Friday, August 28, 2009

Basic Cycling


Pedaling Mechanics

  • Pedaling should be envisioned as pedaling in “circles”. Another helpful image is that of scraping mud off your shoes at the bottom of the pedal stroke. Again, these are just visualizations and should help you translate the idea to the pedal stroke.
  • During the recovery period of a pedal stroke, you should be continuing the cicular motion of pedaling, while pulling up on the pedal at the same time. One of the most common mistakes in cycling is only pushing down on the pedals and not pulling up.
  • Try hard to avoid bouncing while riding
  • Try hard to avoid any rocking motion while riding.
  • Stay focused on keeping your upper body motionless and not allowing your hips to rock from side to side. You will get more force to the pedals and more forward momentum if you can become fluid in getting the power from the pedal stroke to your legs.
  • Higher Cadences: these are defined as RPM’s of 90-110. This is definitely a learned skill and requires much practice. The use of higher cadences produces more efficient cycling, with less fatigue to your legs because you will be using less Type 2 muscle fibers (fast twitch muscles) that fatigue more easily. By minimizing the use of your fast twitch fibers you will:
      • Decrease glycogen use (burn less fuel)
      • Decrease lactate production (which is when you start to feel the burning sensation during the workout)
      • As a result, you will experience to less muscle fatigue

SMOTHER PEDALING

One-leg pedaling is another approach to adding strength (and variety to your indoor training at the same time). Normally, when you pedal with both legs, the leg that pulls the foot through the bottom of the stroke and back up to the top of the 360 degree “cycle” is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking).Learning to pedal a complete, 360-degree circle with both legs working together will make you a better rider. Practicing with one legged drills will embed this idea into your pedaling style.

  1. Warm up on the trainer for 20 minutes while pedaling with both legs.
  2. Unclip one foot from the pedal. Rest it on a chair or stool just outside the left pedal circle.
  3. Pedal at 90 rpm using your right leg, using an easy gear until you get accustomed to the feeling of one-leg pedaling. The muscles that lift your thigh and push the pedal over the top will fatigue quickly at first, but you’ll improve rapidly.
  4. After a few minutes, switch to the other leg.

Single Leg Drills

· Warm up with 10 minutes

· Find a flat path, large safe parking lot works best.

· Unclip your shoe from one pedal and pedal with only one leg.

· Go for one minute and choose an easier gear and a high RPM

· Alternate legs for one minute each, start with 2 reps on each leg and build to 4-6 reps per leg, trying to keep those RPM’s at 90 or above.



Monday, August 24, 2009

first mtb...

Atas pengaruh awies... kami telah berpakat untuk masuk ke utan utm dgn mggunekan basikal kp yg xde front suspension mmg che mad nmpak amuk satu kp.. hahahaha... antare ahli2 yg menyertai konvoi ni adalah awies selaku ketua n penunjuk jln, che lah selaku ustaz .. ( kot2 ade org kene sampuk ke..) akram selaku back up ustaz.. bat selaku pemberi semgt jikalau sesat n alip selaku kaki pancit n nyusahkan org... hahaha...

b4 nak stat konvoi ni.. byk masalh belaku.. tayr che lah n akram telah bocor... maklum laa tyr onroad mmg punah laaa masuk utan..
mujur laa tube lebih dari trans selatan ade lg... hahahaha.. pejalanan mmg begitu menghairahkan tp alip seperti yg dijankakan pancit sewaktu climbing.. hahaha

after climbing.. tbe laa mase ntuk downhill... mmg sgt seronok dan begitu menghairahkan ( biase laa 1st time downhill).. downhillkat trail utm mmg sgt lame n sgt best laaaa aku kasi 10 bintang laaa.. hahahaha after downhill awies selaku ketua telah mmbuat suprise dgn mengatekan kami telah sesat... hahaha.. ingt lg ayat awies.. "mmg trail kat utm ni lalu terowo
ng.. tp aku xsure terowong ni ke x" sambil tergelak tanpa menunjukkan sebarang reaksi takut n cuak... atas desakan bat kami pon dgn selamber meneruskan perjaln dan akhir nye kami selamat smpai ke destinasti iaitu burger king petronas ( sebalah tol skudai)...

Malang tidak berbau kerana setelah di collect setiap sorang.. jumlah tidak smpai rm5.. tetapi ade sorang hmba Allah dari mane pon xtau.. telah mensedekahkan rm10.. kami sgt gembire lalu mmbeli 1 botol coke ( pancit2 mnum air coke gile ke.. huhuh) 1 botol 100+ , air mineral.. roti coklat yg ade 6 pieces tu.. dan bugerking hanya mampu dilihat sahaje.. hahahah

konvoi ni telah mmberi impak yg mndalam terutama alip n bat.. mereka lantas membuat keputusan untuk mmbeli basikal mtb dgn mnggnekan scholar msing2.. ( mmg jpa n telekom kasi duit suoh beli basikal.. hahaah)..

tu jelaa asal usul terjebaknye bat n alip utk meminati sukan mtb ni... terima kaseh kat awies yg byk menolong kami tentang mtb ni.. klu xde die mmg ktorg sgt bangan lg bengap pasal mtb ni.. ni sket gambr sebagai bukti kami tdak bekate kosong.. hahaha




masalah tayar b4 bemule nye konvoi


alip yg pancit setelah climbing


l
smpai di gurun utm.. yg hutan tu laa trail kami..


smpat beposing b4 smpai ke bk


model orbea aka champion Malakoff uni...

ahli org tua2


ni nak tambah lg ni ahli... hahahaa gmbr atas ni name die bat.. die ni mmg gile (alip n awies menyokong) pantang nampk utan mmg die slumber nak offroad... hobi die adalah sesat... pantang sesat mmg die lg suke redah... giler x giler die ni... tp die ni ade peminat... mmg respect laaa... abg angkt tu ( bat jgn mara ek) hahaha... die ni dah grad n now die training kat telekom..( respect laaa).. untuk makluman wanita2 di sane.. die ni sngle so klu nak ngorat sile2 laah.. hahahaah.. dah tu je pasal bat..

gmbr bwh ni alip seorg yg pemalu sopan dan amat mementingkan keselamatan.. hahahaaha... die ni mmg xtau menahu pasal cycling... after trans johor bru la die slow2 tejebak dgn budaye kuning ni.. hahaha die telah memilih mtb sebagai profesion die atas pengaruh rakan2 jahanam ( awies n bat) gf no 1 die adalah tora bora... hahaha tp die ni dah grad n still menganggur... hahahaha



teamates

tik..tik...tik..tik...ktak. skali camera jatuh la plak..hahaha. ni la gmbr2 yg ktorg amik kat balai cerap ptg td.saje nk test je sbenar nye. konon nk bblog jgk-lah..ni gmbr 3rd day pose...kebuluran x menghalang keghairahan kami ber kayo....hehehe

in our first post, we would like to introduce our teammates...gamba mule2 tu nazri, panggil ayi, orang yg paling kuat antara kami...dlu rambut pnjang...leni da botak...aero la konon...hahaha, sblah 2 akram...bru je stat kayuh...xbnyak sgt info psal dia neh...hehehe..k la..orng pnggil katik.bdk sek dy je laa....hahaha...tpi dh lma dah (GAYA PM MAHATHIR)...tpi laa ni.org panggil dy akram je..adek2 junior pnggil dy abng akram.terpulng laa...kaki sprint.dh 2 3 kali gk laa terbonkang.tpi hti kering..biar parut penuh d kaki.tpi sprint tetap mnjadi pujaan.....yg 3rd mael azmi.pojaan malaya..pnggil mael.dlu2 time xreti kayuh dy pndai maen bola baling.tpi skrng dy pndai lgi...berubah angin sket...kisah ni ber mula sejak dy bertemu t-sprint.mula jeling2 je..pastu ehem2..smpai laa skrng..dy big fan of azizul hasni awang..bru 5 mnit tdi declair.2pun mmber dy declair kn....last but not least, our mountain biker, aaawiiiiiiiis(awis). expert bab2 hutan utm neh...mastermind aktiviti offroad...ad sape2 nk join mtb bleh la crik dy...and the one who missed th e jalan2 ptg td..afifi zainuddin..later we will introduce about him...adios amigos

gmbr smua blur je coz pkai camera phone. nnt la cari camera mahal ckit...huhu.ke klu ade sape2 yg bmurah hati nk sponsor pn dialu2 kn...ngeh3 =p


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