High Cadence VS High Power?
This may not be the exactly the right question to ask, but I need some advice. I'm still riding the trainer I bought from Unit three years ago. Before you pipe in Unit, I know I need a new one. But if I'm going to buy a new one, I'm going to get one of those fancy ones with the video programs and all that jazz. That's going to set me back like five hunded bones, and I don't have all that now. The trainer that I ride has no resistance levels, just one, pretty easy. So I tighten the roller as tight as I can and roll with.
So here's my question, will higher cadence give me as good results as higher power and lower cadence? I was cycling in the 90-140 rpm range, depending on if I was doing the 5 minute or 1 minute intervals. I hit 50 mph on the last 1 minute interval, with some mad fast cadence. I was making sure as not to bounce around like a bouncy ball, and did a pretty good job.
Should I find another cheapy trainer with some decent resistance or deal with this one for the time being? It's still a good workout, and it's got enough resistance to give me a workout. I just have to spin a little faster. So, throw it out and spend the cash for a slightly better one, or make it work and rock the high rpms?
Your own cadence
G, you're better off training at whatever cadence you find yourself riding at in your regular events. If your road riding gravitates toward a cadence in the low 90's your indoor work will pay higher dividends if done in the same low 90's cadence range.
And BTW, power is the product of torque and cadence. You cna produce the same power with low torque and high cadence, or with high torque and low cadence. It's not a tradeoff. The secret is to stay within your own natural range of cadence where the torque you can produce yields maximum power for the period of time you need it.
-- Mark
You Own Cadence
Mark is spot on. I would add that IF you are like me, I tend to pedal faster in order to produce higher power RATHER than just press on the pedals more. So a 90% effort will find me around 95rpm, at threshold almost always at 100rpm and at 110% around 105rpm. I'm not really aware of it, they are my naturally selected cadences on flat roads.
If you want to go fast, this
If you want to go fast, Colin is a good guy to listen to.
-- Mark
Thanks!
I'm with you on the road. This year I've found myself riding at higher RPMs because it feels more natural and it doesn't seem I get as tired as quickly. On the trail its a bit different though, I ride with less RPMs. A 100 rpm on the trail is alot, I think alot of the times its around the 60-80 range. There's alot of stop and go pedaling too, with all the rocks and obstacles. Wonder how this plays into the equation?
Now can I chime in?
If you need a trainer that gives more resistance, I have another you can use if you like. It will make you work a lot harder at a more reasonable cadence.
If you want some of those stupid interval DVDs I have several you can have or buy for cheap. I hate those things, but some guys love them.
trainers
Mark, give g-wiz that POS Blackburn I gave you. That sucker would let you spin at 100rpm and then all of a sudden the inner workings would wig out and you'd be struggling to get 40rpms. The first few times it happened to me I thought I was having a stroke and couldn't get my legs to function. If I wasn't such a weak sauce I would have thrown it across the room.
Oh and I don't know what to tell you about power and cadences. My theory on racing is simple. "When they goes, you goes."
Sold it
I don't have it. I sold it on ebay for $120. There's one born every minute.
No, just kidding. I gave it to Unit.
-- Mark
That's My Man
Your the shit Unit, I count on you for all your throw aways... One man's trash is anothers treasure. I'll be in town Friday night. Let's work out a deal. Maybe a Saturday road ride? Depends though, I need to go ride Four Winds before the race next weekend, so if I can get a chance to ride out early Saturday morning, I may go ride that. If not, I'm up for whatever. Either way I'll give you a shout Friday. Thanks!