Spin Spin Spin

Did a good ride on Saturday including a timed effort up Box Hill as part of this years Club Box Hill Challenge.  The Start Line is at the Foot of Zig Zag Road and the finish is at the entrance to the National Trust Cafe/Shop.

My time was an appalling 10:40, (in comparison to other members).  I have never timed myself up Box Hill before so it is a score to improve on!

Chatting at the top over a drink and snack with the others, It was politely pointed out that I was grinding.  This is a technical term, essentially not turning the pedals enough.  I need to improve my cadence (Pedal revolutions), climbing Box yesterday I averaged about 70 rpm, apparently it would be easier if I were to 'spin' at 80 or 90 rpm.

The faster you can spin a light gear the less overall effort/energy will be required to maintain the same speed one could achieve 'grinding' away at 60 or 70 rpm.  The Science is that the higher cadence will be more aerobically efficient thus using oxygen to help provide the necessary energy.....well something to that effect anyway.

So how am I going to go about this?  For the next few weeks I am going to use only the smaller front chain ring of the bike and focus on generating my speed by more pedalling.  Initially I should see a drop in performance/speed as I get used to riding at a higher cadence, but then (I hope) get back to where it was before.