Today was a high cadence effort on the bike, followed by a quick and easy run. I’ve definitely decided that high cadence is not my favorite. Maybe some residual effects from the sickness, but the 100-120 rpm range definitely elevates my HR much faster and higher than grinding out similar power at a lower cadence. Let’s reflect:
This past Sunday I rode similar duration (0:30) at 227W average with average HR of 143 and cadence of 76 rpm. Today, average HR of 144 with power only at an 184W average with cadence of 95. Interesting data to examine. I have to believe part of this is left over dehydration and weakness from the sickness, but only time and additional data will tell. My natural cadence does seem to be closer to 76 than 95.
Truth be told, I’m experimenting with how to apply the power to optimize my results – aren’t we all? We optimize power by optimizing both Force into the crank arm and angular velocity or cadence. A bit of an experiment - The goal will be to determine the max cadence that optimizes both power and HR, but my hypothesis is that grinding 75-90 right now will be my sweet spot as a power rider, at least for efforts in the 30-90 minute duration range. That is, until I have the leg strength to increase that cadence at the same gearing ratio. But where is leg strength a hidrance to turnover?
With that being said, my strength has been and continues to be running off the bike. The high cadence effort on the bike certainly forced my leg turnover on the short run and the warm-up of riding does more for my system than running cold.. I started cleanly in the 90 spm range. Throughout the 3 miles, the focus had to be finely tuned to keep the rate up, where it was much less effort at the beginning. The high cadence work on the bike will continue to improve this leg turnover on the run.
From Coach Matt:
ReplyDeleteThere's much debate about optimal cadence, so if you dig around the forums you will find supporting opinions to believe whatever you like. My opinion on the matter is this: Your optimal cadence is one that allows you to run at your E/L pace after a 112mi bike for an entire marathon. 26.2 miles is a long way to walk or shuffle or wonder where the wheels fell off the bus, so if you pick the wrong cadence by 2-3 rpms, you're looking at increased risk of muscle cramps and reduced performance. Why not give yourself every opportunity to run strong off the bike?
Since power = force x velocity, you can produce the same MPH (or power output) with high force, low cadence OR high cadence, low force. For convenience sake, every 5rpms of cadence corresponds to roughly 5% of your FTP if power remains constant. This means that if you can produce 5% more contractions in the same amount of time, the upside is that each contraction requires 5% less force and you've got a lot more time to failure. In the weight room, imagine how quickly you reach muscle failure when you pile on the plates. Once you tear the muscles past a certain point, they will require a long time to repair and will function at a much lower level during the interim. Why not exploit the more robust capabilities of the cardiovascular system and transfer the load off of the muscles? Remember Lance Armstrong in ''99 and '00 flying up the big climbs at 100rpms. He's a guy that's strong enough to ride however he likes. Why do you think he chooses a high cadence style for stage racing?
Personally, I've been where you are now. I had bigger quads and a self-selected cadence in the mid or high-80's. Since making high cadence a priority in my training, my battles with leg cramps have vanished. My endurance is vastly improved. 90rpms is my low end on moderate hill climbs and it feels slow. You'll soon see that cadence is a relative and flexible set point in your brain. What you now perceive as challenging will soon become quite natural.
Not mentioned up to this point is that low cadence on the bike often connects up with low cadence on the run. Low cadence running means you're spending more time in the air. This usually means more twisting and impact and injuries. 88+ steps per minute on the run is achievable if you also work to set this up on the bike.