What frequency? And how to lift up frequency

Feet per minute frequency with rotating times [1]. Scholars have for optimal frequency conducted extensive research. In 1929, Hartree Hill and points out that there exists a optimal frequency. When a driver at low cadence, unstable power output and muscle relaxation will waste energy. But when the driver cadence of fast, the body in order to overcome the resistance will muscle internal energy loss. So in that there must be an ideal between frequency. However,
Hartree Hill and can not give the exact numerical value.

In another study, at least the oxygen consumption as optimal step frequency criteria. In 1986, the study shows Gregor results. In most cases, the best frequency between 33 RPM and 80 between RPM, But, in reality, most cyclists always choose between 90 RPM to 110 RPM frequency. Initially, academia speculated that this was due to long training, but the 1986 Boning overturned the test this hypothesis. his
When the driver picked trained and tested without training personnel, although an untrained person in the high frequency of greater when resistance, but did not reduce the best frequency. In 1981, Hagberg found no resistance when calculated from riding bike resistance to have the best oxygen, frequency gradually increased to 100 RPM. Redfield 1986 Hull and an explanation, they are the leg all joints of torque and judge through frequency calculation of function, they found that the lowest cost frequency between 90 RPM and 100 RPM. This with the actual cyclist selection frequency.

In addition, 1988, a deep research on the Hull cadence. He considered joint torque and muscle tension and the frequency of the relationship. The survey of the best frequency between 90 RPM and 100 RPM. Obviously, leg ministry muscle tension is one of the decisive factors of riding. It also shows Hartree 1929 Hill and almost correctly explain why the low frequency is not optimal solution.

Craig: the professional rider Griffin (former bicycle coach)

Basic recipe: genetic determines how quickly you can ride, but good skills can make your maximum exert your talent. If you can comfortably sat in the car 120rpm, keep the speed, you wouldn't be in competition. Using low gear, and with high speed, can let you ride on the thighs decisive key moments feel relaxed.

What can you do?
Smooth, high speed, is like a professional riders [as cycling key. You can pass it to recognize an experienced driver. They sit in seat on top, and introduces, their legs are like the pistons as high-speed operation. No redundant action, no shaking like a good performance of the engine, constantly generating power.

The high speed is the professional rider by practicing the natural. Using smaller than the tooth, so heart does not exceed the maximum heart rate of 80%.

(1) to your seats lower 3mm 2 - to reduce in high speed when the body produces bounce tendency, many people may have this feeling, in the high speed, when the body, like sitting down on a spring). Later can gradually will return to the correct height adjustable seat.

(2) will focus on stimulating pedal slip to eliminate the lowest [dead spots. (my personal feeling is used to focus more on the lock of the horizontal force, namely "drag,", but not the vertical direction "step").

(3) with a belt of frequency meter (such as Sigma BC1600) as a physical feedback, gradual increase speed, every time you have in this speeds can comfortably ride for 5 minutes.

(4) each time takes a few minutes ride with high speed, the final warm-up [5 minutes is the best time.