My bike cadence for my 1/2 IM long rides (3-4hr) tends to fall in around 80rpm. I am planning to enter ironman distance and wanted to push it up to 90rpm over the next couple of months. Can anyone suggest a good turbo programme to up the cadence please - or something that is tried and tested.
Many thanks.
Why do you want to do that?
Around 80 is perfect for IM.
Find a comfortable cadence and speed.
Shift.
Maintain previous speed.
im going to agree with the others. your cadence sounds perfect for am IM distance effort.
im going to agree with the others. your cadence sounds perfect for am IM distance effort.
Always use a rear disc. Unless it kills you, it makes you fast
Please explain why you think that since you have never done an IM and you have only done one 1/2 IM and a couple sprints???
Because the rule of internet forums is that if you have 1,000s of posts, you must be an expert…regardless of whether or not what your posting is inaccurate or ill-informed.
im going to agree with the others. your cadence sounds perfect for am IM distance effort.
Always use a rear disc. Unless it kills you, it makes you fast
Please explain why you think that since you have never done an IM and you have only done one 1/2 IM and a couple sprints???
its not a bad cadence for a sprint either.
if you have better advice than me why don’t you post it rather than spending your days picking on me?
I’m adjusting my sig just for you by the way =)
im going to agree with the others. your cadence sounds perfect for am IM distance effort.
Always use a rear disc. Unless it kills you, it makes you fast
Please explain why you think that since you have never done an IM and you have only done one 1/2 IM and a couple sprints???
80 rpm is not a 1 size fits all cadence, it can be anywhere from 70-100 everyone is different.
Please stick to comments on sprint tri’s
Just b/c you have almost 10,000 posts does not make you an expert. It likely means you spend way 2 much time on ST and not enough on training.
I agree with you 100%
you will note that 80 is within your range, so we are in complete agreement.
it really would make more sense if you got self righteous when i actually said something stupid. I do it from time to time, just wait a little longer.
80 rpm is not a 1 size fits all cadence, it can be anywhere from 70-100 everyone is different.
Please stick to comments on sprint tri’s
Just b/c you have almost 10,000 posts does not make you an expert. It likely means you spend way 2 much time on ST and not enough on training.
80 rpm is not a 1 size fits all cadence, it can be anywhere from 70-100 everyone is different.
Please stick to comments on sprint tri’s
Just b/c you have almost 10,000 posts does not make you an expert. It likely means you spend way 2 much time on ST and not enough on training.
+1.
Of course, if the ST Auto Reply didn’t reply 15 times to every thread, his posting count average (nearly 11 a day) would start to slide… that’s a slippery slope, and then next thing you know, he might actually TRAIN or something instead.
He read somewhere (like with every topic he’s an expert on) that More is MORE, and he is trying to build his ST post volume via frequency.
To the OP - what’s “wrong” with 80 rpm? What’s “better” about 90 rpm?
If (for some bizarre reason) I wanted to ride at a higher cadence, I’d do intervals of… riding at a higher cadence.
I agree with you 100%
So you agree that you spend way 2 much time on ST and not enough on training.
For the OP
From personal experience my average rpm (when I bother to look at it, b/c it is really not that important) I will usually average 85-90 rpm on the flats and 90-100 on the hills depending if I am pushing hard or spinning easy up the hill.
During your training you should try different cadence’s and find what works best for you.
To start with eaving aside the discussion about what your cadence should be, when I first started cycling I used to use the CTS Time Trial DVD once or twice a week and found that helped me get my cadence well above 90. I also used to do 1hr on the wind trainer at an easy level of effort with cadence 100-110.
In my first IM I averaged about 98 cadence. With the benefit of more experience I realise that was probably a bit on the high side. Nowadays it always ends up being about 88-95 in races. Interestingly my coach is trying to get me to 80-85 as he thinks that will be better for the run.
im going to agree with the others. your cadence sounds perfect for am IM distance effort.
Always use a rear disc. Unless it kills you, it makes you fast
Please explain why you think that since you have never done an IM and you have only done one 1/2 IM and a couple sprints???
How many Tours de France did Chris Carmichael do? How many Olympic gold medals did Bob Bowman win? Are they allowed to give advice?
So Ken, do you think it’s a good idea for folks who have minimal racing experience, and ZERO coaching experience, to chime in on every thread acting like some sort of expert and offer their advice?
I watched ER for several seasons, so I think now I will constantly offer emergency medical advice.
Great example Ken, Jack Mott (& you for that matter) are right up there with Carmichael, Bowman, Joe Torre, etc…
Isn’t it about time for you to post something like, ‘I’ve never done an IM either, but in the 10 races I did this year, I won my age group 9 times and the one time I didn’t was because D#s N#*an drafted me and and and me me me.’
So Ken, do you think it’s a good idea for folks who have minimal racing experience, and ZERO coaching experience, to chime in on every thread acting like some sort of expert and offer their advice?
I watched ER for several seasons, so I think now I will constantly offer emergency medical advice.
I have no idea. I do know that ad hominem attacks (“how many X did you do”) are not reason. Go after the facts, not the person making the claims. If the claims don’t have merit, so demonstrate.
Go offer your medical advice: if it stands up, nobody cares where you got it.
Great example Ken, Jack Mott (& you for that matter) are right up there with Carmichael, Bowman, Joe Torre, etc…
Isn’t it about time for you to post something like, ‘I’ve never done an IM either, but in the 10 races I did this year, I won my age group 9 times and the one time I didn’t was because D#s N#*an drafted me and and and me me me.’
How about this: go fuck yourself.
My bike cadence for my 1/2 IM long rides (3-4hr) tends to fall in around 80rpm. I am planning to enter ironman distance and wanted to push it up to 90rpm over the next couple of months. Can anyone suggest a good turbo programme to up the cadence please - or something that is tried and tested.
Many thanks.
ride smaller gears at same speed.
Seriously though, I suggest a focus on effort level and improving power and not being concerned with cadence. Focus on effort and pick a gear that feels right.
In general, the more powerful you become, the higher your overall cadence anyway.
Please stick to comments on sprint tri’s
Just b/c you have almost 10,000 posts does not make you an expert. It likely means you spend way 2 much time on ST and not enough on training.
You get out on the wrong side of the bed this morning - you’re having a go at someone because of the amount of posts they make and not the content of them? jackmott is one of the best contributors to this forum and regardless of his race experience he obviously knows more about all kinds of triathlon issue than you and most of the contributors here. I certainly value his advice more than most and even if you don’t agree - they are always entertaining. Without people actually posting the forum would be quite dull.
Brett Sutton has never done an Ironman, but he’s the best IM coach in the business…and by they way - he recommends keeping cadence under 84.
I’ve no problem with a bit of aggro on a forum but it’s got to be for the right reason…yours is misplaced.
it’s hard to change your natural cadence, but it would be worth some time on your part doing some testing at different rpms on a short course of say 5 miles and see how 8-85-90 feels and looks in terms of speed and power. I come from a bike racing background and ride 90 rpm in my sleep, but racers need to change speed often, so the higher rpms have a purpose.
I can’t make the same power at 80 that I do at 90, I can observe this in a hurry. 95 isn’t bad but when I try to be like lance and go over 100 for a while my legs burn. I tried over a winter to change my style of riding and did not have much luck. My understanding is Lance did actually change himself into a high rpm rider, I suspect he worked harder than I did.
For someone who is real sloggy and boggy, using warmups, cooldown and tailwind sections to get into the habit of pushing the lighter gear and spinning is a good idea. I’ve used fixed gears on and off and did not find them a great benefit for promoting a better spin, but many people like them for this purpose in the winter.