Trainer cycling question
So this is my 3rd OS. I started using Trainer Road last year and I've noticed a few things. First, when we started the OS last week, I was fairly out of shape and my FTP was sig lower than where I was last year. For fun, I didn't change the numbers on my Trainer Road profile. I thought it would be good to have a visual goal as I go through the intervals (so far, I've either been just under last years target or right on). I have also been working hard on my 'cycling technique,' trying to be a more efficient cyclist, spinning circles and less quad dominant. This has resulted in a noticeable higher cadence.
Here's my question… What is more beneficial, completing intervals (for example 6x2min at 95-100%) in a little easier gear while spinning at 100-105 avg cadence, or a harder gear and spinning between 80-90 cadence??? This is perplexing to me because each scenario can be competed at the desired effort. Last year, when I would be in the harder gear, I tended to struggle to maintain my power due to fatigue…just painting a picture.
So what do you think? Someone please help!! 
Comments
Certainly not an expert, but my first thought would be that power is power. Hitting lets say, 200w at a cadence of 90 or at 80 for a given period of time is the same amount of work. I think it's a matter of which cadence feels best for you. I know that I prefer to be at a lower cadence to hit higher watts. When I increase cadence it feels like I'm doing more work and my HR goes up.
Hope this helps a little.
Reid
Use whatever cadence gets you through the intervals. I know in some race reviews that Coach P talks of cadence being too low. This is an important aspect in an race and this should be practiced once we get outside.
I have seen some studies that show low cadence work 60rpm help develop power output, but I can't say I've delved in to them to see if it was a decent study. For me I just did a set of 3X6 and used an easier gear for the first two 89 and 92 rpm then was at 82 for the final one.
I guess my first goal should always be consistency as to power and cadence throughout the interval, right? I do plan to play around with this a bit (gearing and cadence)…It would be interesting though if the workouts were written to include target cadence with the zones to have a better picture for how hard we should be working. Maybe that's just me, but I've done some of the Spinervals workouts and there is instruction as to what gear and cadence to target with each interval.