Friday, November 13, 2015

Fast pedaling workout aka High Rpm Cadence Intervals

Pedaling cadence rpm is one of those things that separates the pros from the slows.

High rpm spin-the-pedals is always preferred to low rpm push-the-pedals.

Fast pedaling at high rpm = low effort.

Slow pedaling at low rpm = high effort & poor form.

Here is a cadence interval workout I like a lot.

I like it a lot because it works. The more you do it the easier it is to bike. This makes biking easier. So either easier, or faster, or more fun, or all of these together. Caution: may cause jubilant glee.

Training to spin over 110 makes regular 90-100 rpm cadence sweet and easy, and gives me plenty of headroom for accelerational requirements.

Having good high rpm cadence capabilities is a skill the debutants definitely do not inherently possess and I would say it is as fundamental as correct bike position, map reading skills, flat changing skills, road safety skills, and a positive and welcoming attitude about impending uphills.

I like that this provides a training to support the constant changes in pedaling speed and effort arising from wind, gravity, shifting and other fun factors.

I love to watch Colorado high speed road bike youtube videos because watching high speed road riding inspires high speed pedaling.

This workout will make bike riding easier, therefore more fun, with greater potential to put the pedal down and go faster when needed.

Which means have more fun!

Print me! Ride me!

Don't forget to use good form. Good form is everything.

These things will address good form. Always use good form.
  • No bouncing up and down.
  • Keep your weight on the seat.
  • Watts set watts or power below your cardio overload level. This is NOT about pushing hard.
  • Headband, bike gloves, towel, lip stuff, and water nearby. 
  • Put a powerful fan in front of you. You will sweat. (with big fan wearing bike shades for eye protection is useful)
  • Use fast-beat tunes
  • Fast Colorado mountains road-bike videos on youtube
  • Rest the next day, no back to back hard sessions! 
It's a long time until summer returns:
  • November - the less less said about n-v-m--r the better!
  • December - perform sacred snow dance to make snow fall from sky in large quantity
  • January - snowshoe and cross country ski - woohoo
  • February - snowshoe and cross country ski - woohoo
  • March - snowshoe and ski road trip to Charlevoix & Saguenay
  • March - late winter road bike rides near ormstown if dry weather
  • April - road bike rides near Ormstown, mtn bike on road around lac Brome lake & Wotton
  • May - everything turns green and warm temperatures arrive
  • June - It's starting to look a lot like summer!


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