I’m a fan of increasing my cadence in the TR training sessions. However, is there test for optimum cadence in events. Likewise, as additions to FTP, are there other progressive tests for different aspects of fitness? I doubt that FTP is the be all and end all?
You can come up with any test you want consisting of one or more max efforts for any duration with a certain rest period. Just fill in the blanks to resemble the situation you are interested in. Then go for it and see if you can improve your results.
Not sure what you want to do with cadence, think there were studies done that your current optimal is always your self selected cadence. There are benefits from increasing your cadence because it will postpone muscle fatigue.
I was asking the coaches, because i don’t think it is as simplistic as you make out.
TR, from all the sessions I have done, is based solely on FTP, and the associated Ramp type tests. Further many of the sessions expect your lowest cadence to be 85+ and in many drills well beyond 100; with a clear objective of raising ones basic cadence.
For a given FTP, increasing cadence increases heart rate, that may well be beneficial in training, eg, VO2Max sessions, but is it necessary or appropriate in an event?
So my question to the coaches, ie, those who are training us with specific plans in mind, deals with the general case, of are there other training parameters, we ought to testing from a training specific perspective and associated with that, should we be replicating the training drill, such as cadence, in events and if not what should we do.
This may not be of interest to you, but seems a perfectly valid question of ones coach.
This podcast episode had the deepest of deep dives on all aspects of cadence:
There is no “best cadence” as everything has its place and time. All cadence drills are for learning the body to use range of cadences depending on specificity of the situation.
And another study to read:
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Thank you for this link. definitely covers the cadence situation very well.
Where my TR experience differs some what from the podcast, was they referred to using a wide range of different cadences, that hasn’t been my experience, it has all been 85 minimum but 90-95 would be better and in the short sprint type drill they have recommended an upper ceilngs, eg, 105.
In the podcast Chads summary article referred to:
100-120 all out sprints
90-100 Crits, TT
70-90 >4hour events
Which are quite wide ranges.
So, I am thinking I should end this thread and create a different one to ask about if there is benefit from a wider range of progressive test during training, than just FTP? If so, what are the coaches recommendations?
Optimal cadence is not a single number and really depends on a large number of factors, including your power output, whether you go uphill or not, your fatigue and the kind of fatigue. Generally speaking, increasing your cadence shifts the burden away from your muscles to your cardiovascular system.
In my experience (which only applies to me) when I am very fit and riding at VO2max, I actually need to lower my cadence to 90–95 rpm, because my cardiovascular system is maxed out and my muscles still have a little left in the tank. But that’s an all out, gonads-to-the-wall effort. Otherwise, I am happiest at 95–100 rpm on my dumb fluid trainer, which simulates riding on the flat in terms of resistance curve and gearing. If you are on a smart trainer, though, you are encouraged to be in the little ring, which results in lower flywheel speeds and thus, resembles going uphill more. I’d probably prefer a lower cadence then.
All in all, you need to experiment yourself. Especially on endurance workouts you can try to expand the cadence range available to you. Typically, the self-selected cadence is the best cadence, provided your range is large enough. In case you fail certain workouts, then try to mix up cadences and see what happens.
@OreoCookie the podcast link in @wysbf2 post probably explains aspects of your feedback in the first 40 minutes of the podcast.