High Cadence Training for Cyclists. Objectives

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1 HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you will be able to: 1. Define cadence and describe its importance in power generation on the bike. 2. Define power and describe the connection between high cadence pedaling and power output. 3. Determine the preferred pedaling style (spinner vs. masher) for any athlete. 2 1

2 Objectives As a result of this webinar, you will be able to: 4. Apply a 5-step process to increase both cycling cadence and power. 5. Apply 8 workouts specifically designed to increase cycling cadence and power. 6. Apply a 12-week high-cadence, power-building training plan. 3 Why is Cadence Important? Cadence, which is a cyclist s pedal rate measured in revolutions per minute (RPM), is one of the two components of power generation on a bicycle (the other is gear size). All other things being equal, the higher the cadence the greater the power (i.e., more watts generated on the bike). 4 2

3 What is Power? Power is the rate of doing work (i.e., a measure of work compared with time). Power = Work Time Work = Force x Distance (gear size) Time = cadence 5 What is Power? Therefore, there are 2 elements involved in power generation: 1. GEAR SIZE 2. CADENCE 6 3

4 Key Point There are 3 ways to increase power: 1. Increase gear size at a given cadence. 2. Increase cadence at a given gear size. 3. Increase both cadence and gear size. 7 Example If an athlete s FTP is achieved in 53 x 16 at 90 rpm on a flat course in ideal conditions, he can increase power by shifting up to 53 x 15 and maintaining a 90 rpm cadence, or by staying in 53 x 16 and increasing cadence to 95 rpm. 8 4

5 Advantages of Pedaling a Higher Cadence 1. Reduces the stress placed on the leg muscles and allows athletes to ride for a longer period of time before they crack. 2. Allows athletes to save their legs for near-term events. 3. Facilitates greater development of the cardiovascular system. 4. You can develop the ability to pedal a relatively high cadence more quickly than you can increase leg strength (i.e., muscular endurance). 9 Disadvantages of Pedaling a Higher Cadence 1. Increases the stress placed on the cardiovascular system. 2. Can retard the development of the musculoskeletal system (i.e., you can detrain your muscular endurance). 10 5

6 Determining Preferred Pedaling Style The Testa Test Instructions to Athlete Find a short hill that takes 2-3 minutes to climb. After you are thoroughly warmed up, ride up the hill as hard as you can while maintaining a fairly steady pace. Near the top, when you begin to lose power and your pedal stroke gets a bit ragged, shift into a bigger gear while trying to maintain the same speed. Pay attention to what happens and how you feel. 11 Determining Preferred Pedaling Style The Testa Test Instructions to Athlete (continued) Fully recover and repeat the all-out effort up the hill, but this time shift to an easier gear near the top and try to maintain your speed. Once again, pay attention to what happens and how you feel. Some athletes will feel better in a smaller gear at a higher cadence (spinners) while others prefer a larger gear at a smaller cadence (mashers). Repeat this test several times to get a sense of your preference. 12 6

7 5 Steps to Increase Power via Cadence 1. Assess Current Fitness Level 2. Develop Training Zones 3. Identify Key Workouts 4. Design & Implement Training Plan 5. Continuously Evaluate Progress 13 Lactate Threshold The highest intensity a fit athlete can maintain for about 60 minutes. Any increase in intensity beyond this threshold level will require a reduction in effort because the body starts to produce lactic acid more quickly than it can remove it. 14 7

8 Functional Threshold Power The highest average power a cyclist can maintain for 60 minutes (i.e., power at lactate threshold). 15 Assess Your Current Fitness Level Field Test to Determine Lactate Threshold Heart Rate: The field test consists of a 30-minute time trial. After a thorough warm-up, the athlete rides as hard as possible for the entire 30 minutes. The average heart rate for the last 20 minutes of the time trial will be a close estimate of LTHR (Friel, 2009). 16 8

9 Develop Training Zones Lactate Threshold Heart Rate Training Zones (e.g., 167): Zone 1 = 65-75% of LTHR ( BPM) Zone 2 = 75-85% of LTHR ( BPM) Zone 3 = 85-94% of LTHR ( BPM) Zone 4 = % of LTHR ( BPM) Zone 5 = >105% of LTHR (175+ BPM) 17 Develop Training Zones Coggan s 7 Power-Based Training Levels (e.g., 240 watts) Level 1 Active Recovery = <55% of FTP (<132 watts) Level 2 Endurance = 56-75% of FTP ( watts) Level 3 Tempo = 76-90% of FTP ( watts) Level 4 Lactate Threshold = % of FTP ( ) Level 5 VO 2 max = % of FTP ( watts) Level 6 Anaerobic Capacity = % of FTP ( ) Level 7 Neuromuscular Power = N/A 18 9

10 Identify Key Workouts 1. High Cadence Recovery 2. Cadence Intervals 3. Time Trial Intervals: Cadence 4. Pyramid Intervals 5. Pyramid Intervals: Constant Gearing 6. VO 2 Max Intervals 7. Sprint Intervals: Long 8. Sprint Intervals: Short 19 High Cadence Recovery As with a standard active recovery workout, this session will help athletes recover from hard workouts and provide them with active rest. In addition, it will enhance their ability to pedal at higher cadences

11 High Cadence Recovery Workout Total Workout Time: 30 to 60 minutes Warm-up: None, the entire ride is warm-up pace except for the high cadence spin-ups. Terrain: As flat as possible. Gearing: An easy gear that can be pedaled at rpm in Zone 1. Training Zone: 1 (65-75% of LTHR or <55% of FTP) RPM: with rpm for the high cadence spin-ups. Cool Down: None the effort should not be hard enough to require a cooldown! 21 High Cadence Recovery Workout Instructions: Begin with a cadence of 85 rpm and work up to a steady pace at rpm. Every 5 minutes, do a rpm high-cadence spin-up for seconds (ride for at least 15 minutes before you start the spin-ups). Use very low (easy) gearing so your heart rate does not go above zone 2. This is not a high-intensity workout. Your goal is to improve your ability to spin a higher cadence and to recover

12 Cadence Intervals This workout improves an athlete s neuromuscular coordination, which is the ability to pedal at a relatively high cadence. 23 Cadence Intervals Workout Total Workout Time: minutes Warm-up: 20 minutes Terrain: Relatively flat, low traffic road. Gearing: A gear that allows the athlete to maintain a cadence of rpm during the intervals. The Workout: 3 x 10 min with 5 min recovery between hard efforts. Training Zone: 3 (85-94% of LTHR or 76-90% of FTP) RPM: during intervals; 90 during recovery Cool Down: 10 minutes 24 12

13 Cadence Intervals Workout Instructions: You will be turning over a relatively small gear during your intervals. Your goal is to keep your cadence between 100 and 110 rpm (or rpm above your normal cadence). Remember, you should not go above zone 3 during the hard efforts. If you find yourself drifting into zone 4, shift into a smaller gear. Spin about 90 rpm in a very easy gear during recovery. Build up to 3 x 15 minutes with a 5-minute recovery between hard efforts. 25 Time Trial Intervals: Cadence This workout increases an athlete s maximum sustainable power output (MSPO), functional threshold power (FTP) and lactate threshold heart rate (LTHR). In other words, it increases the highest power output, and concurrent heart rate, that a cyclist can sustain for 60 minutes. It also enhances their neuromuscular coordination

14 Time Trial Intervals: Cadence Workout Total Workout Time: 75 to 80 minutes Warm-up: 20 minutes Terrain: Relatively flat, low traffic road. Gearing: A gear that can be pedaled at rpm during hard efforts (do not reduce the athlete s typical gearing for zone 4 workout). The Workout: 3 x 10 min with 5:00 min recovery between hard efforts. Training Zone: 4 (98-105% of LTHR or % of FTP) RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 27 Time Trial Intervals: Cadence Workout Instructions: Start with three, 5-minute intervals and then slowly increase to 6 minutes, 7 minutes, 8 minutes, 9 minutes and finally 10 minutes. Continue to progressively overload until you reach three, 15-minute intervals. At this point, switch to two, 20-minute intervals with 5 minutes of recovery between hard efforts. Don t overdo it, especially in the first two minutes of each hard effort

15 Pyramid Intervals This workout increases an athlete s maximum sustainable power output, functional threshold power and lactate threshold heart rate (i.e., increases the highest power output, and concurrent heart rate, that a cyclist can sustain for 60 minutes). It also enhances muscular endurance. 29 Pyramid Intervals Workout Total Workout Time: 66 to 78 minutes Warm-up: 20 minutes (the warm-up is very important) Terrain: Indoor Trainer Gearing: Begin in a gear that can be pedaled at 90 rpm in zone 3. The Workout: 3 x 7 min with 5 min recovery between hard efforts. Training Zone: 4 (98-105% of LTHR or % of FTP) RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 30 15

16 Pyramid Intervals Workout Instructions: Begin the interval at a cadence of 90 rpm. Every 60 seconds, shift up one gear but decrease your cadence by 5 rpm. Increase gearing/decrease cadence 3 times (90 rpm to 85 rpm to 80 rpm to 75 rpm), and then reverse the process by decreasing your gearing and increasing your cadence by 5 rpm every 60 seconds until you finish where you started (up and down the pyramid). At the top of the pyramid, your heart rate should be in zone 4. Build up to 4 pyramid intervals. 31 Pyramid Intervals: Constant Gearing This workout increases an athlete s ability to pedal a high cadence in a moderately big gear. It will also increase lactate threshold and VO 2 max

17 Pyramid Intervals: CG Workout Total Workout Time: 66 to 78 minutes Warm-up: 20 minutes (the warm-up is very important) Terrain: Indoor Trainer Gearing: Begin in a gear that can be pedaled at 85 rpm in zone 2-3. The Workout: 3 x 7 min with 5 min recovery between hard efforts. Training Zone: 4-5 ( % of LTHR or % of FTP) RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 33 Pyramid Intervals: CG Workout Instructions: Begin the interval with a cadence of 85 rpm. Every 60 seconds, maintain your gearing but increase your cadence by 5 rpm. Increase cadence 3 times (85 rpm to 90 rpm to 95 rpm to 100 rpm), and then reverse the process by decreasing your cadence by 5 rpm every 60 seconds until you finish where you started (up and down the pyramid). At the top of the pyramid, your heart rate will be well into zone 5! Build up to 4 intervals

18 VO 2 max Intervals This workout increases an athlete s aerobic capacity. Often referred to as VO 2 max, aerobic capacity is the maximum amount of oxygen the body can consume for energy production during intense exercise (i.e., maximal oxygen uptake). 35 VO 2 max Intervals Workout Total Workout Time: 60 minutes Warm-up: 20 minutes (the warm-up is very important) Terrain: Indoor trainer or flat, low traffic road. Gearing: A gear that can be pedaled at rpm during hard efforts. The Workout: 3 x 5 min with 5 min recovery between hard efforts. Training Zone: 5 (>105% of LTHR or 106 to 120% of FTP) RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 36 18

19 VO 2 max Intervals Workout Instructions: This is a very, very hard workout! Start in a gear that will put you into zone 5 for the last 3 minutes of the hard effort at rpm. Use the first 2 minutes to elevate your heart rate and to find your rhythm. At this point, you should be at or above your lactate threshold. Ride as hard as you can for the next 3 minutes. You will be suffering so focus on your form and try to relax. Spin easily for 5 minutes between hard efforts. 37 Sprint Intervals (Long) Sustained, near maximum efforts such as long sprint intervals will improve anaerobic capacity, which is the ability to ride at a very high intensity for a relatively short period of time. While not quite a 100% effort, it is most closely connected with long sprints of 60 to 90 seconds, and very hard efforts up short hills

20 Sprint Intervals (Long): Workout Total Workout Time: 60 minutes Warm-up: 20 minutes (the warm-up is very important) Terrain: Relatively flat, low traffic course or an indoor trainer. Gearing: A moderate gear that allows for a cadence of rpm. The Workout: 10 x 1 minute sprints with 2 minutes recovery. Training Zone: N/A for LTHR to 150% of FTP RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 39 Sprint Intervals (Long): Workout Instructions: After a thorough warm-up, shift into a moderate gear that allows you to sprint for one minute at a cadence of rpm. Stay in the saddle and accelerate to the desired cadence. It should take you seconds to reach your top speed (you will be pedaling almost as hard as you can at this point). Try to maintain this effort for another 45 seconds (1:00 total for the interval). Shift to a lower gear and recover for 2 minutes before the next hard effort. Start with five Sprint Intervals and build up to ten. Once you can do ten, shorten your recovery time between hard efforts to 1-minute

21 Sprint Intervals (Short) Short, maximal efforts such as sprint intervals will improve neuromuscular power, which is the ability to spin a very big gear, at a very high cadence, for short periods of time (10 to 30 seconds). In other words, sprinting. 41 Sprint Intervals (Short): Workout Total Workout Time: 60 minutes Warm-up: 20 minutes (the warm-up is very important) Terrain: Relatively flat, low traffic course or an indoor trainer. Gearing: A relatively big gear that allows for a cadence of rpm. The Workout: 10 x 30 second sprints with 2.5 minutes recovery. Training Zone: N/A RPM: during hard efforts; 90 during recovery Cool Down: 10 minutes 42 21

22 Sprint Intervals (Short): Workout Instructions: After a thorough warm-up, shift into a big gear that allows you to sprint at a cadence of rpm. Stay in the saddle and accelerate to the desired cadence. It should take you seconds to reach your top speed (you will be pedaling as hard as you can at this point). Try to maintain this effort for another 15 seconds (30 seconds total for the interval). Shift to a lower gear and recover for 2.5 minutes before the next hard effort. Start with five Sprint Intervals and build up to ten. 43 High Cadence Training Program 12 Week Program Week Workout #1 Workout #2 1 Pyramid Intervals 2 Pyramid Intervals 3 Pyramid Intervals Cadence Intervals/SI:L Cadence Intervals/SI:L Cadence Intervals/SI:L 4 Field Test HC Recovery 44 22

23 High Cadence Training Program 12 Week Program Week Workout #1 Workout #2 5 Time Trial: Cadence 6 Time Trial: Cadence 7 Time Trial: Cadence Pyramid Intervals: Constant Gearing Pyramid Intervals: Constant Gearing Pyramid Intervals: Constant Gearing 8 Field Test HC Recovery 45 High Cadence Training Program 12 Week Program Week Workout #1 Workout #2 9 Time Trial: Cadence VO 2 max/si:s 10 Time Trial: Cadence VO 2 max/si:s 11 Time Trial: Cadence VO 2 max/si:s 12 Field Test HC Recovery 46 23

24 HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance THANK YOU!!! President - Holmes Fitness Coaching, LLC doctorholmes@sbcglobal.net (Holmes Fitness Coaching Website) (Fitness Corner Blog) 47 24