Cadence question for the cycling folks
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UFTriGator posted 1 year ago.
If you can push low- to mid-70s for a 40k and still run off the bike, that's great...go ahead and do it. I'd say generally that people will pool too much lactic acid in their legs by doing that, but then again, everyone is different. You can generally spin out a good amount of lactic acid in the last mile of the bike by dropping two gears and maintaining speed, making a lower cadence bery possible for racing. Just be careful about getting bursitis...lower cadences tend to cause it, and it's really no fun at all.
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-Matt
Not fast enough.
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RV posted 1 year ago.
The question is really how well can you run off of the bike when pedaling with a lower cadence.
I found that my run improved (as did my bike) when I went with a higher cadence on the bike. Seems to make sense when you think that your run cadence should also be around 88-92.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
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hollywood1 posted 1 year ago.
UFTriGator;67933 wrote:
If you can push low- to mid-70s for a 40k and still run off the bike, that's great...go ahead and do it. I'd say generally that people will pool too much lactic acid in their legs by doing that, but then again, everyone is different. You can generally spin out a good amount of lactic acid in the last mile of the bike by dropping two gears and maintaining speed, making a lower cadence bery possible for racing. Just be careful about getting bursitis...lower cadences tend to cause it, and it's really no fun at all.
hey rob,
to continue the echo, it all depends on the run. i have a bit to to with sports science and physiology, and the lower gears may feel faster but your shortening your career in the sport. The high cadence is more efficient when you spin as your not driving a gear your just "staying on top of it" if that makes sense.
Besides Jan Ulrich used to push really hard gears, as a result he had some serious knee issues and........he never took the yellow jersey of lance who used to spin:D
dont get bitter, get better
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TBRAVO posted 1 year ago.
70’s seem kinda low to me even for a larger rider (like me).
Simply put a triathlete needs to be efficient as possible on the bike.
To maximize your efficiency, you need to find the combination of cadence and resistance (force) that will produce the most power (watts baby) with the least stress on your body.
Unfortunately, you have to work at increasing your cadence; it’s not something you can just decide to do one day. For me increasing my bike cadence has really helped my run; my turnover rate is much higher (I am not that much faster yet, but my efficiency is much better). Here is a good article on the subject:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433
Just don’t let Tribro know that I am referencing another Tri-site!:D
- T
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Robj3411 posted 1 year ago.
Thanks all just haven't done alot of running the last few months due to injury and just starting to get back into it.But when I was racing, the run has always been my weakness .. I've just been having a real hard time getting comfortable on the bike when I try to spin(not fit wise). Not real sure what the diconnect is from the stationary to the real thing cause I always stayed around 90. But when I spin on the real thing it feels very unnatural and taxing, when mid 70s on the big ring just feels good(and faster). I guess I need to force my self into the higher gears and higher cadenceat the expense of speed in the short run.
TBravo thanks for the link
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Riverbrady posted 1 year ago.
Changing cadence is going to feel weird when you do it. At the same time you don't have to do a huge leap from 70 to 90, or wherever...you can step into the 80s first, then into the 90s...though it will take more time.
Running-wise it's generally said you need 3-6 weeks training at a higher cadence (depending on person) to get your body used to it. I'd imagine it'd be a similar time frame on the bike.
"Care more than others think is wise, risk more than others think is safe, dream more than others think is practical, expect more than others think is possible."
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Jstyle posted 1 year ago.
Do a good brick at high cadence then at your normal cadence and see how you feel...
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solidad posted 1 year ago.
I agree with jstyles, try a few tests, it always helps to know what works best for you. Also remember, the bike is about power output and that can be achieved by big gear and low cadence or smaller gear and higher cadence. I have always been a spinner pushing 100+. I have found that feel good off the bike pretty quickly.
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Triguy98 posted 1 year ago.
Have you quantified this faster feeling with your bike computer and HRM? Just cause you feel faster doesnt mean you actually are. And how does your HR respond to these lower cadences. I find that really hammering the bike gets my HR up there when trying to maintain speed.
You say that you were spinning the higher cadences inside on the trainer but when you got outside it was harder? No real surprise there. It's actually fairly common. The resistance of your trainer may be less than that of the road, so you may need to build your muscular endurance back up. Good news is that your base should be good to go!
Life is short. Play hard and get dirty doing it.
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theTRIguy posted 1 year ago.
a recent study showed that the optimum cadence for professional riders is 92. dunno how many of you are pro but i guess we cant be that much different
:cool: theTRIguy
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you're taking up too much space
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fittycent posted 1 year ago.
Triguy98;68036 wrote:
You say that you were spinning the higher cadences inside on the trainer but when you got outside it was harder? No real surprise there. It's actually fairly common. The resistance of your trainer may be less than that of the road, so you may need to build your muscular endurance back up.
Even less surprising if what you were riding indoors was a stationary bike (as opposed to your bike on a trainer). That big ole' flywheel makes it a lot easier to spin at a high cadence.
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Robj3411 posted 1 year ago.
Sorry, I was in the middle of a move and without the internet for about a week...I haven't used a powermeter, but on level ground I considerably faster mashing then spinning. I haven't done a brick after spinning the entire ride, but I will put that test to practice..... I really feel strained, no matter what the resistance when I try to spin at 90 on the real bike. Thanks again for all the help
I've always read that your cycling cadence should be between 80-100 and I've been riding a stationary for the last year(+) always staying around 90. But I finally put a cadence on my Tri bike and I've found that I do much better(faster/feel better) with a cadence in the low-mid 70s. Should I just stay with what's comfortable or do I cycle at a higher cadence and just get used to it? Thanks