Pedal Slower, Ride Faster?!

Comments · 556

• GC

  @gcn · 1 year ago · pinned

  Have you tried low-cadence strength training? Let us know 👇

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• BU

  @buster.keaton · 1 year ago

  Core work... As I age, I feel core work is essential, not for increased power output but for being able to ride longer in a more aero position with less discomfort.   I used to have horrific back pain after each ride before I started working on my core and upper body, now I rarely have upper body pain, even on rides lasting several hours.

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• _T

  @_Tp___ · 1 year ago

  Dylan Johnson did a great video about weight lifting for cyclists, I'd recommend watching that video after this if you haven't already

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• MY

  @MyNameIsJeeeff · 1 year ago

  Track cyclist here.  Gym strength is our go-to training session - I have blocks when it’s 6 days a week, highly specific and carefully balanced in terms of muscle groups.  We also have plenty of on the bike strength training - low cadence, huge power (standing starts, gates).  And we still have long, endurance rides at recovery pace - the logic being that you have to have the endurance to survive the race in order to be in the sprint finish.

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• CH

  @christopherandstephaniehil5782 · 1 year ago

  71 years old. Happy to be riding 🚴

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• WA

  @Warwick-or-Wick · 1 year ago

  About &nbsp;two and a half years ago I had a traumatic depressive event. The anti-depressants I was prescribed resulted in a masive weight gain. Getting back on the bike made such a difference in terms of weight loss, but also dealing with depression. Then a work thing had me busy enough that I just didn&apos;t have time to ride for 8 months. &nbsp;That just ended, and now I&apos;m in the middle of a Canadian winter geting back into it. Smart trainer, Zwift, training program to get ready for a century, floor and body weight work, it all adds up. <br>The specifics of training matter a lot to the pros, for the rest of us what&apos;s important is to approach fitness safely and consistenelty. No fads, good advice, eat well, and ride because it is joyous and makes you feel like a kid again going &apos;wheeee&apos;.<br>Thanks for what you folks do. I was 285 lbs. Down to 245. I&apos;ll let you know when I&apos;m down to 199, and the time on my century.<br>Cheers. -WL

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• DA

  @DavidMackenzie · 1 year ago

  Forgetting the cycling benefits, going to the gym is essential to better health in later life. It helps with bone density, and reduces muscle fibre loss.

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• RH

  @rhythmace1 · 1 year ago

  To clarify, the equation in the video is correct for torque (units Nm), but force is not a synonym for torque, and is measured in a different unit (Newtons). Torque is the force in N applied to the ends of the turning levers (the cranks) multiplied by the crank length in metres (hence Nm), since a longer crank gives more leverage which applies a greater (turning force) for a given force applied to the pedals.<br><br>Therefore power as a function of the <b>force</b> being applied to the pedals (rather than the torque applied to the chainset) is: force x crank length x cadence.

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• NE

  @neilconnolly6464 · 1 year ago

  As a rank amateur, a randoneur, who only cycles for fun and long distances, I loved this video. It’s great knowledge. And learning is fun.

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• IA

  @iainperkins7116 · 1 year ago

  This was super interesting and reminded me of a period of time I was training as a remedial instructor in the British Army. Our instructor taught us that increasing workload on a recovering soldier could add undue strain to an injury but to prevent the soldier stagnating whilst waiting for his injury to completely heal he introduced us to a different concept to gym training. He told us to choose a weight that we could lift reasonably doing 8 reps. &nbsp;We all did 8 reps with that weight. We all managed it successfully without any strain. &nbsp;He then said do the same but take 2/ 3 &nbsp;seconds to complete the upward rep and 1/2 on downwards rep and ensure you go through the full range of movement. We all did what he asked and it was considerably more difficult. He explained that the muscles will recruit fibres that are for that specific type of movement or level of force, it will ignore other fibres that provide different attributes to a movement stabilising, endurance and so on. &nbsp;When you slow the movement down the body says I will need all fibres as this action does not sit in any category. &nbsp;Thus in this training we work more muscle fibres and place less strain than repetitive exercise can cause. Although not exactly the same points as being made in the video it provides an insight into ideas being talked about in the late 90s. &nbsp; So I believe that fitting this type of training within your existing training will have benefits.

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• KE

  @keithfromchute8885 · 1 year ago

  I embarked on a training problem that involved low cadence drills; that&apos;s when my knee pains started. I would exercise great caution doing these drills if you are not young.

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• LA

  @LazyGrayF0x · 1 year ago

  I commend like minded folks commenting here for trying both. I am 6-4 with 37” inseam. Trained for leg speed for a season, didn’t work out. I have to move too much muscle mass for spin, which puts a load on my engine with marginal gains. Slower higher power pedaling drops my heart rate by ~40 bpm while maintaining same speed, also gives more time for non pushing leg to relax longer, and it gives me more endurance. Also tried 170-180mm cranks, with 180mm giving me most comfort and performance. I think there are numerous factors - weight, height, femur length, cardio size and condition, slow-fast twitch muscle ratio, bike fit.

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