why should you train in your small ring?
Power is the product of a force on an object and the object's velocity, or the product of a torque on a shaft and the shaft's angular velocity. Mechanical power is also described as the time derivative of work.
Power = Work/Time:
The standard metric unit of power is the Watt. As is implied by the equation for power, a unit of power is equivalent to a unit of work divided by a unit of time. Thus, a Watt is equivalent to a Joule/second. For historical reasons, the horsepower is occasionally used to describe the power delivered by a machine, and that machine is you on the bike.
Power = Force x Velocity is related to the gearing you select and cadence utilized to create forward momentum. Newton's first law of motion - sometimes referred to as the law of inertia. An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force. That unbalanced force is the inconsistency in the pedal stroke.
When we talk about Power Generation, Force is the amount of Torque you are applying to the pedals and at what gear ratio and Velocity is at what cadence you choose to optimize the Speed you generate.
Force stresses the Muscular System, while Velocity will stress the Cardiovascular System. So, the key is to find the right balance between the two systems to optimize efficiency and control.
With that said, what role does Small Chain Ring Development have as it relates to Power = Force x Velocity?
In order to obtain optimal Power Production, we must first develop the 3rd System, and this is the CNS – Central Nervous System, and that is where small chain ring development starts to take shape.
In order to get a better understanding of this concept, we must now look at the connection between Small Chain Ring Development training and Slow and Fast Twitch muscle fibers.
Type I: Slow Twitch Fibers is your endurance muscle to get more oxygen to the working muscles. Slow Twitch Fibers have aerobic and endurance properties and this a big part of endurance cycling. For example, Zone 2 HR and 90+ rpm small ring development will help to develop this connection.
There are two types of Fast Twitch Muscle Fibers, Type II a. has a mix of Slow and Fast Twitch and with proper training you can develop these muscle fibers. An example of this would be Tempo Development training at Zone 3 HR and 90+ rpm small ring.
The third type of Fast Twitch Muscle Fiber is Type II b. This is related to Strength and Power Generation. This is where Force Development, Threshold, Speed and Power training come into play.
When you Train with Purpose you are essentially training Slow and Fast Twitch muscle fibers to deliver sustainable power generation.
So, in a sense, we are working THE SYSTEM and how it operates with the combination of these 3 systems:
10 benefits of small chain ring training
So, Coach David, going back to your previous question, what are the benefits of Small Chain Ring Development?
Here are the 10 Reasons why Training in the Small Chain Ring Matters.
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.