High Cadence Training for Cyclists for USAC...High Cadence Training for Cyclists Dr. Tyrone A. Holmes, Ed.D, CPT President Holmes Fitness Coaching, LLC HFC Holmes Fitness Coaching,

Dr. Tyrone A. Holmes, Ed.D, CPT 1

High Cadence Training for Cyclists

Dr. Tyrone A. Holmes, Ed.D, CPT

President

Holmes Fitness Coaching, LLC

HFCHolmes Fitness Coaching, LLC

Improving Health, Fitness and Athletic Performance

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.

2Dr. Tyrone A. Holmes, Ed.D, CPT


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.


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).



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


What is Power?

Therefore, there are 2 elements involved

in power generation:

1. GEAR SIZE

2. CADENCE



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.


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.



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).


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).



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.


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.



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


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.



Functional Threshold Power

The highest average power a cyclist

can maintain for 60 minutes (i.e.,

power at lactate threshold).


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).



Develop Training Zones

Lactate Threshold Heart Rate Training Zones (e.g., 167):

Zone 1 = 65-75% of LTHR (109-125 BPM)

Zone 2 = 75-85% of LTHR (125-142 BPM)

Zone 3 = 85-94% of LTHR (142-157 BPM)

Zone 4 = 98-105% of LTHR (164-175 BPM)

Zone 5 = >105% of LTHR (175+ BPM)


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 (134-180 watts)

Level 3 – Tempo = 76-90% of FTP (182-216 watts)

Level 4 – Lactate Threshold = 91-105% of FTP (218-252)

Level 5 – VO2max = 106-120% of FTP (254-288 watts)

Level 6 – Anaerobic Capacity = 121-150% of FTP (290-360)

Level 7 – Neuromuscular Power = N/A



Identify Key Workouts

1. High Cadence Recovery

2. Cadence Intervals

3. Time Trial Intervals: Cadence

4. Pyramid Intervals

5. Pyramid Intervals: Constant Gearing

6. VO2 Max Intervals

7. Sprint Intervals: Long

8. Sprint Intervals: Short


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.



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 90-95 rpm in Zone 1.

Training Zone: 1 (65-75% of LTHR or <55% of FTP)

RPM: 90-95 with 105-120 rpm for the high cadence spin-ups.

Cool Down: None – the effort should not be hard enough to require a cool-

down!


High Cadence Recovery Workout

Instructions: Begin with a cadence of 85 rpm and work up to

a steady pace at 90-95 rpm. Every 5 minutes, do a 105-120

rpm high-cadence spin-up for 30-45 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.



Cadence Intervals

This workout improves an athlete’s

neuromuscular coordination, which is

the ability to pedal at a relatively high

cadence.


Cadence Intervals Workout

Total Workout Time: 75-90 minutes

Warm-up: 20 minutes

Terrain: Relatively flat, low traffic road.

Gearing: A gear that allows the athlete to maintain a cadence of 100-110 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: 100-110 during intervals; 90 during recovery

Cool Down: 10 minutes



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 10-15 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.


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.



Time Trial Intervals: Cadence Workout


Warm-up: 20 minutes

Terrain: Relatively flat, low traffic road.

Gearing: A gear that can be pedaled at 95-105 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.


RPM: 95-105 during hard efforts; 90 during recovery



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.



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.


Pyramid Intervals Workout


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.







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.


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 VO2 max.



Pyramid Intervals: CG Workout



Terrain: Indoor Trainer

Gearing: Begin in a gear that can be pedaled at 85 rpm in zone 2-3.


Training Zone: 4-5 (98-105+% of LTHR or 91-120% of FTP)




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.



VO2max Intervals

This workout increases an athlete’s aerobic

capacity. Often referred to as VO2max, aerobic

capacity is the maximum amount of oxygen the

body can consume for energy production

during intense exercise (i.e., maximal oxygen

uptake).


VO2max Intervals Workout

Total Workout Time: 60 minutes


Terrain: Indoor trainer or flat, low traffic road.

Gearing: A gear that can be pedaled at 90-100 rpm during hard efforts.


Training Zone: 5 (>105% of LTHR or 106 to 120% of FTP)





VO2max 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 90-100 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.


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.



Sprint Intervals (Long): Workout



Terrain: Relatively flat, low traffic course or an indoor trainer.

Gearing: A moderate gear that allows for a cadence of 100-110 rpm.

The Workout: 10 x 1 minute sprints with 2 minutes recovery.

Training Zone: N/A for LTHR - 121 to 150% of FTP




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 100-110 rpm. Stay in

the saddle and accelerate to the desired cadence. It should take you 10-

15 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.



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.


Sprint Intervals (Short): Workout



Terrain: Relatively flat, low traffic course or an indoor trainer.

Gearing: A relatively big gear that allows for a cadence of 100-125 rpm.

The Workout: 10 x 30 second sprints with 2.5 minutes recovery.

Training Zone: N/A





Sprint Intervals (Short): Workout

Instructions: After a thorough warm-up, shift into a big gear that

allows you to sprint at a cadence of 100-125 rpm. Stay in the saddle

and accelerate to the desired cadence. It should take you 10-15

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.


High Cadence Training Program

12 Week Program


Week Workout #1 Workout #2

1 Pyramid IntervalsCadence

Intervals/SI:L


Intervals/SI:L


Intervals/SI:L

4 Field Test HC Recovery



12 Week Program



5 Time Trial: CadencePyramid Intervals:Constant Gearing





12 Week Program



9 Time Trial: Cadence VO2max/SI:S





THANK YOU!!!

Dr. Tyrone A. Holmes, Ed.D, CPT

President - Holmes Fitness Coaching, LLC

480-584-6202

[email protected]

www.holmesfitness.com(Holmes Fitness Coaching Website)

www.doctorholmes.wordpress.com(Fitness Corner Blog)


HFCHolmes Fitness Coaching, LLC

Improving Health, Fitness and Athletic Performance

Documents

High Cadence Training for Cyclists for USAC...High Cadence Training for Cyclists Dr. Tyrone A. Holmes, Ed.D, CPT President Holmes Fitness Coaching, LLC HFC Holmes Fitness Coaching,