Best Workouts to Improve Pedal Stroke

// Topics Covered In This Episode:
00:00 - Intro
00:45 - Recap of "Science of a Great Pedal Stroke" podcast (Episode 183)
02:14 - Why cyclists should train the full range of cadences
04:03 - "Normal" cadence ranges for different types of cycling
06:46 - How to train different cadences (low, high, high + high power)
09:08 - Fast Pedal workout (high cadence, low power)
15:40 - Muscle Tension workout (low cadence, high torque)
26:58 - Power Intervals (high cadence, high power)
31:26 - Sprinting!
// LINKS
Articles:
- Everything to Know About Pedaling to Maximize Your Cycling Power: www.bicycling.com/training/a2...
- Why and When to Use Low-Cadence Intervals in Cycling Training: www.trainingpeaks.com/blog/lo...
- Cycling Cadence: How Fast Should You Pedal for Ideal Performance: www.bicycling.com/health-nutr...
Research:
- Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exercise: www.ncbi.nlm.nih.gov/pmc/arti...
- Optimal cadence selection during cycling : review article | International SportMed Journal: journals.co.za/doi/abs/10.105...
// GUEST
Charlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.
// HOST
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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[@tedwalker1370]

I use what ever cadence feels best at the time. It has worked just fine for for more than 30000 Miles of riding the last 14 years.

[@GummeeH3]

Best way to develop a smooth, efficient pedal stroke? Race track. Next best? Ride fixed on the road with a small gear. AMHIK

[@edgibbs3229]

Great video!

[@mariafernandapinzon843]

Enjoyed so much your podcast , thank you for sharing your knowledge!!! You guys are a great Duo !! Charlie bring experience and concepts that we can apply to our daily rides and coach Adam keep informing how to perform better and efficient way also!!!!

[@ortizma13]

For me low cadence work helps me get used to the gear that I’d like to achieve in the future.

[@z51xfire]

How is this pedal pattern affected if u are using elliptical chainrings? Or does that make no difference? BTW , I had the pleasure of riding with Charlie on two occasions of the ESR.

[@razorree]

but what's the 'proper' cadence? why do you need to train higher cadence ? (and where is the limit?) I've just checked my threshold intervals (100-105%FTP), I do them at 85-90RPM (avg from 5-10 mins), with 170mm crankarms and 84cm legs (181cm height). can be lower (~80RPM when i'm really tired and I have to hammer standing, or of course i don't have proper gearing for a climb)

[@user-wz6td1bu3o]

Unfortunately, this episode does not contain almost any information about improving pedal stroke (and exerciseses). It is almost entirely about cadence.

[@tongotongo3143]

Spinning pedals at cadence is an exercise, and actually very tough exercise if you spin high gear as fast as you can.

[@cyberpunkfpv3032]

CentralparkJoe

[@ZzzboyHK]

#ridefixedgear few days a week.

[@Pragmaticks]

You have facial hair??!! Never would have matched that gentle, knowledgeable, patient sounding voice to this bearded mug! Great video btw. Thanks!