Whats the best cadence for YOU? Get a power meter and you will find out.
Ive power meters on all 5 bikes now. Don't even race anymore. Am fitter than when I used to race in Belgium though. Why? Cos using a power meter has taught me how to produce power. Not possible unless you have a power meter to really know what works for YOU in the moment.
I was always taught 'ride the biggest gear you can manage! grunt it out!'. Thats so 1980's. Now its 'ride any gear that lets you spin over 80rpm wether you are going easy or hard'.
I eventually put compacts on all my bike with a 28 on the rear. After coming back from Thailand last week, I ordered a 32 for the rear for my next visit. I can hold just on 6 watts per kg for 10mins.
Now I finally understand why Contador often runs a 34x32 and so did Porte recently. When Cobo dropped wiggins and froome in 2011, he was running a 34x32. Sky missed the train by putting too hard a gears on their climbers bikes. They got dropped. Watch the vid on youtube and read the interviews after.
If your cadence drops under 80, you are giving power away to your mates. If you are just cruising around it doesnt matter as much BUT its good to spin even when going easy to you train your body to do it. You also burn more fat when spinning as you are not contracting the muscle as much. Grinding burns more sugar and you also lose more water due to higher muscle contraction. Don't believe me? Go grind around at 3 watts per kg for 5 hours then do that course spinning above 80rpm and see how you feel at the end of it. You will also recover WAY faster.
The more the muscle contracts, the more sugar you burn. If you spin your legs, you get momentum to help you. You will burn less sugar and burn more fat. Simple as that.
Hey, works for Froomedawg.
Ive power meters on all 5 bikes now. Don't even race anymore. Am fitter than when I used to race in Belgium though. Why? Cos using a power meter has taught me how to produce power. Not possible unless you have a power meter to really know what works for YOU in the moment.
I was always taught 'ride the biggest gear you can manage! grunt it out!'. Thats so 1980's. Now its 'ride any gear that lets you spin over 80rpm wether you are going easy or hard'.
I eventually put compacts on all my bike with a 28 on the rear. After coming back from Thailand last week, I ordered a 32 for the rear for my next visit. I can hold just on 6 watts per kg for 10mins.
Now I finally understand why Contador often runs a 34x32 and so did Porte recently. When Cobo dropped wiggins and froome in 2011, he was running a 34x32. Sky missed the train by putting too hard a gears on their climbers bikes. They got dropped. Watch the vid on youtube and read the interviews after.
If your cadence drops under 80, you are giving power away to your mates. If you are just cruising around it doesnt matter as much BUT its good to spin even when going easy to you train your body to do it. You also burn more fat when spinning as you are not contracting the muscle as much. Grinding burns more sugar and you also lose more water due to higher muscle contraction. Don't believe me? Go grind around at 3 watts per kg for 5 hours then do that course spinning above 80rpm and see how you feel at the end of it. You will also recover WAY faster.
The more the muscle contracts, the more sugar you burn. If you spin your legs, you get momentum to help you. You will burn less sugar and burn more fat. Simple as that.
Hey, works for Froomedawg.