I am heavier rider (230 lbs, 31 bf%). I am 49 years old. Cycling more seriously for about 8 years now.
- I really struggle increasing my cadence. As an example, yesterday I went for a fun 2 hour ride and I averaged 71 cadence. I felt good afterwards a bit sore, but good. TSS 197.
- I should note that I spent most of my younger years doing fast twitch type training like martial arts and I tend to have more of a sprinter body…when not covered with 31 bf% :~(
- Today I focus on a 1 hour “recovery ride”, but I used the opportunity to focus more on cadence. I average 86 cadence. TSS 14 (0.38 IF). Average Power way, way less effort and I absolutely hated it. I tried all the things they say like engaging the core and not bouncing but my body hates it (back, legs, hip, everything). I’ll take the 2 hour ride every day of the week.
I think, part of my issue has been with my hip. I have a bad hip for the past 2 years+. I have been going through the medical system with a lot of frustration. Executive Summary is Glute Med Tendinitis and poor hip stability. I also have statistically less muscle on the left leg (bad hip side) and the right. Other than that the medical system says I am fine (Xrays, CT scans, etc). My doctor actually advised me to tough through it cause there was nothing wrong with me structurally.
I don’t think I tend to “bounce around the saddle” (at least not that I’m aware of).
Now for my training off the bike I have done all the stuff they say like clam shell exercises, bridges, stretching, etc.
My question is how does “hip stability” play a part in cycling cadence? Also why might I have abnormally statistically less muscle on the bad leg (is it favoring or something else)?