Correct Cycling Technique - Life Fitness Lifecycle GX Training Manual

INSTRUCTING
SKILLS

CORRECT CYCLING TECHNIQUE

Once the bike is set up correctly the user is in a position to adopt a safe,
efficient and enjoyable workout.
The following teaching points should be introduced during
every warm-up to ensure the user is in the correct position on the bike:
•
Sit with their backside at the rear of the saddle
so that their sitting bones are supported
•
Lift the chest and look straight ahead
•
Lean forward, hinging from the hips and NOT
arching the spine
•
Place the hands on the handlebars in Position
2 and slightly relax shoulders and arms. (see
pages 22-23 for body and hand position
overview).
•
The abdominals should be engaged to
provide a strong core
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PEDALLING
The push phase
If you imagine a clock face, the push phase is
approximately at the 2'o clock position and will finish
at the 5 o'clock position. This phase produces the
most amount of power by recruiting the gluteals,
quadriceps and calf muscles.
The pull/recovery phase
This occurs at approximately the 7 o'clock position and
ends at the 11 o'clock position with the recruitment
moving towards the hamstrings and hip flexors.
It is important to pay attention to BOTH phases to
ensure a fluid and even power output.
TEACHING POINTS ON BASIC
PEDALLING TECHNIQUE:
•
Slide the hips to the back of the saddle
•
Push forward through the pedal by dropping the
heel down
•
Scrape the ball of the foot (as if removing dirt from
their shoe)
•
Lift the heel on the upwards/pull phase in order to
recruit the hamstrings
ANKLE/FOOT POSITIONING
DURING HIGH-CADENCE AND
LOW-CADENCE WORKOUTS
High cadence (sprints)
During high-cadence workouts, the ankle stays
in the same position through the whole rotation:
approximately 90° with the toes slightly lower than
the heels. It reduces the degrees through which
the ankle must rotate, therefore speeding up each
revolution.
HIGH CADENCE
Key cues to use during high-cadence workouts:
•
Abs engaged
•
Toes slightly down
•
Add resistance if you are bouncing in the saddle
•
Relax upper body
•
Eyes forward
•
Decrease resistance a little if legs start to
slow down
Low cadence (muscular strength)
Goal is maximal force through the legs/power output.
Using the ankle to change the angle of foot on the
pedal through the rotation will allow more force/power
to be produced.
The basics are
•
Push forward and down, drop heel down to go
through the push point
•
'Flick' the heel up as you move down to be able to
scrape with toes at the bottom (toes at their
lowest level)
•
'Flick' the heel down again pulling backwards and
lifting the knee on the way up
KEY CUES TO COACH AT
SLOW SPEED WITH HEAVY
RESISTANCE:
•
Slide backward
•
Push and pull
•
Drop the heel
•
Push the knee to the handlebars when rolling over
at the top of the pedal stroke
•
Scrape the pedal at the bottom
LOW CADENCE
© 2014 Life Fitness
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