Then what would be the optimal cadence(s) to select?
Well first, did you know that there are 6 cadence bands that you could select and depending on the given gear ratio will determine the amount of watts produced and distance per stroke gained. But first let's chat about torque so we can get a better understanding of how this is applicable to power production.
Torque is a measure of how much a force acting on an object causes that object to rotate. Force per pedal stroke basically. Power is a product of torque and rotational speed (i.e. cadence).
The higher the power, the higher the cadence needs to be. Raising your cadence is all about spreading out the work load into more revolutions for a given power output (watts). In long distance triathlon, the force levels are so low that there is no need to break it down into so many revolutions as it comes at a cardiovascular cost and with that an elevated heart rate that will cost you by the end of the bike leg, or most definitely the run leg.
Let me give you some examples of varying cadences specific to different events:
The shorter the distance and the more effort and power required for the event, the higher the cadence must be to deal with the enormous peak forces that come with such high watts.
Then Coach, but won’t the bigger gears destroy my legs for the run?
Well, without the proper adaptation and specific on the bike strength training – of course it will. But that’s the point. It is a far more time effective training method than trying to spin your way to improvements, which take years and thousands of dedicated high rpm training sessions to master it. Unless you have the time to train specifically to perfect it.
If you are looking for the most effective way to improve your bike / run performance lowering your cadence is the best keep secret.
Hello all, Coach David here at your service. Thank you for taking the time to read my blog page. I hope that you find this information informative to enhance your training experience.