I am a higher cadence cyclist I like to stay 90-110 rpms no matter what I'm doing, typically stay closer to 100, and sprint much faster than that, and my bike is geared so I can maintain those cadences even on inclines. But I'm a older tall skinny 59kg "marathon runner" build with lots of cardio (for my age) and not so much raw leg strength. That said, for most people I would argue your optimal cadence is the cadence where you produce your target watts with the lowest HR to produce those watts. Regardless of your level of training you can find this by riding with both power and HR at that watt range and swapping through various cadences, repeating each in sequence a bunch of times to account for stress over time, and then testing your "theory" again another day to verify it.
The best way to increase cadence is with weights. If you do the correct program, you will increase your cadence, strength, endurance, with low risk of injury. It only takes a half hour at the gym, and you could do it every day (but I only do it 6 days a week). Even works with bad knees (need brace). Finally, the program is good for all types of racers, from Sprinters, Puncheurs, to Climbers.
it would be nice to reference some studies, so far it sounds like some personal opinion regarding the cadence and the lifetime of shoes. there is already good knowledge about the optimal cadence, which can be summarised in 2 to 3 sentences from the studies. (have a look at the probike academy videos (german crew)) and as a former running shoe shop assistant I´ve never heard of specific kilometer ranges of shoes (exept the new carbon shoes) e.g. I run adidas boost shoes for more than 1000km, the material is still good.
#GTNCOACHESCORNER Consistency is often mentioned as important. Some weeks I struggle with fitting in 6 training sessions a week (2 for each discipline), so if 1 discipline is limited to only 1 workout a week what type of session is best to maintain fitness?
#GTNCOACHESCORNER Hi team! I have my first sprint tri coming up. Could you touch on best ways to get dry and stop chafing as I’m going to wear my tri suit for the whole race. Thanks heaps Chloe.
#gtncoachescorner what is the best way to work out sweat rate for 70.3 racing? (Because I live in a warmer climate)Is it better to get a sweat testing pack sent to you and do it yourself or getting an exercise physiologist to conduct a sweat test?
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I am a higher cadence cyclist I like to stay 90-110 rpms no matter what I'm doing, typically stay closer to 100, and sprint much faster than that, and my bike is geared so I can maintain those cadences even on inclines. But I'm a older tall skinny 59kg "marathon runner" build with lots of cardio (for my age) and not so much raw leg strength.
That said, for most people I would argue your optimal cadence is the cadence where you produce your target watts with the lowest HR to produce those watts. Regardless of your level of training you can find this by riding with both power and HR at that watt range and swapping through various cadences, repeating each in sequence a bunch of times to account for stress over time, and then testing your "theory" again another day to verify it.
Thanks Mark! Will be on the lookout for the cadence video. Appreciate the tips, as always.
Thanks, i'll get on it as soon as possible
The best way to increase cadence is with weights. If you do the correct program, you will increase your cadence, strength, endurance, with low risk of injury. It only takes a half hour at the gym, and you could do it every day (but I only do it 6 days a week). Even works with bad knees (need brace).
Finally, the program is good for all types of racers, from Sprinters, Puncheurs, to Climbers.
it would be nice to reference some studies, so far it sounds like some personal opinion regarding the cadence and the lifetime of shoes.
there is already good knowledge about the optimal cadence, which can be summarised in 2 to 3 sentences from the studies. (have a look at the probike academy videos (german crew))
and as a former running shoe shop assistant I´ve never heard of specific kilometer ranges of shoes (exept the new carbon shoes) e.g. I run adidas boost shoes for more than 1000km, the material is still good.
#GTNCOACHESCORNER Consistency is often mentioned as important. Some weeks I struggle with fitting in 6 training sessions a week (2 for each discipline), so if 1 discipline is limited to only 1 workout a week what type of session is best to maintain fitness?
@/gtncoachescorner how often should you do an FTP test? at the start of every season or between training blocks?
#GTNCOACHESCORNER
Hi team! I have my first sprint tri coming up. Could you touch on best ways to get dry and stop chafing as I’m going to wear my tri suit for the whole race. Thanks heaps Chloe.
Anti chafe cream is the answer
#gtncoachescorner what is the best way to work out sweat rate for 70.3 racing? (Because I live in a warmer climate)Is it better to get a sweat testing pack sent to you and do it yourself or getting an exercise physiologist to conduct a sweat test?
Is there a minimum pace you need to run to benefit from carbon shoes? #gtncoachescorner
We tried to answer this in recent video - th-cam.com/video/fDDNZJa3MbE/w-d-xo.html The answers is no, we don't think so.
7 minute mile and under
Second!!!
First!!!