1 SIMPLE thing that EVERY cyclist could do to help make themselves very FAST!

As I continue to coach sports, year after year the realization that it is the small and simplest of things that make the biggest differences to boost performance becomes clearer and clearer.

Seriously simple things.

While growing in the realm of Strength & Conditioning coaching, it's been returning to the simple movements that athletes often neglect (because they "don't like that exercise" or "What's the point of that small exercise, when I can move big weight?"), that makes the biggest difference in their ability to either tolerate training, or increase their capabilities.

When it comes to cycling, it's the simple things that no one ever seems to talk about, or teach.

The simplest (and Free) tools, are oft neglected, leaving you to put out way more energy than required
Think about how much EASIER group rides were after you learned how to properly pace line! (unlike this photo)

We all like to think that getting the most cutting edge wheels, or newest, stiffest bike will help us be faster and more efficient.... when really the thing that can make the biggest difference, is as simple as how we pedal the bike.

Yes. It really is that simple.

The next time you are out riding with a pro (or look at their power files), one thing that often slips by most folks, is that they pedal SMOOTH and STEADY. All day, everyday- That is of course except for when they are attacking, or putting the hammer down- and even then it's pretty damn smooth, and/or it hurts like you've never hurt before!

Yes there are natural variations during the ride due to topography, wind, traffic, etc, but for the most part, the pros are smooth and steady.

So why is it that so many cyclists, ESPECIALLY those who consider themselves serious competitive cyclists, continue to miss this FREE and SIMPLE thing that will make them so much better!?!?

Because we get caught up in the WMD-Weapons of Mass DISTRACTION.

We're sold by marketers telling us that this new frame set saves you 15 watts over a 40k TT. Or that by purchasing this new Grouppo that you'll shift smoother and faster, thus making you more agile on the bike.

It's the same problem I, and every other coach, has to battle when we try to tell a prospective athlete that by working with us, they'll get stronger, fitter, and faster- helping them achieve their goals.... but why pay for something you can't show off to your riding buddies, when you can get these SUPER STEALTH LOOKING WHEELS that all your riding buddies will comment on?!?!

And so it goes on.... Every rider I work with, it's an uphill battle to get them to understand the most simple, and basic concept in cycling: stay smooth and steady on the pedals, and you'll progress quicker than you can imagine.

"But the group I ride with hits the gas on every uphill, and coasts down every downhill!"

Do you want to be like everyone else in your group, or do you want to become the strongest one- the rider that people follow YOUR lead?

It's not easy, staying smooth and steady on the pedals- Try to do it for just 10 minutes on your next ride: keep your power +/- 5-10 watts for that time period (on similar terrain), without major surges or changes in pedal cadence.... It's HARD!!!

But it works.

If you live in a super hilly area like Western Pennsylvania, Invest in a triple chainring for your base training. Learn to pedal smooth and steady over each and every climb, keeping your power within the allotted range.

Forget the other riders in your group. If you want to really grow and become a faster rider, smooth and steady is the way to go-- and ESPECIALLY on your recovery ride days!!!

That is one of the many reasons why I absolutely LOVE the rollers for recovery days. not only do they boost bike handling abilities, but they also give phenomenal feedback on your pedaling, and whether you're staying smooth and steady.... or not.

But that's a post for another day.