Cadence Drives Power: Why Small Ring vs Big Ring Matters for Power Generation

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The Link Between Cadence and Power (and Why Small Ring vs Big Ring Matters)

Power isn’t just “watts.” It’s how you create watts: cadence, torque, gearing—and execution under fatigue.

Hook: If you chase watts without training cadence and chain ring control, you’re building power on a shaky foundation. Elite power generation is rhythm + force + timing.

This is the “good stuff”: the physics, the physiology, and CIS Chain Ring Logic for power generation that actually transfers to race day.

The core link

Power is a relationship, not a number

Cycling power is fundamentally torque × cadence (torque × angular velocity). That means: if cadence drops and power stays the same, torque has to rise. If torque rises too much, fatigue rises faster, cadence collapses further, and your file gets noisy.

Simple translation

• High cadence = lower force per pedal stroke (often “cheaper” on the legs).
• Low cadence = higher force per pedal stroke (often “expensive” late).
• Elite = ability to choose the right mix—on purpose—without panic.

Why cadence drives power

Cadence is the “multiplier” that keeps power usable

Power is created by combining force (torque) and speed (cadence). When cadence stays stable, you can produce high output with less force per stroke, which protects the legs, reduces “grind debt,” and makes surges repeatable. When cadence collapses, torque spikes—and the same watts become expensive fast.

Here’s what cadence control actually does:

• Reduces match cost: higher cadence spreads work across more pedal strokes, lowering peak muscular strain per stroke.
• Protects late-ride durability: stable cadence prevents torque spikes that cook the legs in hour 3–4.
• Improves repeatability: surges become press → settle → repeat instead of press → panic → fade.
• Keeps the engine “cheap”: smoother cadence = smoother fueling of the system (less wasted muscular tension).
• Upgrades execution: cadence is a governor—when you control it, you control the file.

The key takeaway

Most athletes don’t “lack power” — they lack cadence stability under pressure. CIS trains cadence as a performance skill so your power shows up when the ride gets expensive.

Why

Because power that “tests” well can still fail in the real world if cadence collapses and torque spikes under fatigue. Cadence control protects your ability to apply power late.

How

You train two skills: rhythm (cadence stability) and force application (torque tolerance), then you connect them with ring discipline and shift timing.

What

Clean files: fewer panic spikes, stable cadence bands, stronger accelerations, and power that shows up in climbs, surges, and late-race pressure.

Small ring vs big ring: it’s not “easier” vs “harder”

Chain ring choice changes the torque demand at a given speed and terrain. That torque demand changes how your muscles recruit, how quickly fatigue accumulates, and how well you can repeat efforts.

Small Ring (rhythm + economy)

Small ring supports cadence discipline. It lets you keep power on target with lower torque per stroke—especially on climbs, in fatigue, and when you’re trying to stay smooth under load.

• Best for: endurance, tempo, steady climbs, cadence drills, late-ride control.
• Skill developed: neuromuscular patterning + smooth force application.
• Late-race payoff: less “torque panic,” more options when it hurts.

Big Ring (force + acceleration)

Big ring increases torque demand. Used correctly, it builds force development and teaches you to apply power without bouncing cadence. Used incorrectly, it creates grinding, over-recruitment, and early fatigue.

• Best for: structured intervals, force/tempo blocks, accelerations, sprint prep.
• Skill developed: torque tolerance + controlled speed change.
• Rule: big ring is a tool—not a lifestyle.

Coach David-ism:

“Cadence is the governor. Torque is the tax.” If cadence collapses, torque spikes—and the tax comes due fast.

The 5 mistakes that kill real-world power generation

1. Living in the big ring: you build torque habits, not sustainable power.
2. Spinning with no force skill: high cadence that can’t surge or hold pressure when it matters.
3. Shifting late: waiting until cadence collapses, then “saving it” with brute force.
4. No cadence floor: power stays high while cadence drops—this is how legs get cooked.
5. No ring strategy: training becomes random—so execution under fatigue becomes random too.

CIS Chain Ring Logic (simple, repeatable)

CIS uses chain rings as a training constraint. Constraints create skill. Skill creates clean files. Clean files create repeatable power.

Small Ring Rules

• Cadence band first: protect rhythm (no grind-and-pray).
• Climb control: shift early to keep legs “cheap.”
• Endurance / tempo / steady threshold: clean pressure, minimal spikes.

Big Ring Rules

• Purpose only: force/tempo blocks, accelerations, structured intervals.
• Cadence floor: don’t trade cadence for ego watts.
• Exit clean: return to small ring to restore rhythm + efficiency.

Anchor sessions (train the link)

Anchor 1 — Small Ring Cadence Ladder

Goal: hold power steady while cadence steps up (smooth, no bouncing).

1. 3 × 8 min @ steady pressure (tempo/low-threshold)
2. Inside each 8 min: 2 min @ 85–90 rpm → 2 min @ 90–95 → 2 min @ 95–100 → 2 min settle
3. 4 min true reset between

Anchor 2 — Big Ring Force Development (Controlled)

Goal: increase torque tolerance without cadence collapse.

1. 4–6 × 5 min force/tempo (big ring) @ controlled pressure
2. Cadence target: keep it stable (no “death grind”)
3. 3 min true reset between (small ring)

Anchor 3 — Ring Switch Surge → Settle

Goal: accelerate (big ring), then return to clean pressure (small ring) without chaos.

1. 3 × 12 min pressure blocks
2. Inside each block: 3 × 20 sec surge (big ring) at planned points
3. Immediately settle back to pressure (small ring) for 2–3 min

Execution standard: power can vary slightly, but cadence control cannot disappear. If cadence collapses, you missed the point.

How CIS Builds Power That Transfers

CIS trains power as an execution skill: cadence discipline, force application, ring strategy, and file audits that eliminate “noise watts.” The result is power you can apply late, not just on fresh legs.

Offer

Want cleaner power and better late-ride execution? Workouts + Coaching + Execution = Results.

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