100rpm+

[ray]

so what dose this do for your rideing if you do an easy session at this rpm

[duncan74]

Makes you better at riding at high rpm?

[chris]

makes you breathless?

[andys]

It works your neurological system so you learn to pedal faster. In shorter races you'll go faster by pedalling faster and you may even find you naturally pedal at a faster pace when you're pushing along, I know I pedal at about 100rpm when I'm trying to go fast. But in an Ironman all it's doing is tiring your neurological system out which will make running very difficult. It's better to cycle at 85rpm and save your fast legs for the run. Have a look at the Ironman races on C5, most of them will have a lowish cadence.

But as with all these things, it's best to train at all cadences so you can train all your systems. We may have a main target at Ironman level but it doesn't mean you can't have fun (and train for) shorter distances and time trials.

Why are all your sessions easy?

[ray]

i like easy

[ray]

seriosly..all my sessions are in Z1 or Z2 zones

my alloted 100rpm session is Z1 so there for easy.

if i do a Z2 work out i range each one, so one low Z2 one mid and one high.

all Z1 sessions are done mid to high

[andys]

Fecked if I'm doing any Z1 stuff on the turbo. ;D

[veganpower]

High cadence training and racing is faster to recover from than low cadence. You should only do low cadence in training to build power. You will be naturally drawn to low cadence because of walking rythym and you need to train to go 90-110 rpm.

In races:Spin out the hills and you will go for longer and feel fresher for the run. Grind the hills and you will tire and suffer more. The shorter the race the less valid this rule is.

In training vary your cadence build power on slow and spin to get used to it

[duncan74]

Are you allowed to use a lower cadence if you're of the bigger variety? Surely it's only natural.

[etruscantim]

You must have a rare talent to swim at such a high rpm, Ray. Use it wisely, if at all.

[ray]

andys said:

Fecked if I'm doing any Z1 stuff on the turbo. ;D

yes thats all good and well for you...as that works towards your goal

[towel]

Ray you could just set the turbo up without the resistance on the back wheel, that will get the cadence up.

Training at 100+RPM will make no difference unless you intend to race there. Keep to what you naturally do. Lance was one of the few that rode at 100+ rpm, there are plenty of good riders that dont.

[robert]

100rpm is hardly high - I climb at around 90rpm and am usually in the 100-110rpm on the flat road.

Track riders will train at 140rpm, for reasons stated above (get used to pedalling faster, esp for the shorter races)

[duncan74]

Surely us big lads are allowed to use a lower cadence like in nature? When did you last see an elephant prancing along at 100rpm to the water hole?

[belaqua]

duncan74 said:

Surely us big lads are allowed to use a lower cadence like in nature? When did you last see an elephant prancing along at 100rpm to the water hole?

LOL! so that's why I find high cadence unnatural

[slacko]

I find high cadence on the turbo reinforces good pedalling technique also.

[ob1]

slacko said:

I find high cadence on the turbo reinforces good pedalling technique also.

Yes, my Ironman book says to aim for 100+ at this time of year - while focussing on a good circular pedalling technique.

[namkinoib]

anyone who thinks high cadence work is easy try doign the session i did last night, 1 hour on the turbo apart from the warm up/cool down dont drop under 120.
53/25
or42/12
ok huge gear munchers need not apply or people who like to do intervals. but i found it a great workout, very sweaty!