I don't know much about him really but after readin that his credibility definitely took a hit in my mind. And there were actually people commenting on how "great" that article was.
Matt - what's your typical race cadence bike and run?
Hey Joel, sorry I missed this...was not subscribed to the thread. In my races last year:
- Pleasant Prairie olympic: 92 rpm average (1:02 and set myself up for an AWESOME run)
- 70.3 Racine: 86 rpm average (2:26, VERY hot, HR was high that day as a result)
- 70.3 Steelhead: 88 rpm average (2:20, great ride at 0.9 IF and a solid run)
- Chicago Triathlon: 90 rpm average (1:04 with an okay run)
- 70.3 Vegas: 87 rpm average (2:47, hilly bike, brutal run, brutal race, my fitness was in end-of-season decline by then)
All of the 70.3 races had some coasting time I'm sure (but not much), and also 2-3 minutes of time to water the plants where I don't know if the 0 cadence is counted in the average.
Overall it is not surprising that the Olympic races are higher cadence I guess. What is surprising to me is that I averaged 90+ in those...in training when I hit 90 I start to have issues with a high HR. Observations on HR correlation with cadence are all somewhat anecdotal since in both races and training I'm targeting power and cross-checking with RPE. HR and cadence I really only look at after-the-fact.
Oh, and on the run, it seems to depend on how good a day I'm having. For the past 4 months I average ~90-91 for a 60 minute run, usually starting at about 93-94 for warmup, z4 intervals at 92-93, recoveries 85-89, 88-90 at the end when fatigued. When I see 87 I know I'm really tired. When I'm feeling really good on some of the brick runs I'll upload and see it was a pretty consistent 92-93 for a 45 minute steady z3/4 run.
Just to be clear, which Sutton was not, he was talking about bike cadence, not run cadence. See this developing thread for a run focus on this topic...
Comments
Hey Joel, sorry I missed this...was not subscribed to the thread. In my races last year:
- Pleasant Prairie olympic: 92 rpm average (1:02 and set myself up for an AWESOME run)
- 70.3 Racine: 86 rpm average (2:26, VERY hot, HR was high that day as a result)
- 70.3 Steelhead: 88 rpm average (2:20, great ride at 0.9 IF and a solid run)
- Chicago Triathlon: 90 rpm average (1:04 with an okay run)
- 70.3 Vegas: 87 rpm average (2:47, hilly bike, brutal run, brutal race, my fitness was in end-of-season decline by then)
All of the 70.3 races had some coasting time I'm sure (but not much), and also 2-3 minutes of time to water the plants where I don't know if the 0 cadence is counted in the average.
Overall it is not surprising that the Olympic races are higher cadence I guess. What is surprising to me is that I averaged 90+ in those...in training when I hit 90 I start to have issues with a high HR. Observations on HR correlation with cadence are all somewhat anecdotal since in both races and training I'm targeting power and cross-checking with RPE. HR and cadence I really only look at after-the-fact.
92-100+ on the bike. I found myself spinning higher than normal this summer training for/racing IMWI.
Run is consistently 90-93rpm, regardless of pace.
Just to be clear, which Sutton was not, he was talking about bike cadence, not run cadence. See this developing thread for a run focus on this topic...