Improve Bicycle Pedaling Efficiency: Is Your Pedaling Balance?

Improve bicycle pedaling efficiency: Is your pedaling balance?


A driver who wants to succeed is not only to make his riding posture very aerodynamic, but also to improve the pedaling efficiency. In addition, the pedaling symmetry is also the focus of the driver. The symmetry of the pedaling will not only affect our riding efficiency, but also affect our health.


Cycling is not a very demanding sport, but it doesn't mean riding technology. It doesn't matter.

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Mastering the right gear ratio, maintaining an efficient pedaling rhythm, and reducing the physical energy consumption of riding are all basic skills that drivers who want to ride farther and faster must master. If you want to get good grades in the time trial, you have to learn how to make your posture more aerodynamic and minimize the resistance to advance. Anyway, although all of the above are important, there are some details that we can't ignore, that is, the trampling itself.


In terms of the nature of the pedaling, the most perfect stepping is to draw a circle. Your feet are combined by locking and locking shoes, so your muscles and joints are already determined by the height of the seat, the position of the hips, and the position of the foot. As long as your crank is equal in length, then Your pedaling dynamics are symmetrical.


However, if you step on each step from a biomechanical point of view, the truth is not as good as you think. Everyone's pedaling on a bicycle is not necessarily completely symmetrical. Simply put, your left leg may use more force than your right leg. This will lead to two results: you may feel prematurely tired in long distance riding (in fact, you can ride farther! JAY note), and second, different pedaling power output will make your body unbalanced , bringing a higher chance of injury.


How unbalanced?

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The difference in strength between the left and right legs in a special study can be very large. In a set of research data, six highly trained male athletes used the SRM power meter model to simulate a 40-kilometer time trial to test the pedaling power of their left and right legs. The experimental results show that the left and right sides are unbalanced, with an average difference of 13%-17%.


In the final stage of the simulation time trial, all drivers increased the cadence. At this time, the difference between the left and right feet was reduced, but the usual feet of each driver still dominated.


Unbalanced forces can lead to overuse and increase the chance of injury

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In another study of pedaling asymmetry, scientists performed tread biomechanical studies on 11 professional riders who often train long hours and long distances. These players, with an average age of 53 years and rich experience in riding (between 4,500 and 14,000 km per year), consider themselves to have very good riding skills and, in addition, they are not sustainable until they participate in the study. The pain or the realization that they may have asymmetry in the biomechanics of pedaling.


The riders performed an 18-minute ride test on a vehicle equipped with an SRM power meter, while using the TACX power meter ride, and adjusted to the optimum geometry according to the rider's body. In the test, the pedaling force applied to the left and right cranks of each tester can be recorded corresponding to the power output data. This will give you an idea of the pedaling force that each tester exerts at each point during the pedaling process.

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Improve the meaning of pedaling symmetry


The asymmetry of trampling, throwing away the risk of injury, does not say that the imbalance between the left and right legs will cause the body to feel prematurely fatigued, and the powerful legs will make up for the small legs with greater strength. Maintaining power output is a less efficient way. In view of this result, it is of great significance for qualified drivers to detect their own pedaling biomechanics, improve pedaling efficiency and reduce the chance of injury.


How to check the symmetry of leg strength


Don't think that you are symmetrical, you think it's balanced, and you don't feel normal. You need accurate measurements. Look at the data to analyze whether your left and right output power is balanced and smooth. This should be accurate. Power meters with left and right output tests, such as SRM, for accurate measurements.


How to improve the symmetry of the legs



Leg strength training

If you have a very obvious asymmetrical pedaling output on your left and right legs, then you need to do special strength training on the weak side to improve your pedaling symmetry and improve pedaling efficiency. Bow and arrow steps and side lung steps are very good methods. Through certain training, the difference in the output power of the legs is gradually reduced, and the symmetry of the output on both sides can be improved.


Stepping on balance

Of course, it is also a good method to use the power meter on the riding platform to perform the balance training on both sides (requires the power meter to test the output torque of the two legs separately). Your pedaling goal is to minimize the difference in output power between the left and right feet. . This, like strength training, can effectively improve your pedaling imbalance.


Case

In November 2007, Matt Brammeier was hit by a cement mixer, causing a femur fracture and a tibia, which forced his career to be suspended.


However, through a long recovery process, Brammeier returned to the stadium and returned to his favorite bicycle. But at this time another problem appeared, his right side is bigger than the left side. Its left lumbar muscles are very weak – this is an important part of the stability that plays a big role in stability. This made his riding very difficult.

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Brammeier uses resistance to carry out some specially designed small training to reactivate his waist. It even uses a special crankset with a clutch to train, which allows him to use the right muscles to force. It was this training that allowed him to rebuild the correct riding skills.


At the time, Brammeier still had an imbalance of leg strength. He continued to spend three months alone on his left leg for weight training. The daily core training and cycling training is very difficult, but in order to solve this problem, he still insists on training and continues to maintain the rehabilitation of the waist.


Huang Tian pays off. Brammeier is still a professional driver. His courage, endurance, persistence and his love of bicycles have helped him through the long and frustrating period of his life. Scientific training has brought him back to the cycling track. And now he has won 5 Irish national championships.


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