing on a stationary trainer (not rollers). You'll develop strength/endurance from this.

Read Joe Friel's book on training, the Cyclist's Training Bible. It addresses this very issue.

Hill training...Mabero
Jul 26, 2001 9:33 AM
Do a hill repeats on a hill that takes 3-5 minutes to get up with a moderate grade...Just stay in the saddle, and this will beef up your strength.