Multisport: Efficiency Counts In More Than Just Cars and Kitchen Appliances

Efficiency in Cycling, Running, and Multisport: Cadence, Stride, and Stroke

By Ashley Kipp, CTS Expert Coach, USAC Cycling Expert Coach

All of us train for different reasons. For some of us, our motivation lies in the hunger to win. For others, we train hard simply because we love "the burn" and the "high" of physical activity. And still, most of us will also admit that we are driven by the fitness and weight loss benefits that training provides. No matter what the case or for whatever reason we're out there sweating and pushing ourselves to the max, we want to be the very best that we can be.

Part of achieving that goal and getting the most out of what we do is called efficiency. We all want to accomplish the most that we can (winning the race, an endorphin high, or dropping the extra pounds) without wasting any extra energy. As human nature dictates, we want as much as we can get from the least amount of effort and work. To do this, we all need to train efficiently in whatever sport we do.

The essence of efficiency in cycling is generally found in cadence and pedal stroke. This is the application of your leg power to your pedals as you circle through the entire pedal stroke and the leg speed that you produce. During the first portion of your downward pedal stroke motion, as your quadriceps muscles are contracted, the blood flow and oxygen to these muscles is restricted. It is then through the last 50% of the stroke, the upward motion and recovery, that the blood flow returns and is greatest. Increasing your overall pedal speed, then, reduces the time that your contracted muscles lack oxygen rich blood. Additionally, as your legs work through the entire cycle, less and less force is required on the downward push. Your leg speed and rhythm can increase to exert less force overall on each pedal stroke and put less stress on your leg muscles. At a higher and smoother cadence, the strain of riding shifts from your major leg muscles and core to your well-trained cardio system. So, why would you even want to shift this stress from your super strong riding legs? As a more efficient rider you will be able to work less to achieve the same results and with all the extra energy you have leftover you can use your legs to sprint your way to a faster and stronger finish!

Teaching your body and muscles to accept a faster speed of motion requires specific types of training exercises:

· One-Legged Pedaling: Take one foot off the pedal to maintain a forward motion with the other leg continuing to pedal. The goal is to maintain a smooth and constant pedal stroke through the full circle of the pedaling motion: pushing and pulling. 10-15 revolutions before switching legs is ample. This can also be done with both feet on the pedals, focusing and directing all the work primarily on one leg.

· Fixed Gear: A fixed gear or track bike has the rear cog "fixed" to the hub so that you have no ability to coast. When the rear wheel of the bike is moving so are the pedals so that you as the rider are forced into pedaling at all times while you are moving. This can be very difficult to get used to at first, but it's really worth it! The rolling wheels move your legs through the pedal stroke to promote muscle memory and a smoother cadence.

· Fast Pedal: This should be done at a very low resistance in order reach to maximum foot speed. Starting out slowly, especially if you are a beginner, you are working up to a cadence of between 105-130rpms. Be sure to keep your hips steady and smooth, not rocking back and forth, and to stay in the saddle for the entire interval. This should last anywhere between 2-10 minutes. This will widen your range of optimal cadences and allow you to develop a smoother stroke.

Running efficiency is found in your form, or your stride. This incorporates both your foot strike and your arm movement. All of your forces should be forward, not side to side, up and down, or tense and restricted. Most problems in economy are found when our foot strike has too much lateral movement, our arm swing is too wide, or our shoulders are too hunched over. Think about how many other muscles are working to provide you with energy as you are breathing on your run. The goal is to minimize that. The more energy you waste in extra muscle activity, the less oxygen is available to help you move faster forward. You need to relax and every movement made should have a purpose. Specific running drills can help you focus on your form.

All of these can be done fairly briefly 1-2 times each week to help your muscle memory into running with better form.

· Butt Kicks: These are short steps, kicking back and as far up as possible. Kick your own butt. This improves heel recovery as your leg raises up and coils again for the forward stride.

· High Steps: These are short steps, picking up your knees as far as they can go. It strengthens your calves and hip flexors to emphasize proper running posture and prepares you for liftoff.

· Stiff-Legged Running: Keeping your knees as straight as possible, "run" as best you can. This also strengthens your hip flexors, where the bottom of the abdomen meets the legs, critical to the running motion.

· Strides: A slow-motion sprint, you take on a sprinter's form while running fairly easy. This lengthens your stride and muscles to prepare you for a longer run and to help you recover as well.

Your swimming form and stroke is all about muscle recruitment and contraction. You want to get your muscles to work through the fullest range of motion with the largest pulling surface. The efficiency comes with pulling as far and as hard as you can with one arm while rolling the movement into the other arm without a pause in your forward movement. This is most effectively achieved through your body position. Your butt should be just at the crest of the water's surface, without your hips dropping. The crown of your head should also be at the water's surface, pointing in the direction that you're going. Your arms and shoulders should be firm and tight to your head. You need to work on rolling just enough with each stroke, without falling into a full body rotation. Kick from your hips, not just your knee or ankle. Your kick and propulsion will be much more powerful this way. Finally, follow through completely with your arms, ending parallel the corresponding side. Forget any kind of curvature, your focus should be straight and forward. There are so many drills that can help with swim stroke and efficiency. In performing any of them, be sure to focus on all the aspects of your form.

The best for efficiency is a One-Arm Pull.

· One-Arm Pulls: Using only one arm, perform the entire pull phase of your stroke. Focus on pulling and then following through on the back portion of the stroke. After one length of the pool, switch arms.

Next time you are out on your ride or run, at the gym, or swimming at the pool, make the most out of your workout and focus on your efficiency. Be the best that you can be!

© 2004, Carmichael Training Systems, Inc.