Spin Ups

spabblington

I have been working on increasing both my running cadence and pedaling cadence to get to that magic 90/90.  I have found getting better/faster on the run has been easier than the bike and have been searching around the wiki for drills for improvement.  I found some information on spin ups - as in how to do them - but wanted to know how often to do them?  How many times per week - or even per ride - should they be done?  I am trying to get to the magic 90/min - am between 75-80/min now.  Thanks!!

Peter Greagg

Hi Greg — in general, everyone has a bike cadence that seems to suit them. That said, if you are grinding the bike in an IM, then the run can be very tough.

I practice different cadences when doing my Z3 intervals — eg 5 mins @ 100, 5 mins @ 95, 5 mins @ 90 etc — this is to make me more comfortable over a broader range of cadences in a race.

spabblington

Thanks Peter!