I’d like to know if what he says about glycogen utilization and “saving the run” muscles vs. cadence have any scientific background. It “seems” reasonable, but with no sources or studies cited who’s to say. The article skips around quite a bit, but it piqued my interest.
I know that the content on Xtri is industry generated but some of the articles are interesting. This one has me thinking, but was wondering what others have found in their own training and racing.
Being Slowtwitch I’m sure the ex-phys geeks will find gaping holes in Sergio’s article but to answer your last question, this approach (“grinding” bigger gears at a low cadence) delivered me a 4:49 bike split in Malaysia 2 weeks ago. To throw a spanner in the works of the argument for, it didn’t exactly save my run legs for a smoking marathon but I ran comfortably enough to close out an AG win (by 11 minutes). I’m not an Ironguides athlete nor do I follow their coaching philosophies, but as a relatively green triathlete (and more importantly, a very green cyclist) this one speaks well to me. Your mileage may vary…
This has been debated at length a few times. Do a search for “cadence” and “sutton”. You will likely get all the info you could ever want there. In the end I think you just need to experiment and see what works for you. I followed the advice of a coach and started spinning at 90-100 rpm’s. It wasn’t natural for me though and I wasn’t seeing speed increases. Plus I had to play with gearing more than I like. I went back to my more natural cadence (80-85 rpm) and have also done quite a bit of low cadence/hard gear work on the trainer this off season. I’m powering over hills with ease that used to be a struggle and running off the bike better th, before (though that probably has as much or more to do with more experience running than my cadence). Just figure out what works for you. If you know your typical run cadence that will help. Try to get those in the same ballpark.
please note that was my take away from these past discussions and yours might be different so definitely read up. Sergio is a really smart dude and gets it right more often than wrong though some will always argue with him (sometimes at their own peril).
The old discussion about optimal cadence (the conclusion in the article might be correct even if parts of the explanation is wrong).
The explanation about fast&slowtwitch fibrers in the article - which is completely wrong.*
The short story:
A minor change in cadence/stride-rate (from 75 to 95) does not (isolated) change the usage of muscle fibrers - slowtwitch(the endurance fibrers) have no problem with fast stride rates/cadence.
Fasttwitch muscle fibrers (the power / low endurance fibrers) are activated when high power bursts are needed, typical sprint to the finish and intense work using low cadense on the bike.
In an IM, almost all work is performed by the slowtwitch fibrers no matter stride and cadense.
Eric, seach on “Sutton Says Stomp”. I had a long thread up last year on this very topic. It works for their athletes.
On another note, I have a request. I am flying in from Beijing to Seoul on April 18th. I have the entire day on April 19th to twiddle my thumbs in Seoul.
So I’d love to ride with you, but I can’t imagine riding your 60 cm trek with zero seatpost showing (visual: Dev riding big white brother’s very big bike). Can you find me a 51-54cm road bike amongst one of your buddies…this size range must be the mainstream in Korea. Ideally 172.5. I will ride with you guys all day and hopefully we can end with a swim in the Seoul Olympic pool and follow it up at the all you can eat Buffet place down the street from my hotel across from the Olympic park. Obviously the all you can eat buffet and lunch is on me.
I’ll travel from Canada with shoes, pedals and riding clothes (if the bike happens to have look KEO, then I can leave my pedals at home). I’ll buy a cheap helmet in Seoul as I am doing this 10 day biz trip with only carry on and laptop backpack and don’t want a helmet eating up too much space in my luggage. If someone has a helmet (size small or medium…then bonus).
Dev, great to hear you’re coming to Seoul! I will have all that set up for you.
Bad news though… I’ll be in China that weekend for the 70.3. Also, at least one of my riding buddies will be doing an Olympic Duathlon that Sunday about an hour south of Seoul, which you’re welcome to do (if you’re healed!).
Anyway, like I said I’ll have all that set up for you, some people to ride with, and maps of routes if not. I’ll get your bike prepositioned at one of the two bike shops on either edge of the Olympic Park where your hotel is.
-BREAK-
About Xtri… I found the article interesting but it irked me a bit to see the author write as if it were all indesputable fact. In fact, Xtri in general is questionable, as it’s all industry generated it seems. Still, that doesn’t stop me from reading it, and I love the athete articles.
Finally, despite it all, I find that a lower cadence DOES cause less stress to my aerobic system… this is manifested in a slightly higher P:HR ratio. However, I have NO proof (for my own body) that there is lower glycogen utilization, or that it “saves” (I’m still putting that in quotes as it sounds untrue or impossible) running muscles. The fasttwitch/slowtwitch thing I’m ignoring. I’ll work on it during my build and see.
You make a good point about being a “green cyclist” that the article also alludes to, that it’s all about the bike. I’ve been harping on this here on the forum whenever anybody asks for advice, as I think it’s very important to realize that the bike is the decisive point of your training and racing, the most important.
A step further… IM is all about the run, which is all about the bike. I’m saying this because I’m in your shoes too, a relatively new triathlete who is working on his bike leg. While I’m not winning my AG, I know that to be competitive I need to improve.
I biked a competitive split at Japan last year w/ an high cadence and then ran well off the bike. I felt at the time that high cadence was the way to go for me, but this year I’m seeing a P:HR difference between 80-85 and 90-95 cadences… slightly higher ratio at the lower cadence.
I understand this, which is why I say “it’s all about the run (which in turn is all about the bike)”
you can’t get from the swim to the run and still be competitive without a competitive bike split. You can’t run well if the bike takes alot out of you. This is why bike training is so important… setting the conditions for a successful run.
When are you coming back from Half Ironman China? Thanks for the offer on the bike…that would be great. I seriously doubt that I will be in any condition to run 5 weeks from now. I might be able to pull off a fast shuffle (I hope), but I doubt real running is in the cards that soon.
I will be in Seoul Sun-Mon-Tue, so if you are back we can hook up on Mon. I fly out Tue PM.
As for Xtri.com content, I will pass that feedback to the editors. My contribution is limited to “lifestyle” or “race coverage”, so hopefully I am steering clear of any advertorial type content when I contribute over there.
Don’t get me wrong, I love Xtri and all the content from the athletes, pros, and the stuff like what you submit. I check that site frequently. I’m a little leary when coaches or companies post pseudo press releases or pseudo science type articles though.
We’ll see what we can do about getting together. Probably for dinner or something Monday night as I’ll be working Tuesday.
OK, I will plan for dinner on Monday PM…maybe a swim in the Olympic pool first.
Agreed about the pseudo science and advertorial. Stick to reporting news, athlete reports and other lifestyle stuff and on the balance readers will be happier. I’m even OK if they post advertorial from a coach or industry guys if they post it in panel format where a bunch of guys can hammer each other, just like you have at trade shows (at least we have this in semiconductor industry)…get a bunch of vendors to make 10 minute pitch and then have a panel discussion where they take shots at each other with a non partial moderator and defend their marketing fluff. Always brings out the truth.
