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CONTROL
Control drills improve your rider’s neuromuscular and pedaling efficiency. It is
important in control drills to include extra technique cues to ensure that, as the
intensity or speed increases, technique is maintained.
SPIN UPS
From seated riding, while maintaining a low to
moderate resistance, the rider increases cadence
a small percentage at a time. Example: Set a
tempo and gradually increase leg speed 10%
and hold the new cadence for one minute, then
increase 10% and hold the new cadence for
one minute. Emphasis is on technique and skill
acquisition. You may also decrease RPM as a
cool down or recovery.
Utilize the RPM to identify the increase in
leg speed. Let your riders watch the time
and identify when to increase cadence.
CADENCE TRAINING
This training provides practice increasing one’s
normal riding cadence. This type of training
can be incorporated on flats or downhills. For
example, ask your class to ride on a flat, then
ride at a faster speed. They will become
accustomed to holding a faster speed with a
lighter pedal resistance, thus improving their
pedaling efficiency.
Encourage your group to maintain their
wattage, adjusting gears if the speed changes.
If you see bouncing on the saddle, ask your
group to focus more on controlling the pedals
or decreasing the speed until they find that
control again. Using RPMs, ask your riders
to notice at what speed they start to bounce,
and see if they can improve that week
after week.
DIALING IN
The purpose of Dialing In is to increase your
riders’ cadence with perfect balance and control.
Cue riders to begin with a light to moderate gear.
Ask them to not change gears for the duration of
the drill. Next, slowly increase pedal speed to a
cadence of 80 RPM. While staying in the saddle,
have them increase their pedal speed and tell
them to keep their hips smooth, with no rocking.
Suggest they concentrate on pulling through
the bottom of the pedal stroke and over the top.
After two minutes of Dialing In, they should be
maintaining about 90 to 100 RPM. Allow them
to recover and then try the drill again at a
new resistance.
Utilize the RPM to watch the increase as they
stay in control.
SURGES
Surges are gradual, controlled increases in
cadence while riding at a moderately high constant
resistance. After the increase is maintained for
a brief period of time (fewer than 30 seconds),
rather than recover, the rider returns to a pre-
surge pace. This is intended to push the cyclist
from a moderate to steady state, just over their
threshold, to a high-steady state. Surges may
be done seated or standing.
The RPM reading is perfect for allowing
riders to identify the surge and pre-surge
pace. Ensure they return to the same RPM
each time.
ACCELERATIONS
Accelerations are work intervals, using
progressive increases in resistance while
maintaining a consistent cadence. Accelerations
should continue for four minutes. Use a recovery
before beginning another set. Position on the
saddle can be gradually moved backwards as the
resistance increases to allow ease of pedaling
and better leverage and to provide power to the
pedal stroke. Cue to relax the hips to promote full
circular and fluid movement with the foot on
the pedal.
Give a fixed increase to the resistance each
minute with the gear lever (adding two—
five gears). Instruct riders to monitor the
consistent RPM and adjust accordingly.
DRILLS