Sons of Baxter Bike Club

Sons of Baxter Bike Club

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A group of people who like to ride bikes together. We have group rides leaving from Fort Mill Sat. @ 8:30 (~27 miles) and Thurs @ 5:30 (~30 miles).

Will also have an early morning ride weekdays leaving @ 6am (20 miles) starting at the end of April.

Town of Fort Mill Trail Master Plan - Public Survey - PublicInput.com 11/06/2022

Take a moment and let city leadership know your thoughts on the trail system that will be going through Fort Mill.

Town of Fort Mill Trail Master Plan - Public Survey - PublicInput.com Welcome! The Town of Fort Mill is seeking community input for the Trail Master Plan. Your feedback is incredibly valuable and will provide the framework for developing a safe and equitable trail network for residents and visitors of all ages and abilities. Please take a few minutes to respond to the...

When should you ride in a low cadence?

We believe there are three overall uses that low cadence can optimize performance.

Low Cadence (50 - 70 rpm) can be used to raise your cycling performance.  When I entered the coaching world from the professional athlete ranks, I found that most cyclists did not know the benefits of training and riding with low cadence.

While many preach low cadence is not an optimal cadence for all cycling, we argue that it can be very useful in improving cycling performance in the following four areas:

I. Improved Strength
Low cadence training is ideal for on-the-bike strength training.  The low rpm’s create a scenario that allows you to pedal with high torque (high force). This extra torque requires more muscle fiber activation to push the cranks around, thus being great for strength training.

II. Optimized Pedaling Technique
Pedaling at a low cadence enables you to feel your pedal stroke technique and track each muscle group’s timing and use as you go around each circle.  You can feel the “dead spots” in your stroke where you need to work on strength and technique as well.

III. Controlled Effort
Low cadence can be used on the ex*****on side of performance for allowing you to stay in your physical zones when the terrain potentially forces you to ride too hard.  A good example of this is a steep climb where if you try to ride the higher cadence that you are normally riding in, it will push you above your threshold climbing zones.  Dropping down into a lower cadence will help you keep momentum up the climb while allowing you to use the optimal lower physical zones. 08/02/2022

Interesting re low cadence. Tim Nissen reminds me of our conversation.

When should you ride in a low cadence? We believe there are three overall uses that low cadence can optimize performance. Low Cadence (50 - 70 rpm) can be used to raise your cycling performance. When I entered the coaching world from the professional athlete ranks, I found that most cyclists did not know the benefits of training and riding with low cadence. While many preach low cadence is not an optimal cadence for all cycling, we argue that it can be very useful in improving cycling performance in the following four areas: I. Improved Strength Low cadence training is ideal for on-the-bike strength training. The low rpm’s create a scenario that allows you to pedal with high torque (high force). This extra torque requires more muscle fiber activation to push the cranks around, thus being great for strength training. II. Optimized Pedaling Technique Pedaling at a low cadence enables you to feel your pedal stroke technique and track each muscle group’s timing and use as you go around each circle. You can feel the “dead spots” in your stroke where you need to work on strength and technique as well. III. Controlled Effort Low cadence can be used on the ex*****on side of performance for allowing you to stay in your physical zones when the terrain potentially forces you to ride too hard. A good example of this is a steep climb where if you try to ride the higher cadence that you are normally riding in, it will push you above your threshold climbing zones. Dropping down into a lower cadence will help you keep momentum up the climb while allowing you to use the optimal lower physical zones.

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1650 Highway 160 W
Fort Mill, SC
29708