90RPM TT cadence

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90RPM TT cadence

Post  kumagako on Wed Feb 09, 2011 12:26 pm

To be able to TT @90rpm on your threshold pace,
you would need to build up your endurance pace or base miles at cadences greater than 90rpm.

example but not generalized:

ENDURANCE 180min duration @ 100rpm (base)
TEMPO 100min duration @ 95rpm
THRESHOLD 60min duration @ 90rpm

The logic is that to generate more power, you would need to recruit more slowtwitch muscles.
To recruit these muscles then your cadence will need to lessen a bit.

If your spin at 100rpm during base training then your tempo and threshold
will surely fall comfortably in the 90rpm region.

Comfortably in the sense that you find your rhythm straightaway.
There is no need to look once in while what your cadence is
and you can solely focus in keeping the power in the correct range.

TRIVIA:
Lanse Armstrong is known for his high TT cadence of 100+rpm.
I did some research and found out that his base cadence is >110rpm.

CAVEAT:
90rpm is only ideal for flat course TT and constantly aircooled because of the high speed draft.
When it slopes up maybe a mountain TT, you would need to lower the cadence in order not to overheat due to no draft.

ANTI-CAVEAT:
High base cadence will work out your heart muscles and circulatory system.
Expect a higher threshold HR after a successful training build up.

STIR THINGS UP:
There is also a need to train your tempo at ~75rpm so you wont die on the base of the hills.
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Re: 90RPM TT cadence

Post  Kiko on Wed Feb 09, 2011 6:16 pm

Wow ... Cool research ... Salamat fafi... hug
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Re: 90RPM TT cadence

Post  GIANT on Sun Feb 13, 2011 11:05 pm

salamat naman at hindi nakaka nose bleed to! naintindihan ko eh! akyat

salamat fafi ryan!

btw, why not be a part time writer sa mga bike magz? party

pang upgrade din yan. pWEDE!!!

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