I am currently going through SSBHV2, and this is my first experience with structured training. I have noticed that my natural cadence falls around 80-83. I can sustain 90 for quite a while, but 95-100 is very taxing. On the other hand, i find low cadences (60-70) easier to maintain, with a much lowe…

Some existing discussions worth reading: What’s more important, power or cadence? Cadence recommendations in the workouts Too much high cadence Raising cadence Low cadence = Muscular failure during interval workouts? Training Cadences - Indoors vs. Out

I think it depends on the kinds of races you are training for. Lower cadences have been shown to be more efficient - meaning, place a lower oxygen demand on your body for a given power output. The reason for this is it takes effort to spin your legs. Think of trying to spin at 150 rpm with no resis…

I would say the opposite. Lots of accelerations in crits, where high cadence is a near must. Long steady grind is more suitable in longer and less intense races. Being able to ride strong with a variety of cadences is a good skill to have in its own right.

Just my experience, I found it to be very easy to train this with Erg. I was more of an 80-85 rpm guy before I started structured training. It took about a month to get 90 to be comfortable and another 2 months or so was over 95. Now can average 100 without thinking about it.

I’m in my 9th week of training now, always using ERG mode. I actually found it easier to spin quickly in SSBHV1, possibly because i increased my FTP by 15 watts at the beginning of SSBHV2. I now find I need to use lower cadences to get through some of the longer intervals.

It will get easier to maintain the higher cadence.

You should train so that you have a wide range of cadences that you can ride at. The cadences suggested in the workouts are only that suggestions. Your natural cadence is where your body is most efficient. A balance between your aerobic system and your musculature system say. As both systemts b…

My view is the higher the power the higher the cadence should be (within certain limits of course). At z2/lower z3 I spin at my natural 75/85 rpm rising to 95/100 as I get into Vo2max territory.

[image] BlueHeron: My question is: Should i train at the higher cadences to try to develop efficiency at those cadences, or at lower cadences where i feel naturally stronger? How about both? I’m also doing SSBHV. If I have 5 intervals, I’ll do something like 95-85-75-85-95, 4 intervals 95-85-…

That sounds like a good plan. The trouble i’m having is that during some ss intervals my heart rate is going too high if I try to maintain a cadence of 95 (180+hr/195max). I then need to utilize a lower cadence just to make it through the interval.

Training to Cadence

Training

mcneese.chad January 9, 2020, 5:02pm 2

Some existing discussions worth reading:

What’s more important, power or cadence?
Cadence recommendations in the workouts
Too much high cadence
Raising cadence
Low cadence = Muscular failure during interval workouts?
Training Cadences - Indoors vs. Out

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Training to Cadence

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