Does Low Cadence Training Make You Faster? The Science

Low cadence training or big gear work is pretty common amongst serious cyclists but is it actually effective? I jump into the science to find out.
Training plans are now available on Trainingpeaks: www.trainingpeaks.com/coach/d...
WWBHDD? T-shirts and stickers: teespring.com/stores/dylans-s...
Patreon: / backwardhatdylan
Flow Formulas Nutrition: flowformulas.com/collections/all
Bikenetic Bike Shop: www.bikenetic.com/
Starlight Apparel: www.starlightapparel.com/
Niner Bikes: ninerbikes.com/
Bike Togs: togs.com/
Enve Wheels:
Handup Gloves: bit.ly/2FPtKKN Promo code: JOHN$ON
Favero Assioma: cycling.favero.com/assioma
Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: / strava
Studies I used in this video:
link.springer.com/article/10....
journals.humankinetics.com/vi...
www.frontiersin.org/articles/...
sci-hub.st/www.scienc...
journals.lww.com/nsca-jscr/Fu...
link.springer.com/article/10....
www.tandfonline.com/doi/abs/1...
www.frontiersin.org/articles/...

[@DylanJohnsonCycling]

If you're looking to add some structure to your 2021 training I've got training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@riktye8800]

I wonder if the benefits/adaptations of the types of training alter with age? Obviously degenerative age related changes impact training methods. Personally moving from the two training regimes high & low cadence impacts me negatively as I find low cadence drill has too many physical variables when performing - for strength improvement gym environment allows for a more controlled strength training adaptations and reduces risks.

[@GregRenwick]

Where are the BH Dylan training plans??

[@josephtorrefiel1523]

@@riktye8800 vbbiph

[@hogdog567]

I do low cadence training because I hate my knees.

[@poochie8208]

I'm on my third set of titanium knees, love them 30% hills at 17.4 RPM

[@fkhan98]

@@poochie8208 they don't make carbon knees yet?

[@cyclingboss469]

At some point in time I am counting on getting new knees anyhow.

[@poochie8208]

@@fkhan98 They do, but they are not covered by insurance yet.

[@fkhan98]

@@poochie8208 awesome, hopefully the carbon knees come with a carbon fibre tattoo so we can show them off too 🤣

[@devianb]

The speed and direction of the wind pretty much determines my cadence.

[@yardenfernandez2002]

same HAHAHa

[@josephxkendrick]

Simple solution: Ride fixed gear. Then you ride the full spectrum of cadences

[@bobftw2618]

This

[@bobftw2618]

Any good program should include strength training and riding at a variety of intensities and cadences

[@jamesmichaellaganson2054]

YES

[@JamieSmith-fz2mz]

In the 80s, we rode fixed gears all thru winter. That was just how it was. They smooth out your stroke and they’re easier to clean. We didn’t get back on real bikes until mid-March.

[@davidsture5677]

Fixed gear hill repeats get the best of both worlds low cadence strength training going up and very high cadence spinning coming back down.

[@LarsRR]

One aspect of cycling where low cadence work has really helped me was during the off/base season. In my country, training during the winter usually means mostly riding the turbo. On the turbo, I tend to always spin at a high cadence. When the season starts and I get to the first actual climb, i start grinding at a low cadence, which feels really awful after a winter of high cadence. So forcing myself to go low cadence in the winter has helped me be primed for actual outdoor riding.

[@red00tl]

I’m still here for the mass gainer beast mode cupcake flavor!

[@michaelpearce6982]

The beast mode rocks!

[@Bob_Shy_132]

Zestronen!

[@cyclingboss469]

Mmmm cupcake flavor 🧁

[@JoshuaParks]

Me too. 3% ers unite! & lift some real weights

[@dagabriel9416]

There is no substitute for resistance training and is a must. Lift weights, climb hill, feel the burn.

[@bossg2817]

I notice that when I climb on the big chainring for the past 2 months, may top speed on flats improved.

[@markdeane8385]

Its fantastic to see that your videos are always about cycling and how to improve cycling...too many other cycling youtubers seem to vlog about themselves and have a false sense of their KZbin influence...😎

[@jasonmcgrody9472]

Even when Dylan talks about himself it's in reference to a race and how his training and prep affected the race.

[@marcdaniels9079]

# Vegan Cyclist 🤣🤣🤣🤣🤣

[@GregRomero]

Reading a teleprompter of scientific data vs story telling are targeting different audiences. If I want info from some Coach vs do I want to relate with the struggling cyclists and root for them to succeed.

[@interview_top]

Oh, man. This is a total problem nowadays, thank you for formulating it

[@2120musiclover]

I'm so glad I found your channel; I'm learning so much!

[@TechnoShamanism]

Man your channel is so valuable, thank you for all the work you put in

[@bclvb802]

So glad to have found your channel. New to programming my own workouts and found this video very helpful!

[@barrydavis9938]

I love your channel bro! I learn so much about cycling & training. Keep putting out that knowledge kid!🤙🏾

[@robbogin482]

BWHD had me rolling!!! Great job as always to both of you👊👊👊

[@armyjawbreaker]

Looks like I better get down to Home Depot and buy some buckets and a bar since all the gyms are closed. Thanks for the content, as always best online!

[@SMHS28]

Dylan, your ability to compare studies is top notch!

[@kriszentek41]

I appreciate the way you science up your video’s. Quite different, very interesting. I can see a lot of work goes into them 👍

[@braulioperez181]

Jeez, Dylan, you are a great source of scientific based information and counselling to the cycling community. Thanks so much for putting together these excellent videos. This video is in line with some sport performance science meta studies that I have recently read. Thanks and blessings!

[@oristhedog]

Fantastic video. Thanks for this Dylan.

[@izzly42]

I should’ve subbed to this channel a long time ago. I’ve watched a dozen or so of your videos and you crush every time

[@stevehastie4951]

Dude I’m 56 ... you do a lot of work and provide good direction. Thank you Dylan.

[@Giulio_Gazzoni]

That was a very interesting video! Thanks Dylan :)

[@umaduro]

Dylan, I want to thank you for all the content this year. It really helped me trough this COVID year. I’ll be looking out for your movies next year. For now I wish you all the best and happy holidays

[@stormrider1119]

Very pleased to see this subject posted. Currently trying to get my head around cadence. So much opposing advice. Cheers...

[@markconnelly1806]

Lower cadences under load constrict blood vessels more. Higher cadences reduce load and less blood vessel constriction. 75 -90 rpm is a good zone. Over 90 and that opens up blood vessels, but that is harder to maintain without a lot of training.

[@stormrider1119]

@@markconnelly1806 thanks Mark, really appreciate the physiological reasoning to keeping in a higher cadence. Cheers!

[@kiverrussell8369]

I would just watch Dylan's other video on cadence a year back = your body knows what's most efficient for it in any given situation, go with what feels most comfortable and don't worry about it too much...but yeah watch that first vid he did 😁

[@chakrasurya7601]

Is there any benefit doing zone 2 ride on low cadence? I'm cycling on turbo and sweat more on climbing zone 2 ride

[@mambawatts]

You earned a subscriber. As a newbie in cycling, this is helpful.

[@tomalbert3299]

So glad about the conclusion! I really don't like spinning outside my preferred cadence.

[@marcdaniels9079]

Brilliant video. I have shared the weight training videos with a buddy. When he told his cycling mates what he was doing they all laughed and told him he would get “heavy legs”. He tells me that he has been beasting them on a regular basis especially on climbs. 👍💪 Love the sentence: Luckily we don’t have to assume because we have studies... #Science Rocks. Also love the critical analysis of the papers ... they are not all created equal. Keep up the great work and have BHD bring some more nutrition products to the market in 2021. 😉🚴‍♂️

[@josephspurge]

Hey Dylan, great video as always. Would love to see a video comparing virtual cycling to outdoor cycling. Explaining the differences how virtual cycling specialists/pros seem to out perform “real world” pros in the virtual world. Especially since a world class rower just won UCI E-sports worlds versus “real world” pros and virtual cycling specialists/pros.

[@billinhouston3291]

Harry Mac!! 3:00 Great science, as always, Dylan. If you make a t-shirt with the full cupcake flavor hyper beast mode etc etc in just black letters on a light colored shirt, I'll buy it.

[@josephdabbs3808]

thanks for the insight. i've been using low cadence efforts for the last few years. I use them both for threshold repeats(although i usually alternate high and low cadence during these) and for longer endurance rides. I feel like they have helped for sure, especially in the woods, where the cadence is naturally lower but the force is high.

[@harrymaccycling]

No idea why I am in the background of your video in the back and red top with the allez sprint, but high cadence is the way 😂✌️🙌

[@PeterLarsenJr]

Dylan, new subscriber here. I’ve been a club cyclist for about three years, taking a year off from laziness during Covid. You really helped me a lot today about using the large ring on the chain ring. I’ve been shifting mostly with the small ring on the chain ring and wondering why I get drop once in a while when riding with faster people. Damn. Today I rode with a group and used what she said, the large chain ring. I didn’t get dropped and I was dropping them! Thank you so much.

[@Micha-ls6mm]

Was waiting for that promo code. Thought I wouldn't get my training substitute this week

[@ray0311]

I normally do both, because I wasn't sure which was best Thanks for the info!

[@onedeathbyflame]

Bruh the amount of science in these new youtube fitness videos are amazing

[@hakdocarmwrestlingmd]

DJ is like my entertaining Meta Analyst in bike performance 😅

[@ilanpi]

Hello! I believe that there is another important point, which is that training at other than your chosen cadence (both lower and higher) makes you a better cyclist, so hopefully faster. If you only pedal at your chosen cadence then you become a "one speed" who does not respond well to changes in pace as well as situations in which he can't use his optimal cadence. The ability to deal with various cadences is obviously important for racing and typical of elite cyclists who can pedal at 120rpm in sprints and 50rpm on very steep climbs. Historically, beginner racing cyclists have been taught to ride at different types of cadences by doing at least one month of pre-season training in a fixed gear.

[@ImpulseAudioSpeakers]

As a mountain biker I’ve been training on a single speed and find this to be very accurate. I’ve learned more technique during the last year than I have since I was a beginner. Especially the mental part of how to sprint into a climb to ensure I reach the top without stalling. Etc.

[@paulobarrameda7507]

yep,having a wider range of cadences to work with makes a well-rounded rider.

[@MattMcNamara]

except that your chosen cadence probably changes based on the situation...

[@markmiller4414]

Loved this one Dylan. Thanks for your posts. One area you didn't get into was dealing with steep climbs (above say 10%). For me anyways, I'll be in my lowest gear and won't have the fitness to maintain a high cadence even in my lowest gear. My only options are to either stop pedaling or pedal at a low cadence (below 65 say). So, practicing that I think helps prepare me for those moments. So, maybe it doesn't make me any faster but it sure makes me acclimated to the times when I have no other option.

[@timothybarnes8468]

I came to cycling from a strong gym background, 455 parallel squat, 565 conventional deadlift etc. What low cadence work did for me was help me transition that gym leg strength to the bike. I would be spinning at ~100 RPM in zwift races and would feel like anything under 90 RPM was grinding. After implementing low cadence work 2x a week 3x5 minutes 50-60 RPM starting at sweet spot and progressively overloading watts by increasing 5 watts per interval per session my legs actually feel somewhat adapted to cycling. It helped me get over 1000W 15 second power seated. So IMO theres room for nuance here; if you are a typical cyclist who could do with developing some gym leg strength it may not help but if you have leg strength and need to transfer it into the pedals it is valuable. Great video as always appreciate your content!

[@trogers00100]

Informative video! As a scientist I really appreciate the survey of appropriate references. That said, it always seemed easier to me to push a lot of watts at a relatively low cadence. But that also can cause some wear on the cartilage.... I know!

[@kaibrahim3023]

I have been cycling seriously since my university years and I am now 47 and still religiously cycle, and I do observe this to be true. At the height of Armstrong's era where we were all dumbstruck to see him attacking other pure climbers like Pantani, Iban Mayo, at high cadence, my friends and I started to do more high cadence training ride just to experiment ourselves and to see if we can all climb like Lance! Hahahahaa but overtime I started to feel like I am more efficient at cranking heavier gears just like Jan Ulrich! Especially so, most of my cycling for competition are for triathlon /ironman races! All my PBs for the cycling leg, are done on 65-70 rpm cadence and the time when I did try to do the Armstrong's high cadence trick, I ended up with poor timing! Thank you very much for this video, now I can scientifically argue my case with my cycling friends!

[@sanchezmd605]

Keep 'em videos coming! My speed has improved so much with the help of your training videos!!!! Thank you so much!!! 💜

[@freddos4555]

Loving the Francis cade b roll, quality footage

[@billinhouston3291]

Francis shooting the best footage, Dylan doing the best science. Great combination.

[@chrismccarter6875]

Thanks for this, I feel the only benefit of cadence training is being able to ride at a wide variety of cadences, e.g. if you run out of gears on a climb etc.

[@decoprez]

So, what you have done was a review paper about low cadence... You should publish that! great job

[@BiffBruise]

“Cadence is a red herring” - Robert Chung, from the Topica Wattage forum ~15 (or more?) years ago

[@larrylem3582]

"You must cut down the mightiest tree in the forest with a herring." - The Knights who till recently said nee

[@christopherharnish4075]

Chungisms never die! For those unaware of his point. I can lift 15 lb barbell or a loaded 45 lb bar at 50 or 100 reps/min. Which rate (cadence) completed more work? Which created the greatest tension or force?

[@jwjwlewis]

I've been trying different cadences in my workouts but had not seen anything as well documented on the low vs high cadence training and the questions on weight training vs low cadence work as this piece. Thanks for a great overview and I did make it to the end and was still very interested. I'm now a subscriber and look forward to your upcoming content.

[@ryannelson9256]

As always, a great video! It might be too specific for a video, but I would be curious to see a video on handlebar width! In terms of aerodynamics, control (MTB/Road), and cardiovascular impingement. Basically, I want to hear if backwards-cap Dylan recommends 35cm track bars for my gravel bike.

[@tonycrabtree3416]

Push that iron! If you absolutely hate pushing iron, then ride big gears in a structured way couple rides a week on an old steelio bike. Great content again, Dylan.

[@DurianriderCyclingTips]

Haha good vid DJ. Ive not done any strength work since 2001 and weirdly enough havent had any training induced knee injuries. When I got a power meter in 2009 that is when things really kicked off and I understood why 90-100rpm is so important when you are trying to smash it.

[@tcmtrisquad]

I liked this. Good job.

[@bunkerman99]

This is the best drill down and get some training information/ideas/knowledge for cycling on the web.

[@johns3106]

I really appreciate your scientific approach! No anecdotal evidence allowed here!

[@HkFinn83]

That’s all well and good when you’re taking about a subject with a massive literature. Cycling doesn’t have that.

[@danhurdle2664]

Dylan, great vid as always. Science-centric, well presented, and moments of levity. But- I feel you left out discussing the most obvious scenario on whether MTIs/low cadence high power intervals could be useful: in conjunction with a strength training phase, NOT in lieu of it, ie as an added source of adaptations. Reason that wasn’t covered?

[@aroundandround]

High cadence or low cadence, you ask? Answer is go to the gym and do deadlifts (at the lowest cadence possible).

[@cyclingboss469]

Full beast mode never hurt...

[@nathanwoods1927]

Nah you gotta blow through some front squats and destroy your quads

[@James-zu1ij]

The body gets used to whatever you tell it to do. For example, go to the gym and do backflips; there is your answer. The body will attempt to operate at its best mechanical advantage i.e.rate of movement where its easiest for your size and weight. But it needn't be.

[@markconnelly1806]

Add weight to your bike.

[@johanf5342]

The rationale behind doing some low-cadence intervals is mainly to improve neuromuscular efficiency. So the work we did in the gym is applied on the bike, what will create some new neurological connections. That is a reason why I personnally think it is useful to do a cool down on the bike at the end of a strength workout. Just to build some "free" nerves. But I doubt this last idea has been backed up by the science. Also, by doing some long low-cadence intervals (i.e. submaximal strength repetitions), that develops our endurance strength, which is another type of strength focussing directly on our Type I muscle fibers. It won't build some big and strong fibers but it will help to make them more efficient by teaching them to work for a long time.

[@TheTurboEnterprise]

Johan hit the nail on the head. Also I would add, cadence work affects stroke volume. You'll see Vo2 work done at high cadence as well. pubmed.ncbi.nlm.nih.gov/8775571/

[@timothyparker9889]

To somewhat echo this, low cadence work helped me engage my pedal stroke better. Before I did any I never engaged my glutes, now I do and sustained power has become much more manageable.

[@BioStuff415]

After reading Bernard Hinault's book... I took on the challenge. In one year, of 2 years of riding I was dropping cat 2 riders that had 5-10 years, Increased my sprint , TT, and short climbing. My low cadence big gear up hill is key. I use them for HIT workouts. I also use old indoor spin bike where you can cranks the resistance to almost impossible. I must stand to turn the pedals. It strengthens the core muscles... and of course the related CNS and PNS neural pathways. Doing the motion we use in the activity is superior to unrelated heavy weights.

[@dkw4par]

Great topic and invaluable info which validate my high cadence (hc) intervals curiosity. I think hc also help to on surges/sprints which usually lead to hc.

[@kobefitzpatrick8643]

Totally.

[@lyrictenororbust]

Love the videos! I would love to ask what the difference is between Threshold training and Sweetspot training and if the research regarding Threshold training is actually referring to Sweetspot or something else?

[@ronbell7920]

Dylan, the mass gainer in cupcake flavor is the "bomb"! I am becoming a beast, I practice my squats by getting off the couch, sometimes several times in one day!! Keep the good advice coming, I am sure it will come in handy when I get back on my bike!!

[@juanitoblanco1133]

Dylan, you need to write a book. I really like the videos and learn a lot from each one, but I need a written compendium that I can use as a reference tool and guide. Tom Danielson did it. Yours would be a lot better.

[@billinhouston3291]

Great idea.

[@michaelkaschak9124]

Enjoyed every second. Please!!!Do not dumb down your content. Perhaps some of your subs should actually study a glossary of terms. Thoroughly appreciate your contribution to training philosophy.

[@damon123jones]

from doing low cadence strength workout of 15 min x 4 iam able to stay in in chosen gear and respond to group pace changes without having to shift , also power exersion endurance has improved on steep sections

[@becausewin]

ya i think the big one is being able to react to changing situations regardless of gearing if you become comfortable with a range of cadences

[@degot88]

Yeah i agree, also getting used to different cadences is very typical for track cyclists

[@richardmiddleton7770]

It depends on the sprint duration and how much effort you're putting in. I like to do maximal effort low cadence intervals of around 5-10 seconds around 80 rpm, giving it everything, with 2-3 minutes easy spinning between.

[@LukeGJPotter]

CycloCross videos from Ireland, love it.

[@N0brak3s]

I think I got it. Lunging my singlespeed up a hill is better than actually riding it. :) As always, good video DJ!

[@BioStuff415]

it's improved mine for 37 years... a la Bernard Hinault. 5X TDF winner... and every Time Trial. This coupled with some high cadence intervals, works wonders. Eventually the high resistance low cadence training becomes high resistance high cadence outcomes... takes 1.5-2 years. A muscle is not going to adapt to a resistance it does not encounter.

[@georgejgilles.3999]

Highly informative video coach.

[@bobqzzi]

Another great video. Hope you are well

[@adityasubhedar9556]

Doing squats completely changed my cycling performance.

[@mathewrose2951]

Since I'm not a fan on patellar tendonitis, I keep my cadence like my speed on the freeway . . . between 70 and 80, all day long. With my 700 watt max sprint power that's barely over twice my FTP, I'm not trying to drop anybody. If I hurt my knees, I'm off the bike and that definitely hurts performance. +1 for the self-selected cadence plan.

[@masher1042]

Wow! Was just thinking about doing low cadence training. Thanks for the timely video.

[@shancorenton]

Hi Dylan, thanks for all the videos it really help alot . I am new to cycling started January 2020. Do you have a video on training for road and mtb. I do both and would also like to know what are the benefits when doing both ie mtb improves a b c on road cycling and visa versa. Thank you.

[@michaelbouwkamp6200]

Low and high cadence drills are beneficial in the way that they identify position issues on the bike. I also think low cadence drills are beneficial for quad heavy cyclists as their CNS will have to recruit other muscles to produce the necessary force and this will hopefully translate to better recruitment at normal cadences. My 2 cents based on personal experience.

[@bunkerman99]

Thanks good info

[@m3compactontrack889]

Many thanks for so many inspiring videos Dylan! 👍 Low cadence training seems often being misunderstood as „strength endurance“ training. But isn‘t it common sense in science meanwhile, that low cadence training at sweepspot intensity helps activating and fatigue fast-twitch (type II) muscle fibers and therefore could lead to a decreased VLamax (so maximum lactate formation rate) over time. If so your FTP by a given VO2max would also increase so in others words your engine (VO2max) would be more economical? Would you agree on this view reviewing all the articles? Many thanks and please go ahead with your science based approach! 🙏

[@tjones2112]

I would go to the gym but they're closed because of Covid... Not to mention i dont want to

[@nicholasmontoya5369]

Exactly my excuse haha

[@gibmeayaka3563]

Gyms are closed so I bought some weights. Its been a week and I still havent used them

[@jalyukon]

30-60 sec interval low cadence work, 40-50rpm got me out of a rut and boosted my cycling strength significantly.

[@billinhouston3291]

This right here. When you feel stuck in a rut, and you are either going to sit on the couch, or do low cadence intervals, the intervals are better. Not everyone has unlimited motivation.

[@kingofcrunk4237]

@@billinhouston3291 Agree - I went for a longer ride, but stayed in a single gear selection the entire time. The variation (at both ends - slower speeds/starts against a 'harder' gear, then at the extreme end of spinning to maintain something like 22/23MPH) seemed to really be something I needed. I will be changing training up again soon.

[@annukun7318]

@@kingofcrunk4237 i feel that im my fastest at 60 RPM bug gear high cadence like 100 RPM im spinning and no way i cant do 20 mph do you agree with me...

[@rajjames4572]

@@kingofcrunk4237 try a fixed gear

[@kingofcrunk4237]

@@rajjames4572 I had one - just gave it away to a friend (two weeks ago) for his training and fun. He's doing 200-mile gravel races, and is training to do them with a single-speed (not fixed).

[@SuperDirtDawg]

Thanks for the video. My thoughts on training for the Swiss Epic, while living in flat lands was to to big gear intervals to get used to slower cadence while climbing and building climbing strength. No hills to train on. You mentioned this at the end but didn't give any details. Thoughts?

[@dougduchateau443]

I've watched this vid many times. Great info. I'm wondering if they've ever isolated training in and out of the saddle (i.e. Indurain). Given the fact that you are supporting your body weight, does this add to the strength training element? I get an entirely different sense of exertion out of the saddle when compared to in the saddle low cadence.

[@Krejza82]

1. I guess one can get stuck at freely chosen cadence if he won't do work outside of his range. 2. High cadence needs higher heart rate, low cadence offers lowering of heart rate. 3. Sometimes, low cadence is necessary to maintain grip of the rear wheel. 4. You can get out of your gear range thus you are forced to high or low cadence. In conclusion, I prefer to train at different cadence.

[@avocette]

It's low gear/high cadence that maintains grip. Having high gear/low cadence only serves to overcome grip/static friction, which results in the wheel skidding. Of course, low gear and low cadence would maintain grip even more, but I doubt anyone would have low cadence in such a gear unless if you're riding on more than 25% gradient.

[@lexcommon1357]

Excellent as always

[@hs9944]

This video has alot knowledge

[@adamtrojan6611]

I have an idea for next video: can rope skipping improve your cycling performance? Becouse rope skipping you can do just anywhere and it may be good part of training.

[@chmart]

Anecdotally as a triathlete I think that low cadence hill climbs improved my cycling massively.

[@edhill3981]

This is my experience as well. Just mashing with low cadence on hills has significantly improved my hill climbing especially compared to others I ride with.

[@jms0313]

I did a 70.3 last month and blew past everyone on the hills, noticeable difference. I used Phil Moseley plans and he integrated Torque sessions big gear low cadence work

[@nelson2812]

Hi Dylan. Quick question: do you think that one can really see benefits with resistance band leg work at home? Cheers!

[@rockinrun]

Great video!!

[@vukgrujic2957]

And also...one important thing about cadence for me is...You can train to be better at a higher cadence, for example, equally efficient on 95rpm, as on 85 rpm before. And if power stays the same, you are using less power, less strain, less push on each revolution. Ergo, saving your knees, ligamets and have faster recovery.

[@chrisgrulich4106]

Good videos as usual, thanks Dylan.

[@jamesmchugo9422]

Once your past the getting in shape part, interval training works great, you have to train for your race. Learned that from Cross Country Skiing. High cadence vs low cadence? I’ve learned no pain means no injury, and high cadence saves my knees. Almost all the grinders I know have had knee surgery or full replacements. You can’t ride if you blow out your knees. Running and weight training helps me improve speed without blowing out my knees. High cadence improves cardio and endurance without damaging my knees. I’ve been a life long rider, I’m 60 years old. I’ve been a high cadence rider for most of those years and still have my knees, any questions which is better?

[@sohlbergk]

Totally agree. High cadence seems to lead to much less knee trouble.

[@mejdrichj]

DJ, awesome content - if only more folks applied a real "scientific like method" to their understanding of the world and their day to day... Do you have any thoughts on the Max Overload program for cyclists - specifically the value of explosive walking lunges and the approach the program outlines?

[@joseluisredondogarcia5244]

Zugasti appearing in one of Dylan's videos (3:56) ! My day is complete, I shall not want. PD: nice content as always.

[@carlosgomezzzzzzz]

Sería flipante!

Con bicharacos y todo

[@joseluisredondogarcia5244]

@@carlosgomezzzzzzz Hehe Pero has visto que sale en este? Ya un cameo más serio pues imagina.. Dylan hablando de ciencia y Zugasti con el cafe aguachirriao

[@carlosgomezzzzzzz]

@@joseluisredondogarcia5244 en donde?? En que segundo, es que puse el video pa escucharlo mientras me hacia un café

[@joseluisredondogarcia5244]

@@carlosgomezzzzzzz 3:56 creo que son las imagenes de Colina Triste

[@Devast8r34]

Thank you

[@XX-is7ps]

I think the problem here is that not all adaptations are directly about performance improvements per se. The reason that I do low cadence drills is actually to increase core strength - this is the quoted reason that Sufferfest for example includes low-cadence workouts too. Not every workout is directly targeting a short term power increase outcome, which tends to be the only outcome that all these studies actually test for. Using the same metrics you’d have to also write off any kind of skills based or handling work as well as any yoga, flexibility or conditioning work. Additionally, low cadence work may not build as much strength as gym work, but it does so in a highly functional and sport-specific way (on the bike). When you’re crunched for time to train, that seems appealing

[@daleheaps741]

The justifications people come up with to suit their preconceived personal beliefs/preferences like that somehow disproves the science never ceases to amaze me! Starting out a comment on a 10min video packed with scientific literature findings with 'I think' or 'I believe' isn't a great start. By your logic, wouldn't the most sport specific form of core training be to train your core by doing your intervals at your actual comfortable/preferred cadence as that is how it has to perform during most of your cycling/racing? Wouldn't spending more time improving the quality of your intervals at that cadence paired with actual quality gym work be more beneficial? That is what all the science tells us but yet, people continually come back with 'nah, I reckon...'!

[@mikexhotmail]

Exactly. A super low cadence ride on TT bike can easily drain off all my core strength stamina in an hour compare to the higher one.

[@mitchadshead2642]

Great information. To look further at the point of finding your ideal cadence then one must take gear selection into account. Simply changing chainring size can drastically alter natural cadence... but how to you find your optimal gearing? Hmmm...

[@s3cr3td00rindar00m]

Valuable content as always. Glad to see you are a fan of Ibon and Francis

[@edhill3981]

I have found weight work in the gym combined with some low cadence mashing up steeper helps more then just focusing on one or the other. Doing some low cadence mashing up steeep hills is particularly helpful for me since I'm older (69) had a hip replacement five years ago and need to be careful with loading up with weights. I would be interested Dylan if you have any information or can point me to weight work in the gym that takes into consideration the need to avoid over stressing joints? Really enjoy your videos.

[@erik_midtskogen]

I have found that in races, it is useful to be able to mash a "too tall" gear at the beginning of climbs in order to keep my heart rate and blood oxygen level under control. That way, if the group starts hammering towards the top of the climb, I still have some VO2 in reserve to not get dropped. For that reason, I do low cadence climbing work, just to train myself to be able to do it well and efficiently when needed in a race.

[@erik_midtskogen]

@@robbiddlecombe8392 Agreed! I used to think that you needed to always keep a high cadence, but experience showed me that there are different cadences and gearing for different situations.

[@jeffbrower8773]

@Erik Midtskogen, yes that makes sense. In the last year I've been working my way onto a few all-time Strava leaderboards for 20 to 30 min climbs (6 to 10% grade, 500+ riders). Initially (when I first paid attention) I found that I was close, maybe 2 min away. To improve, just "riding harder" and losing a few pounds helped but didn't close the gap. So I took a few of the climbs and created segments that broke the climbs down into maybe 10-12 sections, and then studied what leaderboard guys were doing. As you say, they had subtle variations -- they started fast with lower cadence, they attacked at the end of sections where there was a chance for a brief recovery (i.e. less grade or even a flat spot), they often varied their cadence. Now I got onto a couple of boards, and aiming for more. I realize leaderboards are not racing, but it does look like top 10 guys have greater variation and are putting thought into where they can gain an edge.

[@erik_midtskogen]

@@jeffbrower8773 So, what you're doing for Strava leaderboards are basically uphill time trials. Physics sets out some rules that affect the optimal power targets for different sections of a climb to get up that climb the fastest for the lowest average power output. At double-digit gradients, aerodynamic drag is almost negligible, while on flat or nearly flat sections it is the main force you're fighting against. Since aerodynamic drag increases with the square of velocity (meaning that power required increases with the cube of velocity) you gain or lose very little time on flat or almost flat sections in exchange for increased or reduced power on those sections. However, on double-digit gradients, the return on investment of power is linear: Twice the power nets you almost double the speed. Human physiology works in basically the opposite manner. A few minutes spent at 15% greater than FTP will put you into oxygen debt and make you blow up on the climb, killing your overall performance. So, you compromise. Do attack the steepest parts with some extra power, but use the flatter parts to recover from those efforts in your tempo power zone. And if it's just a steady climb, do the whole thing right at FTP. Different riders are different, but I find that I get my best one-hour power at lower cadences (70-80 RPM) while doing most of the riding out of the saddle. For some reason, I just can't hold the same power while time-trialing on the flats at 90 RPM or higher. BTW, Coach Dillon has a video on climbing here: kzbin.info/www/bejne/p4TOkH6qjbqSp9U

[@poochie8208]

Great to see the science behind it. Stopped grinding low cadence a year ago after your first video on weight lifting and did see an improvement. Now I see the science to back it.

[@rubixmonkey0839]

Hey Dylan. Do you have a video on Sweet Spot training and how it relates to training in the different zones, and your thoughts on its utility in a program?

[@LuthorHuss2]

Hi, i'm a bit late... In France, coaches say "it's useless to do low cadence grinding if you don't couple it to spinning intervals"... An interval traising I like is : 4-6 x 3' low cadence just below FTP (90-95) - 2' high cadence at a lower intensity (80-85% ftp). Don't know the real benefits, but it's fun !