[nnc-list] Cadence

[Fletcher Brown]

Thank you!!
----- Original Message ----- 
From: "Donald Mitchell" <dlmitchell71 at hotmail.com>
To: <fletchersfixit at keyisp.com>; <brown at keyisp.com>
Cc: <nnc-list at northernneckcycling.org>
Sent: Friday, May 11, 2007 9:27 AM
Subject: Cadence


> http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433
>
> Cycling Cadence
> The physics and physiology of high and low cadence cycling. Both low and 
> high cadence work are useful for increasing your "cadence comfort," or 
> your comfort within a wide range of cadences.
>
> Physics
>
> The work required to move a bike down the road is measured in watts. To 
> define it very simply, Watts = Force x Cadence, or how hard you press on 
> the pedals multiplied by the number of times per minute you apply this 
> force.  Two cyclists, Bob and Bill, weigh the same, have identical bikes, 
> identical aerodynamics and are riding next to each other at the same speed 
> on a flat road. Because they are riding the same speed and we've 
> controlled all the other variables, they are performing the same work, ie, 
> riding at the same watts. However, Bob is mashing at 70rpm while Bill 
> spins at 110 rpms. Bob's pedaling style dictates that he press hard on the 
> pedals with each stroke. But he does so less frequently than Bill, who is 
> pushing lightly on the pedals but much more frequently.
>
> Physiology
>
> Low cadence cycling requires us to push harder on the pedals, but what 
> does this mean at the level of our leg muscles? To generate that higher 
> force contraction, your leg muscles must recruit more fast-twitch muscle 
> fibers vs slow-twitch fibers.
>
> Slow-twitch fibers:
>
>    * Primarily burn fat for fuel, an almost limitless supply of fuel for 
> even the leanest athlete.
>    * Are very resistant to fatigue: they are built to go and go, all day.
>    * Recover quickly when allowed to rest.
>
> Fast-twitch fibers:
>
>    * Burn glycogen for fuel. This glycogen is stored within the muscles 
> and is in relative short supply, about 2000 calories for a well-trained, 
> well-fueled athlete.
>    * Fatigue quickly, are NOT built to go all day.
>    * Take a long time to recover before they can be used again.
>
> Matches
>
> CyclingPeaksSoftware.com developed this analogy. I think it's a good one, 
> but I like to elaborate a bit. Imagine your legs are a book of slow and 
> fast burning matches. The purpose of training is to increase the size, 
> number and flavor (ratio of slow and fast) of your matches, depending on 
> the demands of the race. Sports requiring short bursts of speed favor 
> athletes with lots of fast matches. Endurance events favor slow matches. 
> You can use either match to do the work of racing but the total number of 
> matches in the book is finite. And once you burn a match, it's gone - you 
> can't get it back.
>
>
>
> Now, back to our discussion of cadence. You are riding on a flat road, 
> approaching a hill that will take you about a minute to climb. You will 
> likely do one of four things:
>
>   1. Shift to a gear that feels comfortable and/or powerful for you. You 
> feel good when you climb at 60-70rpm so you do that, shifting to the 
> middle of the cassette.
>
>   2. Climb at 60rpm since you showed up to the ride with a 21-11 rear 
> cassette.
>
>   3. Say "The hill will only take me a minute to climb. I don't want to 
> lose any speed so I'll hop out of the saddle, stand up and hammer up the 
> hill. I'll recover on the decent."
>
>   4. Shift into your 25 cog and spin up the hill at 85-90rpm.
>
> Option #1: Low cadence = high force = high fast twitch recruitment = 
> burning matches that you may need towards the end of the run. Forget 
> "feels" powerful. Power is watts to the wheel, period. If you can climb a 
> hill at the same speed (equal watts) at 60rpm or 90rpm, choose 90rpm. 
> Conserve your fast twitch fibers so you can recruit them later in the run.
>
> Option #2: See Option #1 and always bring enough gears to the race. In my 
> experience, the only people who attach sexual competency issues to the 
> gearing on their bike are folks who don't climb. I have (no lie) six 
> cassettes hanging in my garage that I swap on and off my bikes according 
> to the terrain of the ride. I have everything from a 27-12 to a 19-11. You 
> can flatten any hill if you have enough gears on your bike J.
>
> Option #3: Standing = power spike = high fast twitch recruitment = you 
> know the drill. From riding with a powermeter for many years I can tell 
> you that if you don't have a meter it is VERY difficult to stand in the 
> saddle and not toss out huge watts for a brief amount of time. It might 
> "feel" ok, but chances are very high that you just burned a few matches 
> with your little burst.
>
> Option #4: Bingo! Spin up the hill, burn slow, not fast matches so you can 
> use those matches on the run, burning the last one as you cross the finish 
> line.
>
> What is the optimal cadence?
>
> Ok, so I've sold you on the value of high cadence vs low cadence. But what 
> is the optimal cadence? In my experience, most athletes should ride at a 
> cadence of 88-95+ rpm. A few notes here:
>
>    * Notice that this cadence is right in line with an optimal running 
> cadence. I believe it is hard to run off the bike at 90+ rpm if you've 
> been cycling for hours at 80rpm. You're asking your legs to make a huge 
> adjustment, in addition to the difficulty of transitioning from cycling to 
> running.
>
>    * More experienced and stronger cyclists will be comfortable within a 
> wide range of cadences. When I began cycling, anything under 88rpm felt 
> like mashing, while 95+ felt too fast. I was always searching for that 
> right gear. Now, after many, many miles, I can ride equally comfortably at 
> 78-82 or 100-105. My tool kit is much larger (see below).
>
> Cadence and Training
>
> Some coaches prescribe low cadence intervals as a method to train your 
> body to push harder on the pedals. However, consider the importance of 
> specificity: if you want to run longer, run longer; if you want to swim 
> faster, swim faster; if you want to ride the bike farther, ride the bike 
> farther. If you want to ride the bike faster at 92rpm, then ride the bike 
> fast (high watts, ie greater work output) at 92rpm.
>
> Having said that, both low and high cadence work are useful for increasing 
> your "cadence comfort," or your comfort within a wide range of cadences. 
> By this I mean you have strong, resilient, well-adapted legs that can 
> handle a broad range of cadences, including that high force/high wattage 
> contraction that may happen if you run out gears, decide to climb out of 
> the saddle, etc. You have a large tool kit to handle a broad range of 
> conditions.
>
> The most common tool is a period of low cadence intervals fitted into the 
> early season. My guidance:
>
>    * Beginner: useful tool early season for developing sport-specific 
> strength and "cadence comfort" quickly in their cycling careers.
>
>    * Intermediate: useful early season, see above. However, after 4-6 
> weeks of low cadence intervals, transition to lactate threshold intervals 
> at normal, time trial cadence. Reserve low cadence for fartlek-style 
> training - grind up a hill at random to build or retain this cadence 
> comfort.
>
>    * Advanced: high watts at race specific cadence is more useful. These 
> athletes have already developed cadence comfort and a period of low 
> cadence intervals is, I believe, often an unnecessary step. I reserve low 
> cadence work for:
>
>         1. Fartlek, see above.
>
>         2. The last hour of long rides, to force recruitment of fast 
> twitch fibers when they are already on the edge.
>
>    * Athletes training with power: the ability to measure watts while 
> cycling at very low cadences creates possible exceptions to this guidance. 
> The power-training athlete can truly turn his bike into a piece of gym 
> equipment and is, I believe, more justified in adding low cadence 
> intervals to his training routine.
>
> In summary:
>
>    * Focus your training to develop speed (wattage) at your race-specific 
> cadence - the cadence you plan to race at. My suggestion is 88-92+ rpm, 
> with weaker, less experienced cyclists targeting the high end of this 
> range.
>
>    * Supplement this race-specific training with informal low cadence/out 
> of the saddle work to build this resiliency above and expand your range of 
> comfortable cadences. See my guidance above for how to build low cadence 
> intervals into your particular training season.
>
>    * Bring the proper gearing to the race! And when in doubt, bring more 
> gears! I think a compact crank is an excellent tool for all cyclists to 
> consider.
>
>    * Bring these fast, strong, resilient legs to the race. Put them on a 
> bike with the proper gearing. Exercise smart, disciplined pacing and 
> climbing skills to limit the number of matches you burn on the bike 
> course, burning that last match at the finish line!
>
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