Improving speed without changing your fitness

In cycling there is no such thing as ‘free-speed’; faster, more efficient cycling takes either time or money, and always effort. However, the fastest and easiest improvements to road speed and efficiency are often gained from acquiring new skills and the best skill for fast cycling is to develop a more effective pedaling technique.

Pedaling correctly is critical to a rider making optimum use of their strength and fitness. Proper pedaling provides a smooth, continually powerful drive to the road, whilst simultaneously reducing the onset of fatigue. A disciplined pedal stroke, therefore, comes as close to ‘free-speed’ as a rider can get. A well-developed pedal stroke allows you to put 5-10% more power into the pedals without changing your fitness. A correct technique also helps prevent muscle and joint injury and reduce wear on bike componentry.

Recently, many riders have become aware of the benefits of proper pedaling yet are uncertain of what constitutes the correct way. As a result, our bike fitting, coaching and testing staff are often asked by clients, “how is my pedaling?”. While we always Endeavour to provide general, practical advice on this, a proper pedaling assessment is difficult to achieve by simply observing pedal speed or a ‘smooth’ stroke.

How Spinscan works

In response to demand for a proper assessment of a riders’ pedaling, here at Ciclocorse Cycling Studio we have developed a Pedal Stroke Analysis methodology. A 42-minute SpinScan can provide the on-screen pedal stroke analysis you need to get the most out of each turn of the pedal.

SpinScan provide a 360-degree visualisation of your pedal technique.

Areas covered in your session will include:

• Identification of ‘dead spots’ – points at which no force is put into your pedaling
• Left and right leg power imbalance – is one leg working harder than the other?
• Determination of your angle of peak force – where is the optimum point in your pedal stroke to maximize your speed
• The data is gathered using the in-built Computrainer which measures force at 100 points in every pedal revolution. Combined with powerful capture technology software you can exactly know where you are strong and weak in your pedal stroke.

We believe that these two methods, together will provide you with the most comprehensive Pedal Stroke Analysis that current technology and bio-mechanical theory allow. Using this data we are able to provide you with personalized, practical advice on improving the way you interact with your pedals.

All data is captured electronically and you will receive a comprehensive report containing relevant data and power graphs, along with really useful guidance on how to improve your pedal stroke.
This test is included in most of our programs. If you need only this services, you need to make an appointment.

Individual cost of test is $59

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Athletes Programs

TRAINING METHODS

"Our performance method leverage the same scientific principles used by high performance athletes."

20 min. test that measures the power associated with your Sprint and Endurance ability. This test gives us the insights we need to calibrate your program to you.
This is the average power you can hold during a 1 hr time trial, and it´s a good predictor of your endurance ability.
Is the highest average power that a cyclist can maintain before the energy systems switch over less efficient method.
Stands for a physical amount of anaerobic energy every individual has available to them above Critical Power
Pedal Stroke Analysis is one of the most effective tools we can use to ensure that an athlete's cycling form is as efficient as possible. In the Pedal Stroke Analysis we are taking into consideration the Spin Scan Graph, Average Torque Angles and Power Splits.
Provides athletes and coaches a metric to compare riders of different body composition to one another, as well as understand how effective an athlete’s training is for the demands of a specific ride or race. There are several ways to improve your W/kg once you understand how to train it and why you should train it.
It is designed to measure the percentage of hemoglobin-and-myoglobin-carrying oxygen in the capillaries and cells of muscle tissue, where oxygen is consumed to produce energy. It helps identify optimal training intensity zones and provides feedback on the physiologic systems limiting performance.
60 min. that hover around your FTP. These sessions improve fatigue resistance at your FTP, and enhance it.
Sequences of short work and recovery periods. The target of these sessions is higher power outputs to develop fatigue resistance and aerobic capacity.
10-20 min. intervals bellow your threshold power. Ideal for long distance.
4-6 min intervals holding your peak power output. Raises VO2 max. Significantly and increases power output by 5-6%.