cadence training

redblurr

What my question is, is that when your traing indoors over winter months what is the best cadence to train at, and how long should you hold for. Just bought a new bike and computer with cadence on it and not sure how to use its full potential. ANYBODY

__________________
ride, in fact ride so hard that your worrys can't keep up and your racing against happiness...

2LAP

Its not a question of cadence, its a question of 'What Power Output/HR/Intensity should I train at' for gains in fitness.

Cadence isn't that impoartant in determining you forward speed on a bike (i.e. it should never be the primary focus of your training efforts), rather it is your fitness (i.e. VO2max, LT, etc.). Your cadence meter will be useful to keep an eye on if you are within a normal cadence (80 to 110 for endurance) or at the correct cadence for specific drills (i.e. low cadence and high cadence drills).

Over the winter it would be a good idea to imporve your ability to pedal and this is where a cadence meter come into its own. Try training to increase your peak pedal rate (i.e. 200+) and your ability to ride for periods of time at a higher cadence (i.e. 120ish) and your ability to change cadence quickly (i.e. jumping between 90 and 120 or 120 to 150 quickly). During pedaling drills there is no need to use much resistance (as you are trying to develop a skill rather than fitness) even though there will still be a large metabolic cost (i.e. breathing and HR will increase).

Check out some of the other treads for 'intervals' which are ideal for your winter workouts and for power/HR/intensity to see what specific benefits occur by riding at specific intensities.