EDIT: Upon further inspection, I can see that my average cadence for the 20 Minute FTP was 75rpm. I would like to link to this data for clarity here: https://www.trainerroad.com/...0-20-minute-ftp-test Furthermore, I would strike the word "radical" from the title, if I had it to do over. I might have used some percentage range instead. Having said all that, the question of whether to and how to safely increase cadence is still relevant and there are some very insightful answers below. I assume it is bad form to edit a title post facto.
Hello All,
Background: After 10+ years since my first triathlon and introduction to this forum (where I have lurked but rarely posted) I have decided to take my training to the next level. Training (and racing most of the time) with no electronic devices whatsoever, I have made steady progress over the years. I have rarely been dissatisfied with the results. In fact, I almost always PR races that are important to me. For the swim portion I am swimming in open water more with a group this year. For the running, I have a pretty good idea what I am doing (at least I feel good about the results of my training thus far). With respect to cycling data analysis, I am years behind the curve. I actually develop software by trade but always felt like bringing a bunch of battery powered gadgets along with me to the great outdoors was a bummer.
The New Newness: This year I am embracing all of the technology I can think of. I have a new fancy wetsuit, bike and pretty much everything I ever thought was cool and might make me faster. This, of course, involves a power meter, gps unit and training software. I bought the book "Training and Racing With a Power Meter" by Hunter Allen and Andrew Coggan (not read the whole thing yet) and currently have a time trialing Trainer Road plan going. I am wearing a Garmin 935, have a Garmin 520 for the bike and sync all this to Training Peaks etc.... The sport was feeling a little stale for me and all this gadgetry is making it more interesting and fun in some ways.
The New Awkwardness: My questions are about cadence. After doing a few open road rides, with Garmin Vector 2 power meter pedals, I noticed that my average cadence for a 50 miler, at around 80% race pace, was 65-67!! On the Trainer Road workouts there is a virtual coach telling me to try and get my cadence up to around 85rpm regularly. Like a good type-A athlete I am doing the thing that is very outside of my comfort zone because that is where I believe the gains may come from. Having said all that.... it feels VERY strange and I am winded quite a bit more than I would usually be for a similar effort. In addition, yesterday evening during an over/under interval workout called Avalanche Spire, I started to feel a little knee pain that I recognize as a warning sign.
Ok, the questions finally:
1. If I am trying to radically increase my cycling speed/power output for ultra distance triathlon, is it advisable (sans any more knee pain, of course) to continue to try and modify my cadence to align with the typical training plan for ultra distance triathlon (and supposed conventional wisdom/scientific consensus)?
2. Is there a general rule about how quickly one should try and ramp up said cadence?
Note: Thanks for all the tech articles, forum goodness and entertainment! Slowtwitch has helped keep me focused and inspired to improve in all areas of life.
Hello All,
Background: After 10+ years since my first triathlon and introduction to this forum (where I have lurked but rarely posted) I have decided to take my training to the next level. Training (and racing most of the time) with no electronic devices whatsoever, I have made steady progress over the years. I have rarely been dissatisfied with the results. In fact, I almost always PR races that are important to me. For the swim portion I am swimming in open water more with a group this year. For the running, I have a pretty good idea what I am doing (at least I feel good about the results of my training thus far). With respect to cycling data analysis, I am years behind the curve. I actually develop software by trade but always felt like bringing a bunch of battery powered gadgets along with me to the great outdoors was a bummer.
The New Newness: This year I am embracing all of the technology I can think of. I have a new fancy wetsuit, bike and pretty much everything I ever thought was cool and might make me faster. This, of course, involves a power meter, gps unit and training software. I bought the book "Training and Racing With a Power Meter" by Hunter Allen and Andrew Coggan (not read the whole thing yet) and currently have a time trialing Trainer Road plan going. I am wearing a Garmin 935, have a Garmin 520 for the bike and sync all this to Training Peaks etc.... The sport was feeling a little stale for me and all this gadgetry is making it more interesting and fun in some ways.
The New Awkwardness: My questions are about cadence. After doing a few open road rides, with Garmin Vector 2 power meter pedals, I noticed that my average cadence for a 50 miler, at around 80% race pace, was 65-67!! On the Trainer Road workouts there is a virtual coach telling me to try and get my cadence up to around 85rpm regularly. Like a good type-A athlete I am doing the thing that is very outside of my comfort zone because that is where I believe the gains may come from. Having said all that.... it feels VERY strange and I am winded quite a bit more than I would usually be for a similar effort. In addition, yesterday evening during an over/under interval workout called Avalanche Spire, I started to feel a little knee pain that I recognize as a warning sign.
Ok, the questions finally:
1. If I am trying to radically increase my cycling speed/power output for ultra distance triathlon, is it advisable (sans any more knee pain, of course) to continue to try and modify my cadence to align with the typical training plan for ultra distance triathlon (and supposed conventional wisdom/scientific consensus)?
2. Is there a general rule about how quickly one should try and ramp up said cadence?
Note: Thanks for all the tech articles, forum goodness and entertainment! Slowtwitch has helped keep me focused and inspired to improve in all areas of life.
Last edited by:
downtowndj: Mar 25, 18 5:46