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2009.04.24

ペダリングから見直そう

IXY900IS

ポジションを見直そうとネットで調べていたら、「ペダリングの基礎が出来てない人はサドルセッティング以前の問題。やるだけムダムダ!(意訳)」という記述を発見。うひー(^^;

そこで挙げられていたダメなペダリングの例が、「ケイデンスを上げるとお尻が跳ねる」「ケイデンスを上げるとお尻が前にずれる」…うわ、ビンゴだ。

要約すると、下死点で下や後ろに踏んでるから起こる症状らしいですね。改めてローラーで自分のペダリングを確認すると、なるほど。簡単に言えば、踏み込みが遅い。本来はペダルが時計の3時の位置で最大踏力になるべきなのに、3時に来てからグッと踏み込んでたら、そりゃ遅すぎますよね~。力はそんなすぐには立ち上がりません。

「回そう回そう」として膝下に力が入ってるのも間違いらしい。膝下はあくまで1本の棒のつもりでリラックスしないとダメ。…分かったつもりでいたけど、実は出来てなかったのね…。感覚は個人差あると思いますが、膝上よりもさらに上、太腿の付け根に意識を持っていくと、「あ、今ムダな力は入ってないな」と分かるポイントがあります。

これまで「回すペダリング」とか「引き足」 とかアレコレ考えてきたけど、結局そんな必要は全然なくて(^^; 早め早めに足を下ろすように意識するだけでよかったのでした。左右のタイミングが合えば、10rpmくらいスルスルと勝手に上がってくれますよ (@@; 「ケイデンスはがんばって上げるもんじゃない」という裏付けを探したら、ココの記述がふたまパパの感覚にかなり近かったです。御参考まで。

自転車歴も4年目に入りましたけど、こんな風にちょっとしたきっかけで変われることが沢山あります。走ってて気持ちいいのはもちろんだけど、まだまだ自分も変われるんじゃないか?そんな期待感が楽しくて乗ってる部分、ありますよね。

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FutamaOnTheMoon」カテゴリの記事

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大した距離でもない通勤での往復で
結構体力の消耗が激しいので、ペダリングとか
ケイデンスの上げ方について色々悩んでいたのですが
ふたまパパ様のこのエントリで大きなヒントを頂きました!
ワタクシも「ダメなペダリングの例」みたいに
なってしまっています(;´Д`)
リンク先の記事も読んで納得。
鍛えるべきところと視点がずれていたことに
気が付きました。
現状ではケイデンスが60~80回転ぐらいしか
回せていないのですが、もっと効率よく
ラクに回せて長距離を走れるようになりたい
今日この頃です。

Posted by: かぢ | 2009.04.25 10:18 AM

私もその昔 レーサのまねごとをしていた時は、回すことをすごく意識していました。
スムーズに回っていないと、3本ローラーの上でもがいた時に跳ねて飛び出しそうになっちゃいます。
高速回転狙いだったわけでもないですけどね。
私のイメージは、
11時のあたりから前に蹴りだす
1時を過ぎたら下に踏む
5時前から後ろに蹴って
8時から引き足を使う
こんな感じでしょうか。
でも、これだけだと四角になっちゃいますから
足首をうまく使って円運動に近づけるよう心がけました。
これをやっている間は、足首の下 足の甲のところの筋肉がモキッと発達してたように思います。
クランクシャフトに常に一定のトルクをかけるイメージです。
クランクが一周する間、常に推進力を得たいという願望と、
いろんな筋肉を使うことで、個々の筋肉の負担を軽減
すなわち 長持ちできそうだ という妄想によります。
本当にそうだったかどうかはわかりませんけどね。^^

Posted by: norissa | 2009.04.25 10:46 PM

■かぢさん

重いギアを踏むのは疲れるけど、かといって
軽いギアをクルクル回すことも楽には感じられない…と
同じように悩んでる人、意外に多いんじゃないでしょうかねー?

同じ身体の使い方でも、意識の仕方・実践の方法は人それぞれなので
しばらく試行錯誤だと思いますけど、きっかけになれば幸いです (^^
うまくハマればクランクが勝手に回りたがるような感覚があって、
それがすごく気持ちいいんですよ。ああ、こういうことかって。

左右の力が途切れないせいか、登坂も改善された感アリです。
その代わり、心拍数は跳ね上がりますが (^^;

■norissaさん

うはー、本気の「回すペダリング」ですね。
やはり最終的にはそこを目指していきたい思いはあります。

以前「回すペダリング」のマネごとにトライしてみたんですけど、
今から思えばそもそも基本の踏み足が出来てなかったので、
「入力が遅くて下死点で膨らんだ踏力を後ろに逃がしてただけ」
だったんじゃないかと…(苦笑)
一見スムーズに見えても、これじゃ推進力になりませんよね。

今はシンプルに踏み足だけを意識して、
「右足が踏み終わる前に(上死点付近から)左足を踏み始める」
「下死点までに踏力を使い切る」
くらいのイメージで、入力のタイミングと左右の連携、
大きな筋肉の使い方を身体に覚え込ませてる段階です。
早くそこから先のステップに進んでnorissaさんのイメージに
近づけたいけど、焦らない焦らない (^^;

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