|How to Conserve energy?||flyinbowlofmilk|
Feb 24, 2002 5:49 PM
|I have been rding with LBS Group for going on 4 months. My problem is that when they get ready to step it up or speed up, I get dropped after 2nd time. How can I conserve energy to stay with the group on the next to last speed up?|
|re: How to Conserve energy?||RobO|
Feb 25, 2002 12:39 PM
|Little things help a lot. Instead of just being in the group, be on someone's wheel. Also it might be a good idea for that guy to be really large. Believe it or not drafting behind a 170lb guy and a 200lb guy makes quite a difference.|
Feb 25, 2002 6:23 PM
|Certainly one trick is to ride smoothly. There is a tendency to jump just as hard as the person in front, whereas you actually can let a little space open up and conserve a lot of effort. When the pace increases, increase your pedal pressure by a comfortable amount and catch up a little more slowly (still stay in the draft). It is much more draining to have short bursts of effort. For the same reason, keep your cadence high, as it makes it easier to increase speed.|
|find a good arm position||shirt|
Feb 25, 2002 7:39 PM
|This will sound crazy, but I've found that really working on finding the best way to hold your arms can do wonders. The less energy you spend holding yourself up, the more you can put into your spin.
I've spent a long time watching my HR monitor while adjusting my position (on an indoor trainer) and notice that when I hit just the right relaxed position with my arms, I can drop my HR 5-8 beats. This is significant.
I notice, however, that you've only been riding with the group for four months. That's probably your problem right there. The naked probable truth: you're not strong or fast enough. Ride with them for another year and see if this is still the case...
|re: How to Conserve energy?||JJ|
Feb 26, 2002 9:19 AM
|Good advice thus far. Relaxing is good, trying to be comfortable and efficient on the bike is important. Use as little energy as possible to spin. Trying to control your heart rate is good. Control your heart rate by monitoring your gear selection. Sometimes you might want to go to bigger gears and decrease your cadence; this will help to get your breathing under control. The most important advice: don't stop riding with faster riders. You will continue to get dropped, but each time you'll get a bit further in the ride. If you want to be fast, ride with faster riders. It hurts, but it is well worth it in the long run.|
Feb 26, 2002 11:33 AM
|This could get your heart rate to lower as well as aid in energy conservation. I say "soft" because it describes the relaxed feeling I get when I change my breathing pattern.
By concentrating on exhalation we can expel CO2 from our lungs more efficiently. By forcing yourself to exhale stronger, you will start to see improvements during those hard efforts or recovery. We find ourselves naturally breathing harder, but the inhalation phase comes automatically. I've heard from experienced USCF coaches that we need to work more on our exhalations.
When I realize I need to do this during a hard ride, I start exhaling purposely at first. Once I feel the improvement, I tell myself to relax. I take a quick inventory of what my body is actually doing and correct anything that is too tense or wasteful. Now, take it a step further and relax the breathing process. I don't know how to best describe it... It feels like you are going into a different "zone" or something. You can feel the difference in your spine. You become focused on your body's efficiency, and the resulting feeling is relaxing. A glance down at your heart rate will reflect how it is working. Each person can find this, but it may be different than what I tried to describe.