If you are out on a bike regularly training, you might want to consider a slightly different approach.
A lot of riders go for the big heavy gears because they like to feel the power. Most riders have done this for many years, including myself by the way. The last few years though, I have changed my ways and encouraged many others to do the same.
If you have some kind of speedometer, then you should perhaps take a close look at it and in particular the revolutions per minute part, or RPM as its more commonly known as on your machine. You will also find these on all stationery bikes, and what I’m about to say will naturally apply to both stationery and more traditional bikes you will use outside of course.
Most of us when we cycle go for one steady pace and its usually between 60-70 RPM, some even as low as 40-50 I have found. This turns out to be a very ineffective way to ride a bike and can put greater strain on your joints, especially your knees, which is probably why you got on a bike for the first place, to reduce strain on your joints because of its non weight bearing benefits!
The first time you will try and ride at 80 RPM, it will shock you how many gears you will have to shift down on your bike! This is bad for the ego to start with, as you will have based your progress on the bike, especially a stationery bike, on the gear you were using, to shift down seems hard. Its time to forget about all of that because you will be working harder especially when trying to take extra oxygen in, getting less stress on your knees/joints in general and sweating quite a bit more.
If you can manage to keep the same gear and somehow get 80 RPM, then that’s fantastic but you will obviously notice how you will be working so much harder, and you will be unable to keep it going as long, there really is going to be an amazing difference for you!!
You can also go up from 80 RPM but this is too much of a jump to start with.
Lance Armstrong was one of the most famous riders to use a higher cadence, which is what you are doing when hitting at least 80 RPM, and this way of working makes you work so much harder aerobically, you will be taking much more oxygen in.
The benefits are going to be huge so lets give it a go, and if you cant get there to start with, keep shifting gears down until you can!
Interesting post Ke, thanx, at the moment I am unable to do anything as I have Broncitus, managed a walk and jog on monday, just a walk on Tues, and nothing since, really not feeling very clever, very breathless, but it cant last forever can it. Sticking to my eating plan which is easy when I feel like this, hoping I will be better by the weekend. Thought that I had dodged that bullit as it is usually January that I am ill.
sorry to hear you are still ill jean, when its sunny and bright outside, you always used to be out on the bike, you could guarantee it!!! get well soon.