Power training

[Wouterde]

Im about to start training for a local 'recreative' cycling race in september. I've already checked out the circuit and there's a 1.2km climb with an average of about 5%.

So i want to do a bit of power training, but at what cadence should i do this?

Should i do this at a cadence very low, like 40-50?
Or should i do this at the cadence i usually do uphill (85)?

I've found a training scheme for liege-bastogne-liege telling me to do this at 80-90 cadence. But isn't that for longer hills of 4/5 kilometres?

I usually ride with a cadence of 85-90 on flat.

 

[DirtyWorks]

IMHO, if you are attempting to build strength, low rpms on a hill is the way to go. The hill only needs to take a minute or two. 3x and you should be tired. More is not better. Then go spin for 30 min or more. Do this three times a week and you should see real results.

As you get about 3 weeks before the event, do the same hill only raise the rpms. Week of the event, do less intensity, but not completely easy.

The above works great for me. Others will have different ideas and work very hard to get them across.

 

[CoachFergie]

I am not sure how anyone could overcomplicate "train as you intend to race".

 

[JayKosta]

How difficult is that climb for you now?
How does the total distance of the race compare to what you use for training?

Even in small local 'citizen races' there are usually several hardcore riders (racers?) who enter, so don't be surprised by that.

Are you willing to really 'train for racing' (which means hurting, and no-fun rides), or do you just want to get strong enough to ride & have fun in the event?

Jay Kosta
Endwell NY USA

 

[TexasTom]

I can't imagine trying to do a 5% climb at cadence of 40, that would take a lot of strength. I would suggest staying with the cadence with which you are most comfortable over the duration. You will probably find it's closer to 90 than 40