Never has there been more equipment, technology and advice available to cyclists looking to improve their performance. To help avoid the confusion, and likely save you from some over eager purchases, we have created a list of key pieces of equipment and advice that we think will help contribute to furthering your cycling fitness.
Clipping in pedals
For most people, once they have tried clipping into pedals using cycling specific shoes rather than trainers, there is no looking back! Clipping into your pedals (with ironically named Clipless Pedals) enables you to keep your foot in contact with the pedal for the entirety of the pedal revolution. Without your feet slipping off the pedals, you are able to transfer more power in the downward phase and upward phase of your pedal stroke, increasing your pedalling efficiency to make you a faster cyclist!
Having your foot fixed to the pedal is also of particular benefit during sessions that incorporate high cadence and climbing out of the saddle. Eliminating the wasted energy and worry of trying to keep your foot in contact with the pedal will help you focus on completing your ride or effort to the best of your ability, which will ultimately contribute to improving your fitness.
There are a variety of clipless pedals available which are compatible with different types of cycling shoes. Pedals used on road bikes, typically have a larger surface area, designed for optimal power transfer. However, this means the cleat mounted to the bottom of your cycling shoe is more cumbersome – ideal for cycling but bit trickier for walking in! Mountain bike pedals, known as SPD’s, allow you to clip in both sides of the pedal and the smaller cleat attached to your shoe sits snuggly on the sole. This makes SPD’s popular with tourers and commuters too, as the cleat design means they are much easier to walk in than road cleats. Your local bike shop is a great place to seek advice on which clipless pedal setup is best for you.
Heart rate monitor
A heart rate monitor is the first step in quantifying your training. By establishing your threshold heart rate you are able to set heart rate training zones. Different heart rate zones, will bring about different physiological responses. For example, cycling within the upper zones will help improve your maximum power and speed whilst cycling at the lower zones will help develop your base fitness. By being more specific in your approach to training you are able to build upon your strengths and target your weaknesses with greater accuracy than relying on your rate of perceived exertion alone.
Power meter
Power meters provide the next step up in analysing your performance. Power meters provide you with real time information on the amount of power you produce whilst cycling in a measure of watts. Completing a functional threshold power test using a power meter means you are able to set personalised training power zones. Much like heart rate zones, this information enables you to optimally prepare and then perfectly pace both training efforts and events. However, using power also has the benefit of eliminating the physiological factors that could affect heart rate such as hydration, energy levels and temperature. Power provides a more accurate representation of the work you are putting in and the effort you are likely to be able to maintain. This information is often used in addition to heart rate and will help maximise your training session thus contributing to an improvement in your fitness levels.
Cadence sensor
Cadence sensors measure your energy output in the form of pedal revolutions per minute (RPM). The most efficient cadence is identified as 80-90 rpm, but for novices it can take time to become comfortable riding at this rpm. Manipulating your cadence during specific training sessions or efforts can bring about different training effects, for example, a low cadence of around 60-70 RPM will recruit more muscle fibres and help increase your leg strength versus a high cadence of 110 RPM which will increase your leg speed and place more demand on your aerobic system. Being mindful of your cadence will help you establish a comfortable and efficient rhythm whilst riding, as well as providing you with a tool to improve your fitness.
Turbo Trainer
A great, cost effective way to turn your bike into one of the best bits of indoor training equipment is by attaching it to a turbo trainer. When it’s dark outside, if you need to train at unsociable hours or when the weather is horrific, the ‘turbo’ as we call them, can form the centre of your training regime.
There are lots of different varieties of turbos- fluid trainers, direct drive trainers, smart trainers to name but a few. Seek advice from your local bike shop to help you decide which is best for you, your bike and your budget.
Find somewhere cool and accessible to set up your turbo. If you can leave it set up when not using your bike on the road, then even better – you’re more likely to use it that way. To stay motivated on the turbo, you can play upbeat music (use headphones if you need to keep it quiet). Also structured training with power and heart rate or just a stop watch can help keep you focused. Learn to use your turbo effectively and it’ll soon be your new best friend!
Be goal driven – put a number on your back: Sportives and Cycling Challenges
Challenge yourself by entering events and competitions to help keep yourself motivated. Having an event to train for will give you a clear idea of the type of training you will need to do in order to prepare correctly. The structure will help you stay engaged with your training, so you are able to keep progressing and furthering your fitness, in order to reach your goals. Chatting to people at your local bike shop and cycling club is a great way to find out more about local events and to meet people to train with share the same goals.
Before immersing yourself in the latest technology and bike talk, it is worth remembering that nothing beats riding your bike! Whilst there are no shortcuts, hopefully you can see from this summary that there are some great ways in which to help you train effectively!