I like to do some torque work in my Build Phase. I know some workouts sprinkle high and low cadence efforts in, but I can’t see any workouts labelled Torque or Low Cadence.
A few questions:
Are there any specific workouts that target low cadence and are there progressions to follow?
If I adapt certain Endurance/Tempo workouts to hit low cadence, does AI recognise that I am making things harder (as power will stay the same but RPE will increase)?
Anyone incorporated Torque training into their TR Plan and if so how did it go?
Can I see Torue in the TR analytics and if not do people think it would be a good addition?
Yeah. TR doesn’t do that AFAIK. Other apps, like Wahoo Systm for example, specify cadence targets in workouts and have workouts targeting low cadence/strength as well as workouts for high cadences. Some of these workouts also specify when to stand and when to sit. TR does on occasion have textual suggestions on these.
Sometimes the onscreen instructions for certain workouts instruct you to a low cadence. Lol, they also, and more often instruct you to high cadence and I’ve slowed right down there.
I am also interested in torque training. Analysing my XCM rides I have seen that I spend a lot of time with low cadences and high torque. This is almost always related to very technical conditions, such as more than +20% slippery surfaces, roots, mud, etc. I think this type of training would be very beneficial in helping us overcome those areas where we often fail.
It could be a great help to complement your gym work now in the pre-season. The thing is, I think we all know the theory, but what we don’t know is how to implement it in Trainer Road so as not to ruin your training sessions?
This might be individual? I wouldn’t want to use low cadence for full SS/4x20m workout but Z4/3x5m actually feels pretty pleasant.
I think AI may take cadence work into account if it considers it as relevant from fatigue management perspective. I don’t think there is much evidence that high torque work increases FTP. But there are other angles here:
neuromuscular: e.g. muscle control when fatigued, maintain coordination under tension. For this purpose, low cadence intervals may help indeed.
max strength: e.g. produce short duration high power in sticky situations. For this, strength training is more efficient.
Anyway, if you are interested seeing torque during your workouts, headsets (at least Wahoo) has such field you can add. I often push TR workouts to headset and use that to control trainer instead of application.
"We do have a few workouts that incorporate low-cadence drills, but you could incorporate torque training into any workout that you’d like.
If anyone isn’t familiar with these types of efforts I’d recommend starting by doing short bits of riding with your cadence slightly lower than normal during a Sweet Spot workout. You can slowly work on continuing to lower your cadence over time and then lengthening the duration of these drills as you see fit.
Over time if things are feeling good you could start to build these into Threshold work and later even some VO2 Max.
*Again, ease into it, and be gentle at first! Some elite cyclists have worked up to 10 minutes at 30-35rpm! *
These are great exercises to incorporate into early/off-season training alongside some gym work as they are great for building up your neuromuscular pathways. "
Thanks Eddie. I started doing this on Endurance and will work up to SS and Tempo.
Any answer to the question as to whether TR AI/AT recognises the higher RPE of the low cadence work as the post-workout feedback ratings are likely to say it was harder than otherwise
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