My name is Wayne and am 45 year old male living in FL. I would like to say that I have been a I am an avid podcast listener and have not heard much about these two topics which is probably due to my lack of experience cycling being a younger rider, not in age but experience, with only 3 years of riding time under my belt. 1. What are some techniques I can use during training to help maintain a proper cycling posture? That is I am mainly a handle bar hood rider and find it difficult to maintain a more aerodynamic position with my hands in the drop bar position? I don’t feel horribly uncomfortable in the drop position but do find that my legs get more fatigued while in this position. Does the drop bar position work a different angle or section of the legs quads or hams? 2. I don’t hear much about cadence work and realized that cadence is largely specific to the rider and fitness level. As a rider with an average cadence of 76 can see the benefits of raising my cadence over an extended time frame to say 80. What is the best way to raise cadence levels while training? Thank you in advance for all your time you and your team commit to. Top notch!!!
Hi Wayne, late reply, basically flexibility is key. Back, hamstrings and in particular, hips. When you’re in the drops, your knees are obviously closer to your chest, meaning your hip joint is flexed more. That means your glutes are stretched more and may be beyond their comfort zone. So work on hip flexibility and mobility, along with the usual hamstring stretches etc. On the bike, make a point of getting in the drops and pedaling with your knees going straight up and down while feet turn circles, no side to side movement allowed with the knees. Hope this helps!