TIPS FROM PERFORMANCE COACH ALAN MILWAY
A simple way to add some efficiency to your riding is by switching to clipless pedals. “If you’re riding in trainers, you’re not being efficient because you generally can’t do that pull-up stroke,” says Milway.
“A simple way to maximise your pedal power is to imagine you’re trying to scrape mud off of the sole of your shoe,” says Milway.
“If your saddle height is too low, you’re not maximising your power output or bringing your glutes into the equation,” says Milway. Give it a raise, but note that expert advice is worth seeking to get positioning spot on.
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High resistance is great for strength, but really inefficient if riding for long periods. “Unless you’re doing a specific strength block, a cadence of 80-90 RPM is a good rule of thumb.”