Improve cycling technique on your hometrainer
The biggest race of the year in triahtlon is just a week and a half away. Ironman World Championchips in Hawaii is an event many triathletes train to get to be a part of. If you are not in Hawaii this year then you might already be considering how you can get to be a part of the race – it’s after all by qualification only.
One aspect of improving you fitness is improving technique. This doesn’t mean you should do endless amounts of drills that you don’t understand any way but choose a few drills that you understand and that you can transfer into your swimming, biking or running.
I often see many do drills for the sake of the drill and not for the sake of getting faster – if you cannot see the transfer from the drill to the specific activity you should pick another drill.
There are many good drill for improving cycling technique and a hometrainer is a get tool in order to get the most out of your drills.
Here are a few of my favorite drills:
Squat to bike.
This is a good drill for beginners that are not sure where to get the power from their body to the pedals.
When you are on you trainer then the off the bike. Do a few squat exercises – close your eyes and feel where you are powerful in the squats – meaning activating your glutes.
Get on the trainer and use the same movement on the trainer – if you have a power meter this can be a nice help to see if you are getting more power.
A good indicator is that your glutes are tired after the bike.
After you get on the bike you close your eyes and pedal. Be fluid and effortless in your movements. The trademark of any good cyclist is a soft, smoothness yet super powerful pedal strokes. It is only beginners or triathletes ;) you will see grinding from side to side on the bike.
After a minute open your eyes. You will noticed an enhanced feel for you pedal stroke – giving more control of the movement.
High cadence intervals.
When on the trainer it is very good to try and do very high cadence intervals. Your cadence should be at the point where you are still not bouncing on the saddle but where you are in control. Don’t just do super high cadence for the sake of the high cadence but instead do the drill to improve your cycling.
When you begin to bounce up and down you are not in control and should not go higher. With time you will see you can be relaxed in a higher and higher cadence. Top cyclist make cadence 110 look easy – give it a try and see how you find it ;)