Womens Health

Pedal Smoothly

Spin in fluid circles rather than jamming down on the pedals. With the ball of your foot on the pedal, push down, then pull your foot through the bottom of the stroke, then pull up and back around. Aim for 90rpm on flat terrain and 80rpm on climbs (to calculate revs per minute, count how many times your right knee comes up in 60 seconds). "A faster cadence works your cardiovascular system and doesn't tire your muscles as quickly as slower, low-gear pedalling," says Dr Carol Austin, director of Activeworx, a Joburg-based sports science company that optimises athletes' performance. "It's all about having a bike with the right gearing. Compact road chainsets and mountain bikes are perfect for women as they allow you to maintain your cadence in the ideal zone." Your speed will naturally slow on hills and quicken on descents.