Triathlon Training Notes

This is an excellent excerpt reprinted with permission from Burke’s book, High-Tech Cycling-2nd Edition.

“Most studies examining pedaling cadence have focused on pedal optimization in terms of economy/efficiency and local muscle stress. In this section, we will summarize the findings of the numerous laboratory studies that have attempted to identify which cadence is optimal. Unfortunately, few investigations have analyzed the question in well-trained cyclists riding their own bikes, making it difficult to apply the findings to actual cycling.

Optimal Cadence and Oxygen Cost: Economy/Efficiency
The two main messages to emerge from the numerous studies published since the beginning of the 20th century are as follows:

• Low cadences (50 to 60 rpm) tend to be more economical/efficient than high pedaling cadences (> 90 rpm)
• Paradoxically, most individuals prefer to pedal at high, theoretically inefficient/uneconomical cadences (examples include Boning, Gonen, and Maassen 1984; Cathcart, Richardson, and Campbell 1924; Chavarren and Calbet 1999; Coast, Cox, and Welch 1986; Croissant and Boileau 1984; Gaesser and Brooks 1975; Garry and Wishart 1931; Gueli and Shephard 1976; Jordan and Merrill 1979; MacIntosh, Neptune, and Horton 2000; Marsh and Martin 1997; Marsh and Martin 1998; Seabury, Adams, and Ramey 1977; Takaishi, Yasuda, and Moritani 1994; Takaishi et al. 1996; Takaishi et al. 1998).

A detailed look at the published studies suggests that both general conclusions need to be approached with caution. Several factors may alter the optimal and preferred pedaling cadence, including absolute and/or relative power output (i.e., watts or percentage maximal oxygen uptake [V·O2max], respectively), duration of exercise, test mode (cycle ergometer tests versus riding a bicycle on a treadmill), fitness level of the subject (cyclist or noncyclist), and the high interindividual variability, even among trained cyclists of similar fitness levels, reported by most authors.

In general, during laboratory tests performed by noncyclists at constant power outputs (usually = 200 W), pedaling at low rates (~ 50 to 70 rpm) resulted in Read more… »

Like swimming, and running, there is technique to cycling. More specifically, there is a technique for optimizing your pedaling. If you’re going to on your bike a few hours, why not do it right from the beginning.

I found a terrific excerpt from a book that was recommended to me by a friend/triathlete. Click here for the book, Swim, Bike, Run. One of the authors is Wes Hobson who runs Triathlon Camps. He also co-authored the DVD, Science of Triathlon, available at our online store.

“Many studies have focused on pedaling mechanics. Just as we think we know everything we need to know, we learn more. Knowledge evolves as more discoveries are made and as theories are developed, proved, disproved, and overturned. The simple act of pedaling has seen many of these evolutions, with elliptical chain rings, one-directional cranks, camming cranks, power cranks, and vastly differing technical advice (supply power 360 degrees, pull up on the backstroke, lower your heels, point your toes, and so on). We like to keep it simple. The pedal stroke hinges on a simple motion: moving in a circle, the most mathematically perfect shape in the world. Read more… »

This was sent to me in email and I thought I would pass it along. I’ve done this cycling time trial several times and it’s really cool doing it at Lowes Motor Speedway.

How Will You Improve Your 2008 Time Trials Results?

If you’re time trialing as well as you ever thought possible, or
you know all there is to know about time trialing, stop and delete
this e-mail. For the rest of us, you must be at the Time Trial
Seminar @ Lowe’s Motor Speedway, February 9, 2008 - 1:00 - 5:00
p.m. Read more… »