Does Low Cadence Training Make You Faster? The Science

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Dylan Johnson

Dylan Johnson

Күн бұрын

Пікірлер: 605
@DylanJohnsonCycling
@DylanJohnsonCycling 3 жыл бұрын
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
@riktye8800 3 жыл бұрын
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
@GregRenwick 3 жыл бұрын
Where are the BH Dylan training plans??
@josephtorrefiel1523
@josephtorrefiel1523 Жыл бұрын
@@riktye8800 vbbiph
@hogdog567
@hogdog567 3 жыл бұрын
I do low cadence training because I hate my knees.
@poochie8208
@poochie8208 3 жыл бұрын
I'm on my third set of titanium knees, love them 30% hills at 17.4 RPM
@fkhan98
@fkhan98 3 жыл бұрын
@@poochie8208 they don't make carbon knees yet?
@cyclingboss469
@cyclingboss469 3 жыл бұрын
At some point in time I am counting on getting new knees anyhow.
@poochie8208
@poochie8208 3 жыл бұрын
@@fkhan98 They do, but they are not covered by insurance yet.
@fkhan98
@fkhan98 3 жыл бұрын
@@poochie8208 awesome, hopefully the carbon knees come with a carbon fibre tattoo so we can show them off too 🤣
@josephxkendrick
@josephxkendrick 3 жыл бұрын
Simple solution: Ride fixed gear. Then you ride the full spectrum of cadences
@bobftw2618
@bobftw2618 3 жыл бұрын
This
@bobftw2618
@bobftw2618 3 жыл бұрын
Any good program should include strength training and riding at a variety of intensities and cadences
@jamesmichaellaganson2054
@jamesmichaellaganson2054 3 жыл бұрын
YES
@JamieSmith-fz2mz
@JamieSmith-fz2mz 3 жыл бұрын
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
@davidsture5677 3 жыл бұрын
Fixed gear hill repeats get the best of both worlds low cadence strength training going up and very high cadence spinning coming back down.
@devianb
@devianb 3 жыл бұрын
The speed and direction of the wind pretty much determines my cadence.
@yardenfernandez2002
@yardenfernandez2002 2 жыл бұрын
same HAHAHa
@LarsRR
@LarsRR 3 жыл бұрын
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.
@stormrider1119
@stormrider1119 3 жыл бұрын
Very pleased to see this subject posted. Currently trying to get my head around cadence. So much opposing advice. Cheers...
@markconnelly1806
@markconnelly1806 3 жыл бұрын
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
@stormrider1119 3 жыл бұрын
@@markconnelly1806 thanks Mark, really appreciate the physiological reasoning to keeping in a higher cadence. Cheers!
@kiverrussell8369
@kiverrussell8369 3 жыл бұрын
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
@chakrasurya7601 6 ай бұрын
Is there any benefit doing zone 2 ride on low cadence? I'm cycling on turbo and sweat more on climbing zone 2 ride
@gerrysecure5874
@gerrysecure5874 Күн бұрын
​@@chakrasurya7601 Higher cadence improves muscle coordination, improves endurance trough higher number of contractions and puts more load on the cardiovascular system vompared to muscles. On the other side low cadence (at same watts) increases number of fibers recruited and puts less load on the cardio. So whatever your bottleneck is choose one more or do both. I often do low cadence first to make muscle tired and then finish with high cadence for nervous system adaptation.
@markdeane8385
@markdeane8385 3 жыл бұрын
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
@jasonmcgrody9472 3 жыл бұрын
Even when Dylan talks about himself it's in reference to a race and how his training and prep affected the race.
@marcdaniels9079
@marcdaniels9079 3 жыл бұрын
# Vegan Cyclist 🤣🤣🤣🤣🤣
@GregRomero
@GregRomero 3 жыл бұрын
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
@interview_top 3 жыл бұрын
Oh, man. This is a total problem nowadays, thank you for formulating it
@dagabriel9416
@dagabriel9416 3 жыл бұрын
There is no substitute for resistance training and is a must. Lift weights, climb hill, feel the burn.
@umaduro
@umaduro 3 жыл бұрын
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
@GOlone9597
@GOlone9597 3 жыл бұрын
I notice that when I climb on the big chainring for the past 2 months, may top speed on flats improved.
@red00tl
@red00tl 3 жыл бұрын
I’m still here for the mass gainer beast mode cupcake flavor!
@michaelpearce6982
@michaelpearce6982 3 жыл бұрын
The beast mode rocks!
@Bob_Shy_132
@Bob_Shy_132 3 жыл бұрын
Zestronen!
@cyclingboss469
@cyclingboss469 3 жыл бұрын
Mmmm cupcake flavor 🧁
@JoshuaParks
@JoshuaParks 3 жыл бұрын
Me too. 3% ers unite! & lift some real weights
@ilanpi
@ilanpi 3 жыл бұрын
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
@ImpulseAudioSpeakers 3 жыл бұрын
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
@paulobarrameda7507 3 жыл бұрын
yep,having a wider range of cadences to work with makes a well-rounded rider.
@MattMcNamara
@MattMcNamara 3 жыл бұрын
except that your chosen cadence probably changes based on the situation...
@timothybarnes8468
@timothybarnes8468 7 ай бұрын
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!
@armyjawbreaker
@armyjawbreaker 3 жыл бұрын
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!
@johns3106
@johns3106 3 жыл бұрын
I really appreciate your scientific approach! No anecdotal evidence allowed here!
@HkFinn83
@HkFinn83 3 жыл бұрын
That’s all well and good when you’re taking about a subject with a massive literature. Cycling doesn’t have that.
@tonycrabtree3416
@tonycrabtree3416 3 жыл бұрын
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.
@Krejza82
@Krejza82 3 жыл бұрын
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
@avocette 3 жыл бұрын
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.
@jalyukon
@jalyukon 3 жыл бұрын
30-60 sec interval low cadence work, 40-50rpm got me out of a rut and boosted my cycling strength significantly.
@billincolumbia
@billincolumbia 3 жыл бұрын
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.
@annukun7318
@annukun7318 3 жыл бұрын
@King Of Crunk 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
@rajjames4572 3 жыл бұрын
@King Of Crunk try a fixed gear
@tzaidi2349
@tzaidi2349 Ай бұрын
Every time i thought of a question you answered it in the next segment. Great channel. Subbed.
@BiffBruise
@BiffBruise 3 жыл бұрын
“Cadence is a red herring” - Robert Chung, from the Topica Wattage forum ~15 (or more?) years ago
@larrylem3582
@larrylem3582 3 жыл бұрын
"You must cut down the mightiest tree in the forest with a herring." - The Knights who till recently said nee
@christopherharnish4075
@christopherharnish4075 3 жыл бұрын
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?
@tjones2112
@tjones2112 3 жыл бұрын
I would go to the gym but they're closed because of Covid... Not to mention i dont want to
@nicholasmontoya5369
@nicholasmontoya5369 3 жыл бұрын
Exactly my excuse haha
@gibmeayaka3563
@gibmeayaka3563 3 жыл бұрын
Gyms are closed so I bought some weights. Its been a week and I still havent used them
@freddos4555
@freddos4555 3 жыл бұрын
Loving the Francis cade b roll, quality footage
@billincolumbia
@billincolumbia 3 жыл бұрын
Francis shooting the best footage, Dylan doing the best science. Great combination.
@kaibrahim3023
@kaibrahim3023 3 жыл бұрын
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!
@stevehastie4951
@stevehastie4951 3 жыл бұрын
Dude I’m 56 ... you do a lot of work and provide good direction. Thank you Dylan.
@hakdocarmwrestlingmd
@hakdocarmwrestlingmd 3 жыл бұрын
DJ is like my entertaining Meta Analyst in bike performance 😅
@izzly42
@izzly42 3 жыл бұрын
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
@aroundandround
@aroundandround 3 жыл бұрын
High cadence or low cadence, you ask? Answer is go to the gym and do deadlifts (at the lowest cadence possible).
@cyclingboss469
@cyclingboss469 3 жыл бұрын
Full beast mode never hurt...
@nathanwoods1927
@nathanwoods1927 3 жыл бұрын
Nah you gotta blow through some front squats and destroy your quads
@James-zu1ij
@James-zu1ij 3 жыл бұрын
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
@markconnelly1806 3 жыл бұрын
Add weight to your bike.
@PeterLarsenJr
@PeterLarsenJr 2 жыл бұрын
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.
@billincolumbia
@billincolumbia 3 жыл бұрын
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.
@XX-is7ps
@XX-is7ps 3 жыл бұрын
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
@daleheaps741 3 жыл бұрын
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
@mikexhotmail 3 жыл бұрын
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.
@damon123jones
@damon123jones 3 жыл бұрын
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
@becausewin 3 жыл бұрын
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
@degot88 3 жыл бұрын
Yeah i agree, also getting used to different cadences is very typical for track cyclists
@chrismccarter6875
@chrismccarter6875 3 жыл бұрын
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.
@harrymaccycling
@harrymaccycling 3 жыл бұрын
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 😂✌️🙌
@JSSBBB
@JSSBBB 3 жыл бұрын
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.
@billincolumbia
@billincolumbia 3 жыл бұрын
Great idea.
@SMHS28
@SMHS28 3 жыл бұрын
Dylan, your ability to compare studies is top notch!
@richardmiddleton7770
@richardmiddleton7770 3 жыл бұрын
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.
@josephdabbs3808
@josephdabbs3808 3 жыл бұрын
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.
@marcdaniels9079
@marcdaniels9079 3 жыл бұрын
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
@josephspurge 3 жыл бұрын
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.
@barrydavis9938
@barrydavis9938 3 жыл бұрын
I love your channel bro! I learn so much about cycling & training. Keep putting out that knowledge kid!🤙🏾
@Cruzzazzerardo
@Cruzzazzerardo 3 жыл бұрын
Time Trialists use long big gear intervals in their tempo -sweetspot range to recruit fast twitch fibers and force them to work more "aerobically", reduce their glycolytic capacity and therefore reduce rider's Vlamax. The purpose is to increase FTP being VO2 equal. This seems to be the main purpose pro cyclist do big gear works, rather than to increase strength. It would be nice to see a video in which you discuss the relationship between VO2max, Vlamax and FTP
@vukgrujic2957
@vukgrujic2957 3 жыл бұрын
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.
@onedeathbyflame
@onedeathbyflame 3 жыл бұрын
Bruh the amount of science in these new youtube fitness videos are amazing
@2120musiclover
@2120musiclover 3 жыл бұрын
I'm so glad I found your channel; I'm learning so much!
@tomalbert3299
@tomalbert3299 3 жыл бұрын
So glad about the conclusion! I really don't like spinning outside my preferred cadence.
@BioStuff415
@BioStuff415 3 жыл бұрын
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.
@adityasubhedar9556
@adityasubhedar9556 3 жыл бұрын
Doing squats completely changed my cycling performance.
@TechnoShamanism
@TechnoShamanism 3 жыл бұрын
Man your channel is so valuable, thank you for all the work you put in
@DurianriderCyclingTips
@DurianriderCyclingTips 3 жыл бұрын
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.
@michaelbouwkamp6200
@michaelbouwkamp6200 3 жыл бұрын
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.
@michaelkaschak9124
@michaelkaschak9124 3 жыл бұрын
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.
@robbogin482
@robbogin482 3 жыл бұрын
BWHD had me rolling!!! Great job as always to both of you👊👊👊
@kriszentek41
@kriszentek41 2 жыл бұрын
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
@braulioperez181 3 жыл бұрын
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!
@erik_midtskogen
@erik_midtskogen 3 жыл бұрын
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
@erik_midtskogen 3 жыл бұрын
@@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
@jeffbrower8773 3 жыл бұрын
@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
@erik_midtskogen 3 жыл бұрын
@@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
@mathewrose2951
@mathewrose2951 3 жыл бұрын
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.
@bclvb802
@bclvb802 3 жыл бұрын
So glad to have found your channel. New to programming my own workouts and found this video very helpful!
@bikebudha01
@bikebudha01 3 жыл бұрын
My workout: - I do this in the spring, coming off the winter weight session. - I have a moderately steep hill that takes about 3 minutes to climb. - I start in the small ring up front (road bike), and the 4th-ish easiest gear in back. I go up once in this gear. - Hop back down, shift up one gear, go up again. - Will do 5-6 trips up the hill, shifting up one gear each time. - I do this 1-2 times a week, for 4-6 weeks in the spring. - By the time I get to the last week, I am pushing the 53x25 for all 5-6 trips up the hill. - It really does convert strength built in the gym onto the bike. But as I get further into spring, and the miles build up, I stop doing this workout as it takes it's toll. But as the workout only takes 45 minutes-ish, it's a really efficient way to get strength early season.
@mambawatts
@mambawatts 3 жыл бұрын
You earned a subscriber. As a newbie in cycling, this is helpful.
@joseluisredondogarcia5244
@joseluisredondogarcia5244 3 жыл бұрын
Zugasti appearing in one of Dylan's videos (3:56) ! My day is complete, I shall not want. PD: nice content as always.
@carlosgomezzzzzzz
@carlosgomezzzzzzz 3 жыл бұрын
Sería flipante!
3 жыл бұрын
Con bicharacos y todo
@joseluisredondogarcia5244
@joseluisredondogarcia5244 3 жыл бұрын
@@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
@carlosgomezzzzzzz 3 жыл бұрын
@@joseluisredondogarcia5244 en donde?? En que segundo, es que puse el video pa escucharlo mientras me hacia un café
@joseluisredondogarcia5244
@joseluisredondogarcia5244 3 жыл бұрын
@@carlosgomezzzzzzz 3:56 creo que son las imagenes de Colina Triste
@adamtrojan6611
@adamtrojan6611 3 жыл бұрын
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.
@N0brak3s
@N0brak3s 3 жыл бұрын
I think I got it. Lunging my singlespeed up a hill is better than actually riding it. :) As always, good video DJ!
@desitricoaching8014
@desitricoaching8014 3 жыл бұрын
You mentioned an important point here - If you are a flat lander and are training for a hilly course (principle of specificity - Training should mimic racing ), you probably should incorporate low cadence work. It's well known that your cadence drops on hills. Fun fact for triathletes - Low cadence/high cadence does not impact your run of the bike ability. People have the notion that having a lower cadence on the bike will destroy your legs and ruin your run , the research says otherwise. If anything , adopting a higher cadence at lower power outputs leaves you with an elevated HR when starting the run
@LuthorHuss2
@LuthorHuss2 3 жыл бұрын
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 !
@oristhedog
@oristhedog 3 жыл бұрын
Fantastic video. Thanks for this Dylan.
@ray0311
@ray0311 3 жыл бұрын
I normally do both, because I wasn't sure which was best Thanks for the info!
@Giulio_Gazzoni
@Giulio_Gazzoni 3 жыл бұрын
That was a very interesting video! Thanks Dylan :)
@slasher298
@slasher298 3 жыл бұрын
My shifter broke on the hardest gear last week LETS GO
@decoprez
@decoprez 3 жыл бұрын
So, what you have done was a review paper about low cadence... You should publish that! great job
@ukaszszapa2440
@ukaszszapa2440 3 жыл бұрын
There is nothing strange that low cadence work does not gives benefits of the gym. Simple math (metric, but you can do it for lb-ft). 300W at 50rpm is ~57Nm. 57Nm at 175mm crank gives 327N, so around 33kg of force. So it is similar, for 70kg rider, to squats with 20-25kg additional weight (assuming during squat you are lifting ~65-70% of your weight). So it is rather similar to warmup for serious lifting routine, than the proper gym work.
@oldanslo
@oldanslo 3 жыл бұрын
Simple math FTW!
@johanf5342
@johanf5342 3 жыл бұрын
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
@TheTurboEnterprise 3 жыл бұрын
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
@timothyparker9889 3 жыл бұрын
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
@BioStuff415 3 жыл бұрын
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.
@christoph_wattever
@christoph_wattever 3 жыл бұрын
Anecdotally as a triathlete I think that low cadence hill climbs improved my cycling massively.
@edhill3981
@edhill3981 3 жыл бұрын
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
@jms0313 3 жыл бұрын
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
@fultor7846
@fultor7846 3 жыл бұрын
i have done an experiment on my myself, some seasons i have included low cadence and some i haven't, when i have, i have had my best tt. i feel that i can push larger gears. Also, if the pro's do it, there must be a reason. Science usually lags behind what pro's do
@MrBJPitt
@MrBJPitt 3 жыл бұрын
Which pros? There are also pros that espouse high cadence lol
@GregRenwick
@GregRenwick 3 жыл бұрын
The fallacy in what you are saying is that your "experiment" did not include gym work.
@fultor7846
@fultor7846 3 жыл бұрын
Well, i didnt know i needed to write a dissertation. I have already natural thick muscular legs. My sprint is already better than most of my friends. Plenty of power
@HkFinn83
@HkFinn83 3 жыл бұрын
@@MrBJPitt that’s a false dichotomy; you can do low cadence training intervals and use high cadence regularly.
@MrBJPitt
@MrBJPitt 3 жыл бұрын
@@HkFinn83 but my question is still valid - which pros?
@Micha-ls6mm
@Micha-ls6mm 3 жыл бұрын
Was waiting for that promo code. Thought I wouldn't get my training substitute this week
@trogers00100
@trogers00100 3 жыл бұрын
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!
@ronbell7920
@ronbell7920 3 жыл бұрын
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!!
@markmiller4414
@markmiller4414 3 жыл бұрын
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.
@evsta100
@evsta100 3 жыл бұрын
if you're road racer maybe do some mtb riding with some hills in the forest once a week. It's great for getting away and enjoy the outdoors plus you obviously won't go as fast but reaction time gets better in case of a crash in front of you. It's a slower cadence but a great workout and keeps your eyes sharp for looking out for ruts and roots which works your reaction time. Depending on the course you select it could be benificcaly .
@johanbesar8041
@johanbesar8041 2 жыл бұрын
Beginners should start with high cadance comfort training until they get good fitting and endurance power then can start this training. For pros, low cadance heavy gear training will improve their body core power, easy for attack, sprint, climb and tt. The power of low cadance come from upper body transfer to the leg means core body strenght+leg strenght+gravity(body and leg weight). Low cadance training is not for everyone, do the wrong way will injured the leg/knee. Watching this video are not all pro cyclist. There will be kids, teen, women, heavy weight people and old people. So everyone be careful doing this training.
@jamesmchugo9422
@jamesmchugo9422 3 жыл бұрын
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
@sohlbergk 2 жыл бұрын
Totally agree. High cadence seems to lead to much less knee trouble.
@tumbleweedking5668
@tumbleweedking5668 3 жыл бұрын
Did 70-75 rpm training in the base period in Z2 Z3 every other day for 1.5 to 3 hrs plus gym work. Made me a better cyclist and actually won a race or two. With the new gear ratios seems to be no need to ride at lower cadence to simulate climbing which I did since I lived in the flats. Strength training has another benefit people don't think about which is weight loss or maintance for the working athlete who might otherwise just do boring spin work on a trainer in the winter.
@truthfacts57
@truthfacts57 3 жыл бұрын
Well I started triathlons in 1985 at age 26 so riding at 26 and now at 63 is night and day . Looking back the key is ride as if you only have 1 body to take care of at age 26 . Translation . More time to ride means more time to recover. Fast is not always the bet option for long term health and fitness . I was faster at 26, stronger at 63 . Also wiser now . 1 size does not fit all . But ride with eyes to your future . 200 to 300 per week , 20 mph for 40 miles with stiff wind with HR under 80% I ride both indoors high cadence to warm up, then work on strength and power with 53-11 out of the saddle 15 to 30 seconds, then switch down to 53-13 spin 3 mins , repeat 15 to 25 times over 40 miles indoors . 63 yrs young ride 45 miles indoors avg Normalized power 181 . RIDE LOOKING AHEAD TO YOUR FUTURE
@bunkerman99
@bunkerman99 3 жыл бұрын
This is the best drill down and get some training information/ideas/knowledge for cycling on the web.
@nathantang9964
@nathantang9964 3 жыл бұрын
Can you do a video on breathing cadence exercises?
@chrisweidner
@chrisweidner 3 жыл бұрын
Yes and overbreathing, and breathing through your nose.
@corryfitz
@corryfitz 3 жыл бұрын
An anecdotal story that might be worth looking up. I race ocean kayaks competitively and there was an article a number of years ago in SA Paddler about how the South African Olympic team destroyed their own results in (I think) the Beijing olympics by doing a ton of resistance training. (Essentially dragging objects. Much like bigger gears lower cadence) They attributed their abysmal results directly to that training. Instead my other buddy who was an Olympic kayaker and now trains his wife a Hungarian team paddler (multiple Olympic medalist) use weight in the boat so as not to disturb the motion of the paddle stroke. Maybe that would be better for cycling as well.
@paolocastellano2771
@paolocastellano2771 3 жыл бұрын
I think that low cadence training is beneficial to train all the different fibers as opposed to just the high cadence ones. On a fast group ride where someone is barely able to hang on because of aerobic limitations, being able to drop down to low 80's cadence and get the heart rate down a bit is very beneficial... One is also able to go faster with less effort when the proper muscle fibers are properly trained. Obviously, if the person I described on the group ride has not trained low cadence, it will not be as beneficial... Personally, in time trials, I increased my average speed by 1.5 MPH after working on the 70-80 cadence range instead of just doing 95-105 all the time. When a person can switch between both cadences, they can vary which fibers are being used and stretch their potential kind of like having clipless pedals that allow a person to vary which muscle groups they use instead of continuously mashing with flat pedals.. One other helpful thing to know would be exactly what weight training exercises would be considered the correct ones in terms of muscle loading in relation to pedaling... To just say "weight training" doesn't help the average rider that much IMO.
@tcmtrisquad
@tcmtrisquad Жыл бұрын
I liked this. Good job.
@LouieBaLLz
@LouieBaLLz 3 жыл бұрын
Looks like I'll have to re-up on my Hyper Gain Beastmode and hit the gym with my toothpick legs. Why do you hate the remaining 3 of us?
@jonnieringo7758
@jonnieringo7758 3 жыл бұрын
Louie Ballz count is up to 4 now.
@ElonMuckX
@ElonMuckX 3 жыл бұрын
5! I woke up just before the end:)
@merckxy54
@merckxy54 3 жыл бұрын
@@ElonMuckX ^ I am here
@philipskotzke
@philipskotzke 3 жыл бұрын
Hi Dylan! First of all, I really like your approach of evaluating "training wisdom" by looking at the science. However, sometimes it would really help if you asked a coach with a profound knowledge of exercise physiology first, before doing your research. Such a person could have told you, that low cadence training has its place in a training regime, when done in the right way. I'm talking about longer intervals (3-5x up to 20mins) with a cadence between 40-60rpm at sweet-spot intensity, preferably uphill. Because of the lower cadence, more force is needed to produce the power and therefore more type II fibers are recruited. During the longer intervals the type II fibers are especially stressed and are likely to fatigue. This forces the muscle fibers to use their oxidative abilities to produce energy and adaptation will happen. This effect can be promoted with restricted carb consumption (train low). I'm not entirely sure, if there is research in cycling about this, but definitely in other endurance sports!
@SettleNow
@SettleNow 3 жыл бұрын
Do you have links to that research? TIA
@philipskotzke
@philipskotzke 3 жыл бұрын
@@SettleNow No, I don't think so. However I saw that I included the following link in my notes about this topic: www.semanticscholar.org/paper/Training-Fast-Twitch-Muscle-Fibers-%3A-Why-and-How-Maglischo/60cb52ee31f9b9b02f1a1e51a8974bdaa47a4128?p2df I think this explains the physiology of muscle fibers. As noted in other comments, this kind of training reduces the VLamax. Because this parameter was (and still is) hard to measure, there is not much research about the effect of training programs on VLamax. I hope I could help.
@herbertbloch4167
@herbertbloch4167 3 жыл бұрын
@@philipskotzke I was going to ask that question too. There has been a lot of talk about lowering the VLamax by causing a muscle fiber type shift doing low cadence work at around SweetSpot. There are studies showing that the shift is possible. People like Sebastian Weber and Dan Lorang are talking about it in the "that triathlon show" podcast.
@rockinrun
@rockinrun 3 жыл бұрын
Great video!!
@ucanskixc568
@ucanskixc568 3 жыл бұрын
I had a cousin who was a Canadian national level cyclist. My uncle who coached him told me to warm up for 20 minutes and then do 10 seconds on with a super easy gear as fast as I could go and 10 seconds off for an hour for 3 weeks every second day with another 20 minute cool down afterwards. Voila! Holding 120rpm was easy when necessary. Those Keirin riders get up over 300rpm! I seem to remember some English rider many years ago did 49 minute 40km, in a 76 inch gear, averaging 120 rpm. I would err on the side of higher cadence just for your knees. As far as I know Juniors are still gear restricted too.? Of course if you are on gravel or dirt your rpm should be a bit lower in the right traction circumstances. I am closing in on my 7th decade and 90-100rpm is my preferred spin on pavement nowadays. About 5-10 rpm less on gravel but singletrack is all over the map.
@AG-el6vt
@AG-el6vt 3 ай бұрын
I find it quite funny when Dylan does characters by just changing the way he's facing ngl.
@gerrysecure5874
@gerrysecure5874 Күн бұрын
While natural cadence gives most power, there are situations where you cannot ride at optimal cadence (steep up/downhill, sprints), so it is advisable to include all cadences in your training for different adaptations to different situations because races are usually determined during extreme circumstances.
@nigelstanley3674
@nigelstanley3674 3 жыл бұрын
.....off to the gym......!! Thanks
@LukeGJPotter
@LukeGJPotter 3 жыл бұрын
CycloCross videos from Ireland, love it.
@DavidWard14
@DavidWard14 3 жыл бұрын
I was taught that the reason for low cadence work is it allows you to bring the power up a bit without increasing the need for carbs as an energy source. Said in another way, bringing power up above Endurance zone will make you more glycolytic. But lowering the cadence with that rise in power, will help keep you burning more fat, as if you were at a lower power (but your normal cadence). I hope I explained that well.
@DavidWard14
@DavidWard14 3 жыл бұрын
Also, (or the same thing) lower cadence work reportedly lowers your VLAMax.
@claytonrwilber
@claytonrwilber 3 жыл бұрын
I’d like to see a video on body weight training vs gym weight training
@oldanslo
@oldanslo 3 жыл бұрын
The simple answer is body weight training doesn't build strength (if at all) compared barbell training. Strength is defined as the ability to produce maximum force, and you have to train near that limit to develop it further.
@oayysz8909
@oayysz8909 3 жыл бұрын
It's always one study counters the other and it's all relative , I've quiet following studies just train hard and stick with what works for you best
@lexcommon1357
@lexcommon1357 3 жыл бұрын
Excellent as always
@djchild8941
@djchild8941 3 жыл бұрын
I have done a bit of specific low cadence training purely because I wanted to improve my torque and ability to sustain a low cadence incase of a very steep climb during a race. However over the winter I've been using a shit box unaero 12 kg ribble bike and living in Yorkshire my 25 36 cassette as a small juniour has meant that when I got back onto my summer bike my cadence felt slightly uncomfortable considering the fact that in most roads I was at around 10 rpm lower than the summer before so I think low cadence has its place for training for certain specific races, you have to be careful not to over do it with shit gear ratios and little normal cadence training
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