Firstly, you need to consider if being able to push a big gear is important for your objectives. Most types of riding allow you to ride at a near-optimal cadence at all times. Some exceptions include cross racing and mountain biking.
I have to be able to push a big gear, because I am a mtb rider, and I run especially races of xc - xco and sometimes some marathon …
If your discipline requires you to drop below 75 rpm regularly, then adding some slow frequency work could be a good idea. You can integrate low RPM work into any Sweet Spot/ lower intensity intervals that you complete during your week. Be extremely mindful of knee pain, and if you experience pain, abandon the low frequency and start spinning normally.
As I imagined … actually the sweet spot phase I just finished it, now I started the step two: “build phase”, in particular “short power build - low volume”. So I increased the intensity of training, this type of workout is compatible with the low-speed jobs we talk about? or do I have to change something in my plan?
(I started in October with Sweet Spot Base Low Volume I & II - on January 14th I started the Short power build - Low Volume and I expect to start the Cross-Country Olympic - Low Volume in March)
What makes you think that you have low strength in your legs after completing SSB I and II? Did your FTP decrease? Are you having a hard time with the intervals in Short Power Build? Understanding your thoughts and the reasons behind them will help me to recommend an approriate course of action
My FTP started in October with a value of 231 and after a stop of about 20 days, due to an illness, at the beginning of December it had dropped to 216. It has now risen to 226 (14 January). But in reality what worries me is not so much because I still expected more salisse in these 3 months, is that today I perceive a great ability to cycle easily at high rates with medium / low ratios, a characteristic that has never belonged to me perhaps because of the fact that in mtb I almost always pushed big gear at lower cadences.
For example yesterday I tried a road climb of about 6km with an average gradient of 5% completed in 23:18 (a good time for me compared to friends who drive like me) with a 38/28 and 38/32 gear in the more critical points at an average cadence of 76 rpm with an average heart rate of 90% of my Hrate max.
Bryce, thanks for your attention, I’m curious to hear your opinion and anyone else wants to help me.