cycling efficiency - Triathlon Week

bochertj · 07-29-2005, 10:42 AM

I currently have been cycling and doing triathlons for 2 years. I am decentin the swim and the run but suffer in cycling. I still can maintain 20mph for long distances but want to improve up to 23mph. Are there any methods that could be implemented to make this happen? Should I invest time in strength work or would long mileage be enough? Also, is cadence a big issue with efficiency and if it is which is better?

Thanks,

Jeremy

sfricks · 07-29-2005, 12:35 PM

Jeremy,
Sounds like you're there already. Most Half Iron and Iron Distance athletes get on at 20-21 mph. You could easily hit 23+ in a Sprint or Olympic. For shorter distances, the only way to improve dramatically is with speed work (intervals). I'd start with researching that. Cadence will help. I would regard 85 rpm as a minimum. I run 85-110 rpm. Hope this helps. Good luck!

Smartt/RST · 07-29-2005, 03:43 PM

Quote:

Originally Posted by bochertj

I currently have been cycling and doing triathlons for 2 years. I am decentin the swim and the run but suffer in cycling. I still can maintain 20mph for long distances but want to improve up to 23mph. Are there any methods that could be implemented to make this happen? Should I invest time in strength work or would long mileage be enough? Also, is cadence a big issue with efficiency and if it is which is better?

Thanks,

Jeremy

It would help a bit to know what distances you are training for, but I can make a couple of recommendations - which are along the same line as sfricks:
1. Strength training will make you stronger, not more aerobic. Nearly every healthy individual can generate the same force, and subsequently power, as any size matched elite athletes; the difference is that elites can maintain that power due to their greater aerobic capacity and economy.
2. Intervals are the best way to increase aerobic capacity and speed, while relative "long mileage" is the best way to increase economy and sustainable speed. However, when doing "long mileage", quality always trumps quantity; so how you perform your "long mileage" is just as important and the time spent on the road.
3. Cadence is an over-hyped issue; that is to say, there is no one "optimal" cadence, nor can you "increase you efficiency" by doing all sorts of random cadence drills. 80-100rpm is the range that RST recommends; on the slower end for climbing and on the faster end while on the flats/downhills.

bochertj · 08-01-2005, 07:19 AM

Thanks for all the good information on cycling efficiency. I just completed a half ironman but now want to concentrate on more olympic distance stuff. I want to be able to stick with those front of the pack people on the bike but just keep maintaining around 20mph. I believe that if my bike times improve I will be better off when it comes to the run, as that is my primary event.

Is the strengthening and interval work better to be done on the roads or on a trainer? Where I live there are many rolling hills and few flats to do interval work on. Please let me know.

Thanks,

Jeremy Bochert

Smartt/RST · 08-01-2005, 05:01 PM

Quote:

Originally Posted by bochertj

Is the strengthening and interval work better to be done on the roads or on a trainer? Where I live there are many rolling hills and few flats to do interval work on. Please let me know.

Thanks,

Jeremy Bochert

This really depends on the roads that you will be racing on and how they compare to the roads you train on. The greater the difference, the more you will want to spend some time on the trainer so that you can do sustained intervals as if you were on flat roads (or very long climbs). If the "rolling" roads that you train on are not too steep and you can stay in the saddle and maintain ~90rpm just by shifting gears, then you really don't have much to be concerned about.
Another factor is whether or not doing intervals on the trainer is mentally taxing for you. Some people love the ability to crank out a very specific workout on a trainer where they can really control the intensity. For others, it's all too daunting to be pedaling and not moving.
Weigh these factors for you and I'm sure you'll do fine. You may find that some intervals work better for you on the trainer, while other are fine either way.