The Tri Town Times: 5/4/20
- Posted on
- By Antonio Gonzalez
- Posted in the tri town times
Thoughts on cycling cadence; Tour de France rescheduled; bicycling boom.
- Trying to avoid a complete cancellation, the 2020 Tour de France has been postponed to August 29th through September 20th.
- 70.3 Des Moines, originally planned for June 21st, was postponed this week. 70.3 Coeur d'Alene, which is scheduled to take place just a week later on June 28th has not (yet?) announced any plans to postpone.
- When it comes to pedaling and going fast(er) on a bike, you have only a few options: push a bigger gear at your normal (or lower) cadence, or push your normal gear at a higher cadence.
- A well-rounded cyclist should develop the proficiency to pedal smoothly within a broad cadence range: say 40-100rpm.
- The longer your event (i.e. Ironman), the lower your average cadence will tend to be.
- Low cadence (40-60rpm) cycling is sport-specific strength training. You're essentially weight lifting on the bike. This is why hill training is so regularly prescribed in a training schedule: the low cadence and high torque pedaling develops great cycling-specific strength.
- Many of us have been told to 'engage our glutes' while pedaling. You will be more able to engage and feel your glutes firing at a lower cadence. Hint: if your butt is not sore after a "big gear" ride then you're doing it wrong.
- Further studies show gross efficiency may be best between 40-60rpm depending upon age.
- World Champion Dan Bigham states that racing at a lower cadence helped his team break world records on the track- a discipline famous for its emphasis on high cadence cycling.
- The most successful long distance triathlon coach of all time, Brett Sutton, recommends a low cadence to help lower heart rate and improve run splits off the bike.
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- The bicycle as the vehicle of the future.
- The 1970's, and the bicycle boom during lockdown.
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