How to Improve Your Spin for More Efficient Cycling

A smooth spin will make you much more efficient on the bike. It's also much better for your knees.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bike Shorts
• Bike Computers
• Bike Helmets
• Bike Jerseys
• Bike Shoes
• Biking Gloves

1. Adjust your seat to the right height. See "How to Determine the Correct Saddle Height for Your Bike," under Related eHows.

2. Select the right gear. In general, you want to maintain around 90 rpm.

3. Think in circles instead of pistons pushing up and down.

4. Lead the downstroke slightly with your heel.

5. Pull through the bottom of the pedal stroke. Pretend you are slipping on ice.

6. Pull up on the upstroke.

7. Think about both legs. Most cyclists tend to favor one leg over the other. Make sure to stay even.

8. Practice achieving high number of revolutions per minute. Shift into a low gear on flat sections and really wind it up. If you have a cyclometer with a cadence reading, see how high you can go.

9. Learn how to ride rollers. They will magnify any problems you have with your spin, and you will get smoother, fast. See "How to Ride Rollers When Cycling," under Related eHows.

10. Ride with people who are better than you. Watch their form. Ask questions.

Tips & Warnings

• Always wear a helmet when cycling.
• Cycling is a physically demanding sport that could result in serious injury. We recommend that you seek proper training and equipment before attempting this activity.

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on 11/22/2005 Pick up an ergonomic saddle with a ravine down the middle. This will decrease crotch numbness, improve circulation and let you spin longer with more comfort.