Build a better economy

Expend the least amount of energy for the maximum amount of forward velocity, says Propello bike coach, Rob Wakefield...

01 IMPROVE YOUR PEDALLING EFFECTIVENESS

“If you have access to a Wattbike, this provides an excellent graphical view of your pedalling technique, illustrating clearly the areas of your pedal rotation that are inefficient.”

For many riders, it’s the transition from leg to leg where the ‘power dead spots’ are. “Focus on applying force around the complete pedal revolution," says Wakefield, “gently raising your knee towards your chest with your rising leg, while still pushing down with the falling leg. “Find the ‘dead spots’ with isolated leg drills in a fairly hard gear at around 60-70rpm. Do three lots of three minutes on each leg, with three minutes rest in between. “Over time, you will improve technique by activating the muscles on the back of the legs, as well as the more dominant muscles on the front of the leg.” Power saving: 5-10w

02 GET TO THE CORE

The less power you can lose to lateral pelvic tilt and pelvic rotation, the more you can put through the pedals. “Lift weights,” suggests Wakefield. “Try to mimic the position on the bike where possible with exercises such as upright rows, and include squats, deadlifts and some upper-body strength work. The functional exercises will engage all the core anterior and posterior muscles and improve movement and flexibility.” Power saving: around 10w

03 BE DYNAMIC

“Develop a more aerodynamic riding position,” says Wakefield. “Do scapular retraction exercises – pull your shoulder blades in towards each other/the spine, and towards your ears – to improve flexibility and range of movement. These will help you to tuck your head into your shoulders a bit more, thus reducing drag.” Power saving: up to 30w or more