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Post by Julio on Jun 7, 2006 8:40:41 GMT 8
Never try single leg technique  But, Why need to train single leg technique if you can use two legs power in pedalling...  I can not figure out what is the advantage... please explain further... ;D Bongjumper, I'll just try to put into simpler words... I'm not saying single-leg training should replace normal cycling, just that if you're serious about improving, it could be one of the numerous training techniques you could employ in your program. For discussions sake, let's focus on endurance training, not the sprints and maarat like climbs. If you cycle on a relatively flat piece of road, you will be limited by your VO2max, that is the maximum capacity of your body to deliver oxygen to the working muscles. Say you have a VO2max of 100 (just an arbitrary number), that would mean a VO2 of 50 per leg (discounting all oxygen that the other parts of your body uses). And as endurance performance goes, there are 2 kinds of adaptations, central and peripheral. Central adaptations are those that happen in the heart, lungs, and blood (in other words, they affect the whole body). Peripheral adaptations are what happen in the working muscle (increased capacity of the muscle to take out oxygen from the blood, increased lactate use, etc). So if you cycle at a level of 50 VO2 for each leg (since your limit is 100) the muscles in your leg will only adapt to the level it is currently doing. With single-leg training, you can push your VO2 to probably around 80, not 100 but definitely more than the 50 per leg earlier. But all this effort is going into 1-leg. So theoretically, the skeletal muscle (peripheral) adaptations will be higher in the working leg, thereby increasing the muscle's capacity to do work. Is that clearer now? |
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Post by BrusKO on Jun 7, 2006 8:54:50 GMT 8
Yan gusto ko kay Julio eh... sharing  (That's what I like about Julio: CHARING!) Thanks padre! |
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Post by Dragunov on Jun 7, 2006 8:58:14 GMT 8
Never try single leg technique But, Why need to train single leg technique if you can use two legs power in pedalling... I can not figure out what is the advantage... please explain further... ;D Bongjumper, I'll just try to put into simpler words... I'm not saying single-leg training should replace normal cycling, just that if you're serious about improving, it could be one of the numerous training techniques you could employ in your program. For discussions sake, let's focus on endurance training, not the sprints and maarat like climbs. If you cycle on a relatively flat piece of road, you will be limited by your VO2max, that is the maximum capacity of your body to deliver oxygen to the working muscles. Say you have a VO2max of 100 (just an arbitrary number), that would mean a VO2 of 50 per leg (discounting all oxygen that the other parts of your body uses). And as endurance performance goes, there are 2 kinds of adaptations, central and peripheral. Central adaptations are those that happen in the heart, lungs, and blood (in other words, they affect the whole body). Peripheral adaptations are what happen in the working muscle (increased capacity of the muscle to take out oxygen from the blood, increased lactate use, etc). So if you cycle at a level of 50 VO2 for each leg (since your limit is 100) the muscles in your leg will only adapt to the level it is currently doing. With single-leg training, you can push your VO2 to probably around 80, not 100 but definitely more than the 50 per leg earlier. But all this effort is going into 1-leg. So theoretically, the skeletal muscle (peripheral) adaptations will be higher in the working leg, thereby increasing the muscle's capacity to do work. Is that clearer now? i guess its theoretically correct, your reaaly gonna improve, but im worried if my leg would still have equal strength and power after that, any opinions on these? |
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Post by Julio on Jun 7, 2006 9:12:39 GMT 8
As long as you do the training for both legs, it shouldn't be a problem. Besides, your limbs will never be equal... one leg or arm for that matter will always be stronger as you have a preferred leg which you use for other everyday activities like jumping, lunging, going up a step, etc. |
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Post by Dragunov on Jun 7, 2006 9:39:35 GMT 8
ok, sabagay, your right, it will never have the same strength anyhow |
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Post by bongjumper on Jun 7, 2006 22:12:50 GMT 8
Thanks Idol... Clear as ice... Sometimes, I do this during the race, one leg power to releive my other legs because it's already in the edge ng "pulikat"... |
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Post by Dragunov on Jun 7, 2006 22:49:14 GMT 8
nice heheh
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Post by bongjumper on Jun 14, 2006 22:31:44 GMT 8
I try this one leg technique during our Sunday ride... Still I prefer two legs power and proper spinning... |
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Post by Julio on Jun 15, 2006 8:30:10 GMT 8
You just can't do it once and expect results right away. You have to do it as part of your training program for at least 30 minutes per leg 3 times a week to achieve any sort of adaptation.
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Post by bongjumper on Jun 17, 2006 10:37:39 GMT 8
Can you share the correct procedure of the single leg technique... maybe I don't like it since the way I do it is not the right techique. Is it one leg just pushing the pedal and not push/pull ... |
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Post by Julio on Jun 19, 2006 22:45:52 GMT 8
Dude, just pedal with one leg. That doens't seem so hard to understand. My advice is, don't do it on your regular weekend ride. Do it on a stationary bike or at home on your roller while watching your favorite MTB videos on DVD |
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Post by mountguitars on Jun 19, 2006 22:58:40 GMT 8
I try this one leg technique during our Sunday ride... Still I prefer two legs power and proper spinning... Dude, just pedal with one leg. That doens't seem so hard to understand. My advice is, don't do it on your regular weekend ride. Do it on a stationary bike or at home on your roller while watching your favorite MTB videos on DVD or better yet, buy a carl michael (the guy that trained lance armstrong) training system video or book. the idea with one legged pedalling is that you will be able to pedal efficiently. we usually pedal by pushing each leg alternately. we sometimes (if not most of the time), tend not to pull or scrape. so its not just pushing. its a combination of push, scape and pull. so why do we need to push, scrape and pull on each leg? simple: effeciency and sharing the load to make you go further (endurance) and even faster. with 2 legs, you can go away with the push-push technique. but if you're training with only one leg, simply pushing on one leg wont be enough to turn the cranks. by instinct, you'll be forced to push, scrape and pull your (one) leg to rotate the crank a full 360 degrees. so if you're able to train each leg doing a single legged technique successfully, it'll do wonders on your pedalling if you're riding, using both feet of course! ;D and julio's right. you dont do this on a ride. you do this on a stationary bike or a trainer. thanks owen for the book. its helping me a lot. |
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Post by allegra on Jun 19, 2006 23:59:55 GMT 8
Di ko ma gets how people cant get it
You need clipless for this drill
Just pedal w/ one leg then alternate then spin w/ both legs
Yes, it's a boring drll , kaya I rarely do it
I prefer just scraping your feet from the 3oclock position backwards ( NOT from the 6:00 )
I dont pull up , kasi it doesnt make you smooth
When you scrape your feet from the 3:oo position back, you are using most of your leg muscles
If you dont agree, please call greg lemond and tell him mali technique nya
The only time I pul up is when I'm sprinting w/ a FS mtb , kasi it lessens the bob ( I think )
YMMV of course
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Post by bongjumper on Jun 20, 2006 23:58:17 GMT 8
I still prefer proper spinning with two legs power... And follow the training procedure of CTS... |
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Post by mountguitars on Jun 21, 2006 0:11:36 GMT 8
I still prefer proper spinning with two legs power... And follow the training procedure of CTS... Di ko ma gets how people cant get it sir bongjumper, with all due respect, when riding normally on a bike, OF COURSE, need to pedal using your 2 feet. doing the single legged pedalling requires you to do it indoors. i suggest you get a CTS video to help you out. it seems you're not getting the idea. |
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Post by allegra on Jun 21, 2006 10:30:47 GMT 8
hehehe let's just ride
Kahit anong technique pa yan , biking is still fun
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Post by bongjumper on Jun 24, 2006 0:22:31 GMT 8
I still prefer proper spinning with two legs power... And follow the training procedure of CTS... Di ko ma gets how people cant get it sir bongjumper, with all due respect, when riding normally on a bike, OF COURSE, need to pedal using your 2 feet. doing the single legged pedalling requires you to do it indoors. i suggest you get a CTS video to help you out. it seems you're not getting the idea. My CTS training video did not discuss anything about the single leg technique... that's why I don't know about it... Can you share the title of your CTS DVD training Video... |
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Post by OnebyOne on Jun 24, 2006 1:21:37 GMT 8
In most of training programs that I read and learned, there's no such thing as Single-Leg Pedalling technique but only here  (Sorry Guys and no offence here but I don't buy the idea  ) Even the CTS(Carmichael Training System) teach you to "SPIN SMOOTHLY" (meaning synchronize pedaling) at higher cadence to lessen the workload on each leg and thus give your muscle better circulation of blood flow. Even the Push-Scrape-Pull way of pedalling is the wrong and exagerated way...It is always mentioned and preach even by the pros to "PEDAL SMOOTHLY IN CIRCLE". Carmichael even said "TRAIN RIGHT" Cheers ;D |
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Post by allegra on Jun 25, 2006 14:03:26 GMT 8
In most of training programs that I read and learned, there's no such thing as Single-Leg Pedalling technique but only here (Sorry Guys and no offence here but I don't buy the idea ) Even the CTS(Carmichael Training System) teach you to "SPIN SMOOTHLY" (meaning synchronize pedaling) at higher cadence to lessen the workload on each leg and thus give your muscle better circulation of blood flow. Even the Push-Scrape-Pull way of pedalling is the wrong and exagerated way...It is always mentioned and preach even by the pros to "PEDAL SMOOTHLY IN CIRCLE". Carmichael even said "TRAIN RIGHT" Cheers ;D haha didnt you know that PinoyMTBiker is the cutting edge in cycling tech? Baka you need to research more. Sikat lang CTS because of Lance How many ba mga training programs mo? Greg Lemond doesnt teach it either No such thing? please Google - single leg pedaling Ok , anybody try GSM lite at red bull?? Tsalap! |
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Post by OnebyOne on Jun 25, 2006 17:48:09 GMT 8
haha didnt you know that PinoyMTBiker is the cutting edge in cycling tech? Hahaha ;D --- Brother, thanks a lot for sharing your cutting edge cycling technique---I just don't easily buy the idea based on somebody else studies or experiment...I prefer to use CTS because it is something that is proven, tested and have good results Baka you need to research more. Sikat lang CTS because of Lance How many ba mga training programs mo? Greg Lemond doesnt teach it either Brother again, CTS is not famous because of Lance(roadies) only...it's used by MTB champions like Alison Dunlap, Alison Sydor, Sue Haywood, Roland Green, Travis Brown and others that I don't remember anymore....No such thing? please Google - single leg pedaling Sorry brad, Google only brings you to the site that brings you to Single Leg Pedalling "studies" only...Please help me find or share me your technique...who use it? who has a quantifiable results on this training for me to reconsider it...Ok , anybody try GSM lite at red bull?? Tsalap! OK brad, this is something I never tried yet and I'm very interested to try...hehehe ;D ...Please share me your recipe...hehehe... ;DHappy Trails |
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Post by mountguitars on Jun 25, 2006 21:59:10 GMT 8
i have a recipe for extra joss, san mig light and GSM blue if you guys want it. ;D
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Post by joes on Jun 25, 2006 22:03:19 GMT 8
i just recently understood the difference between bilog and kudrado pedalling. small differences but effective in the long run. made me look at pedalling in a different light.
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trailblaster
Free Rider
another one bites the dust!
Posts: 273
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Post by trailblaster on Jun 26, 2006 13:43:29 GMT 8
ok! lets go have our legs for a spin guys!!!! ;D
i go w/ sir bongjumper, for both legs! ;D ;D ;D
..then try single leg spinning at home! ;D
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Post by allegra on Jun 26, 2006 13:56:47 GMT 8
sigh
sige na
goodluck sa training , I'm sure you'll win 7 tour de frances w/ your cts training videoes
btw, do you know joe friel? nevermind
when this former national team member saw me bouncing up and down my bike whenever my spin goes higher than 100rpm, he recommended isolated leg drills.
Maybe it works for only a few people who knows? hehe I really dont care , I'm not a bike geek
ps- what happened to Roland Green? I was a big fan of his when I saw their duel ni santiago Botero(?) sa Genting highlands sa Langkawi. Olats siya, but still ganda ng staredown nila
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Post by OnebyOne on Jun 26, 2006 21:46:15 GMT 8
When you're bouncing up and down brad whenever you spin higher, then it's either your bike setup is not right or your not doing the spinning right... ;D But I'm still interested with your GSM lite at Redbull would you mind sharing your recipe brad? Cheers ;D |
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Post by allegra on Jun 26, 2006 22:35:43 GMT 8
gsm lite plus ice or vodka ice , chased by ice cold redbull = sarap!
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Post by OnebyOne on Jun 26, 2006 22:43:56 GMT 8
gsm lite plus ice or vodka ice , chased by ice cold redbull = sarap! Recipe brad, How many parts of GSM+Vodka+Redbull, I'm really interested... ;D |
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Post by bongjumper on Jun 26, 2006 22:51:36 GMT 8
OT: Now we need to open another thread... What is your secret recipe for your nutrition... ;D ;D ;D |
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Post by Ben Dover on Jun 27, 2006 9:33:04 GMT 8
ok this is my final take on the subject matter...been doing some personal research on this since i started biking again and had access to internet...seems to me maraming trainers parin ang dehins sold sa idea of circular pedalling technique...and they are pros pipol..so may weight rin ang mga arguments nila...so i believe to each his own...what works for you..yun na lang. my personal opinion...iba iba ang built ng tao...the leg muscle developement, bone structure, shape, lenght etc..i think its a matter of finding what technique is best for you...that is to maximize your potential..bow! medyo malupit yung mga formula dito but if you are really into it here is a link with a study by coyle et al in PDF format. cranklength.info/animation/monty.htmenjoy! |
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Post by allegra on Jun 27, 2006 21:37:06 GMT 8
if different people win using different techniques, then konti lang advantage/difference of each kung meron
Armstrong spins , tinker mashes so who's right?
How do we know a champ wins w/ technique and not w/ raw talent, mental toughness or brute force?
All we can offer are opinions , kaso opinions are like @$$hole$ , everyone has one
Let the geeks, coaches and their athletes debate the best techniques while the rest of us keep an open mind at subukan lahat and not reject anything outright
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