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bike - cadence vs higher gear

evaIMMTevaIMMT
in General Training Discussions

 Hi there,

Last night i was doing my OS plan on the bike 2x12' (5') @z4.

What I am finding is that I am having a hard time maintaining my cadence so I reduce the tension on the trainer, but then feel guilty that i am not pushing hard enough and up it back but then my cadence slows and I have a hard time going for the full 12'. Either way i have a hard time going for the full 12'.

What I want to know is should I keep the tension up and keep on trying to get through the 12' and my cadence will come when I get better or should i focus on lowering the tension at the high cadence and force myself to get through the 12' at that cadence and not worry too much about getting into a higher gear?

Thanks,

Eva

Comments

  • jbarre03jbarre03

    Eva,

    On the longer intervals I like to switch the cadence/gears up anyway, just as a way to keep things interesting.  Maybe every 4' for a 12' interval or something like that.  I believe as long as your power, or HR, is consistant you will get the desired result.  You need to be comfortable at multiple cadences keeping your power consistant, as this will help with your race execution. 

    With that said, I have been working to try and maintain a higher cadence throughout my rides/workouts though. 

    Work works! 

  • Brenda RossBrenda Ross
    Eva, here is just one thread on cadence in the power and pace forum. I did a search. It comes out that most people find a sweet spot ( mine is between 80-85) and hang there for all their work.

    http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/8284/Default.aspx
  • ezellrhezellrh
    Eva, as Brenda aludes to, cadence tends to be highly personally. At its simplest level (and I'm a very simple guy), as long as you do the work, let your cadence sort itself out. Do whatever it takes to get the interval done.

    Or, to quote two smart guys whom I pay to tell me what to do everyday, "Tip: don't worry about high or low cadence on these sessions. Get the goal watts or heart rate you need at whatever cadence that happens to be at. PLENTY of time to work on ideal cadence later in the season." (Straight from week 4 of the OS program)
  • Gordon CherwoniakGordon Cherwoniak

    Eva,

    Good advice and if you look at the plan I believe coach Rich says in the notes not to worry too much about cadence in the OS.

    For me I work best in the 85-90 but will do workouts in the 80-95 range especially.  Some of the VO2 and longer FTP intervals I also switch it up and shift to the harder gear when the HR goes up. 

    Gordon

  • Nate ParadyNate Parady
    What Roy said....

    although I have been known to throw it in a higher gear, lower my cadence to simulate "climbing" while watching some TdF video on the IPAD...good stuff...

    I'm usually between 80 and 95 but now that we are in the winter I'm not all that worried about it...come spring time I might focus a bit more on keeping a certain number but much of this is by feel and terrain as I transition from inside to outdoor riding.
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