Athletes often toss around terms like cycling power and cadence without a complete grasp of their implications. Power, a relatively straightforward metric, remains unaffected by external factors like heat, wind, or heart rate, making it a reliable measure for performance assessment and comparison among athletes.
Yet, what’s arguably more crucial than sheer wattage is how we generate it. Two athletes may maintain the same speed but with significantly different cadence rates, sparking debates among triathletes about the merits of lower versus higher cadence and their impact on cycling times and subsequent running performance.
Historically, the belief favored lower cadence for presumed efficiency, supported by lower heart rates at slower pedaling rates. However, a broader perspective reveals cadence as a sliding scale, where lower rates emphasize strength, and higher rates engage the cardiovascular system. Examining these extremes provides a foundation for logical principles:
Low Cadence – Higher Strength, Lower Cardiovascular Load:
- More efficient for new cyclists due to a wider range of motion, facilitating consistent power application.
- Demands a higher strength component.
High Cadence – Lower Strength, Higher Cardiovascular Load:
- Initially less efficient, but over time, training refines biomechanics and neuromuscular firing.
- Requires less strength but places greater strain on the cardiovascular system.
- Allows lighter athletes to compete with stronger counterparts in terms of power output.
For triathletes, the choice between these cadence ranges depends on individual factors and natural power production. Opting for lower cadence may yield more power but can lead to muscular fatigue, adversely affecting the run leg. Bigger gears require more strength, leading to potential weight gain and increased heat, impacting race performance.
Efficient cadence ranges for race day typically fall between 90-95 in non-draft races and 95-110 in draft-legal events. While initial efficiency might not align with these ranges, a gradual increase of about 5 rpm per year can be achieved through training, contributing to improved performance.
To implement change in training, consider increasing cadence during non-essential sessions or recovery periods within key workouts. For instance, during a 5 x 10-minute race pace effort with 5-minute recovery spins, maintain your efficient cadence during the main sets but increase it to 100 rpm during the recovery periods.
Changing your cadence may not be an immediate transformation, especially if you’re accustomed to a lower rate. However, embracing the benefits of gradual adjustments can lead to a more efficient and powerful cycling performance, contributing to your overall athletic potential. Commence this journey today for a more effective and robust you.
