Question on Cadence Training
2284
Member
2289 days
Tribro posted 3 years ago.
:) according to the article, that's how you do it. You want to get smoother over time so your butt don't bounce so just keep practicing. I'd say stick to a non-bouncing tempo and see if you can increase that over time. Make sure you're pushing and pulling and applying pressure through the whole stroke. This will help with the bouncing.
For those who haven't read the article, this is more of a nueromuscular routine to help with coordination and strength over time. It isn't intended that you'll be racing or doing normal rides in 110-140 range.
http://www.trifuel.com/triathlon/bike/indoor-trainer-skill-drills-for-improved-pedaling-000616.php
glad to see your reading the articles and applying them to your training. good work. I think maintaining anything over 100 without bouncing is great.
282
Member
1305 days
Great Greyhound posted 3 years ago.
Tribro,
My goal last year was to keep my training rides in the 90-100 range, except the monster hills, and I raced in the same range. This year, I'm adding a Drill Day to my normal riding schedule.
The big thing that I have noticed is that my running turnover has improved from 78 paces/min to 88-90 paces/min. The turnover increase has allowed me to cut 7 minutes off of my 10K PR.
Darrell "Legs 'n Lungs" Lenkner
in West Chester, Oh.
Check here for Images of us.
2284
Member
2289 days
Tribro posted 3 years ago.
Ya. I thinks that's good. Just wanted to clarify above for the newbies so they don't think we should be spinning 120-140 as our normal pace :). I too try to train in that range, 90-100. With days of lower cadence and hill workouts, maybe 55-65. And I race in the 90-95 range.
I think a drill day is good and it definitely transfers to the run. That's an awesome improvement. I might work high cadence drills into more of my workouts now. I'm trying to improve my run turnover as well, but a little tougher to keep my heart rate down at this time. Soon I'll work in tempo and fartleks into my run training to help with turnover as well. Thanks for sharing what has worked for you, good to know.
128
Member
1541 days
DSmith posted 3 years ago.
I am the one who posted that workout.
I should have mentioned that when your butt starts to bounce in the saddle slow down, it may take a while to get to the 140 interval. Over time your cadence will begin to increase.
Hope this helps.
All,
I recently saw a post that worked through a series of cycling drills, 12 minutes warmup, then One Leg Drills, then a Ramp up 90,95,100,105... to 140 rpm and repeat, then big ring hammering.
Here's the problem... I start the ramp up, and hit 115 to 120 rpm and my backside starts to bounce. Now, in the past two weeks of doing these drills, I have gotten a little better and my top rpm has gone up a couple of rpm. Do I just keep working at it until I can spin my legs that fast?
In a way, I feel like a hamster on a wheel that someone has hooked a motor up to. I keep waiting for my legs to fly off!!!
Darrell "Legs 'n Lungs" Lenkner
in West Chester, Oh.
Check here for Images of us.