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Re: (gear + cadence = power) <> perception? [dsmallwood] [ In reply to ]
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You should be able to bump your max-comfort level cadence to 100 rpm or more fairly easily with several focused sessions. Cadence efficiency is about neurological firing patterns that can be learned and improved very quickly by your body, similar to the quick up front gains people see when starting weight lifting programs. Just do a load of intervals of 30s-5 minutes with varying cadences well above your comfort zone. Don't worry about power just jam your legs around at a high RPE and above 110 rpm.

Anecdotally, I have focused on this high cadence and low cadence force efforts a lot so far this off season. My first efforts I could sustain 280 watts for 5 minutes at 110 rpm (HR @ 160 bpm) and now 5 weeks later of 1-2 sessions a week I can hold over 340 @ 120 rpm and lower RPE.

I think over cadence work is a really good way to put high stress on the aerobic system and improve efficiency at a lower TSS and strain than FTP or SS intervals. They are also a great way to tune the engine and improve power in the TT position close to key events.

Give it a go and report back.

Professional Athlete: http://jordancheyne.wordpress.com/ http://www.strava.com/athletes/145340

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Re: (gear + cadence = power) <> perception? [Jordano] [ In reply to ]
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here's a report back for anyone interested.


i took the aggregate advice and added some high rpm (>110) to my warm up. i also added a one-hour high spin trainer ride. i was doing four days a week of focused intervals anyway, so a fifth day of spinning was a nice change of pace.

ten weeks later, my "most powerful" range has lifted from 75-80 to 80-85. i don't know if that's good or bad, but it does seem easier on the body. and my threshold went up about 30 watts, so that's a happy thing. yay. biking is great. more biking is greater.


Dave
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