What commuter cyclists can learn from Chris Hoy
21/08/2008
BBC News' Tom Geoghegan looks at how commuter cyclists can get to work quicker by taking notes from cycling star Chris Hoy:
Britain's cycling heroes in Beijing were a class apart, but they showed techniques that anyone who rides a bike - whatever their ability - can benefit from.
The past few years has seen a boom in cycling in the UK, with one in four regularly getting on the saddle according to Cycling England - to get to work, enjoy the countryside or race for clubs.
Another surge in interest is expected as the sport finds itself on the front and back pages, basking in the achievements of Team GB in Beijing where cyclists have won 14 road and track medals - nearly half the nation's total.
Reaching speeds of 70 km/hr is not advisable, of course (let alone achievable for most riders). Elite cyclists like Chris Hoy and Victoria Pendleton are more concerned with speed than safety and comfort, which are two key considerations for non-competitive cyclists, but there are lessons to be learnt.
STAND UP WHEN YOU NEED TO
Stand up to increase power
As Victoria Pendleton mounted the attack that won her a gold medal in the sprint, viewers saw her lift herself off the saddle to apply more power to her pedalling. It's a tactic that all cyclists can use, but they should use it sparingly, maybe when accelerating away from traffic lights or going uphill.
Jim Riach, education manager at Cycling Scotland, says: "Standing up means you can change your position. It's more effort but when you're starting to feel uncomfortable you can stand up, usually when riding uphill. Some people prefer to sit down and pedal and they could be more effective doing that."
BE AWARE OF THE SLIPSTREAM
The cyclist behind saves energy going at the same speed
Television viewers will have seen compatriots in the road races taking it in turns to go in front, and cyclists in the sprint events playing cat and mouse at the start of the race. That's because there is an energy saving of up to 30% for the cyclist that tucks in behind.
Jonny Clay, bronze medallist in the team pursuit at the Sydney Games in 2000, says: "In front you are punching the hole in the air and what's created behind you is drag, a vortex of air which means you have less effort to put in. But your front wheel has to be within a foot of the rear wheel of the rider in front."
Cycling on the UK's busy streets is hazardous enough without riders trying to get right up behind the cyclist in front. But it is a principle that can be used on open roads when appropriate.
Jonny Clay (left) with his bronze medal won at Sydney Games
"The bigger the group you're riding in, the bigger benefit you will derive, even more than 30% in a large group," says Mr Clay. "But in terms of recreational cyclists, we don't want people falling off because they are riding too close.
"People must pay attention to traffic and road junctions, but you do see some commuters riding into work who may be more experienced riding together and riding behind one another."
PEDAL EFFICIENTLY
Notice how smoothly the Olympians pedal with a full motion throughout the revolution, which means their bodies don't rock, says Mr Clay. If the pedals were a clockface, then many cyclists make the mistake of pushing down only from 1 o'clock to 4 o'clock, which is inefficient.
Pedalling right through the circle improves efficiency
"What cyclists need to think about is trying to create power through the full cycle if possible, not just pushing down. Most bikes now come with a pedal clip and a toe-strap and can produce a more even spread of power.
"The foot clicks in like on a ski and the ball of the foot should be on the central axis of the pedal."
To read the full article, plus diagrams and comments, click here.
