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2013-02-18 9:15 AM

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Subject: Power and RPMs

I had a 2 hr trainer ride yesterday with the instructions "1. WU, 2. Spend as much time around 200w (80% FTP) as I can, 3. CD" I figured that gave me some freedom to monkey around with RPMs, HR, gears, etc.  Here is what I noticed.

Gear A:

RPM = 95 to reach 200w, HR was around 133 to maintain this.  Found myself most of the time slightly below FTP if I wasn't paying attention.

Gear B:

RPM = 86 to reach 200w, HR was around 128 to maintain this.  Found myself most of the time slightly above FTP if I wasn't paying attention.

Did I find my sweet spot?  I always assuming I was a more "higher cadence" guy...the data doesn't really support this.  Thoughts?



2013-02-18 10:41 AM
in reply to: #4626598

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Subject: RE: Power and RPMs
It could be that you've found your "sweet spot" at least for now.  Those can change over time based on how your training os focused of course, look at someone who never spins fast, their heartrate will go through the roof trying to do either

One thing I'd also keep in mind, is to maybe try and see how your legs feel running after both cadences.  I have heard of people being able to go quick at slightly lower cadences, but due to the higher amount of force per stroke, running could possibly suffer afterwards.

You might be perfectly fine there, but I'd try a couple bricks after a lower cadence ride just to see how you feel.
2013-02-18 11:19 AM
in reply to: #4626598


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Subject: RE: Power and RPMs
Good to train at both probably for the neuromuscular benefit ofUr muscles firing at diff "speeds" bc of the RPMs. Sweet spot is right around 90 so ur data looks good. Also depending on course, seems body would be prepared for both. Hills u want to maintain high cadence but keep power steady and under control and flats I tend to tuck low aero and ride a lower gear with a 83-85 RPM's. I'm sure u speeds would be a bit diff as well but terrain dictates that as well. Higher cadence removes excessive forces on quads but make sure ur still maintain smooth efficient pedal stroke with that high cadence. Good job'
2013-02-19 7:13 AM
in reply to: #4626598

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Subject: RE: Power and RPMs
HR responds more slowly at lower cadences and may stay at a lower value. That may not mean it's more efficient to stay there. Also, if you pedal slower than you normally would, your body will want to speed up, meaning it will naturally want to push harder to do so. If you really want to find out, it would be better to do something like this when pushing yourself, not just kind of in the middle as the workout had you.
2013-02-20 2:22 PM
in reply to: #4626598

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Subject: RE: Power and RPMs
I'll add: the cadence you're comfortable with on the indoor trainer might not be the same as what you do outside.
2013-02-21 2:22 PM
in reply to: #4627885

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Subject: RE: Power and RPMs

brigby1 - 2013-02-19 8:13 AM HR responds more slowly at lower cadences and may stay at a lower value. That may not mean it's more efficient to stay there. Also, if you pedal slower than you normally would, your body will want to speed up, meaning it will naturally want to push harder to do so. If you really want to find out, it would be better to do something like this when pushing yourself, not just kind of in the middle as the workout had you.

I agree with this and would also add that HR on the trainer is much different than HR on the road. Pushing the lower cadence over time outdoors will raise your HR faster and burn out your quads for the run much faster.



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