Help on Cadence etc etc

[oldfatfool]

Hiya all, not sure if this is the right place but..

Just starting to get (back) into cycling and would like to start touring. I have read loads of stuff around saying a good touring cadence is around 80 rpm and new cyclists are at 60+ as a natural starting point.

As it happens swmbo as a decent exercise bike so I hopped on that and sure enough the computer said my cadence was around 63-64, after about 30 mins on quite a 'hard' setting. After a few sessions and lowering the difficulty
I am now spinning at around 80-82 with no ill effects but the question is what sort of power should you be using at this cadence? have I set the difficulty too low?

For info the computer is saying that around 80 rpm I am using/producing? between 161 and 190 watts and spending roughly 100 calories every 10 minutes, the speed is showing between 19 and 20 mph. I know its a bit abstract being a machine, but does this sound right and like a good training work out to get my cadence up.

On a deffinate up side went out on Tuesday to support the local rugby club on a fun cycle, managed the 15 miles in 56 minutes and managed to beat all the 15 yo athletes and their trainers despite riding a 15 yo Delta on the widest tyres imaginable so I guess the training is working in some way

 

[Arsen Gere]

What are you trying to get out of this? Is it general fitness, a bit of fun, losing weight or do you want to do a tt/race/triathlon if so what distance ?

In my experience cadence is important for two reasons, you can't get to your most effient sustainable power output without the right cadence and you won't recover quickly after a day pushing big gears.

If its just a general query then if you have a low cadence pushing big gears your legs will hurt longer after you stop.

If you have a very high cadence >110 you may be twiddling away without delivering much power.

In between 85-110 you will find an optimal rate. You can check this with a heart rate monitor. If you try to push a high load and sustain it you will reach your threashold output and max heart rate for that power.
If you alter your cadence, your max power and max heart rate will change. Be prepared for a lot of pain!

For me my max hr and max power are around 94 rpm.

Over a period of time you can record these values, plot them in excel or something and see you are getting fitter, your hr coming down and you will see there is a point where you can sustain a high load for a longer period of time. That is probably at your ideal cadence.

 

[oldfatfool]

I would like to enter a london to paris event for charity next year, so would be looking at 350-400 miles over 4 days.

I figured spinning away on swmbos machine would be a good start and without a computer or indeed a decent touring bike yet I was wandering what sort of levels would be considered ideal.

Like you say I could underset the 'difficulty' on the machine and spin away for nothing, so was wondering if anyone could give me an average watts (work rate) to be aiming for at a given cadence. If you see what I mean.

 

[VamP]

The ideal watts rate will be individual specific. A Sunday rider might be happy to sustain 150 watts for an hour, a TdF rider will sustain 500 watts for an hour.

There is no such thing as optimal cadence, if you are in the range that Arsen mentioned then you'll be fine. In training there is value in building in blocks of low cadence (grinding) to develop stronger legs, usually done by grinding up hills in higher than comforatble gear. Practicing higher cadence work (120+) will benefit your sprinting ability. Add interval training and volume training for a balanced approach.

If your objective is the London - Paris, and you are not looking to beat a time, then don't worry about the above too much, and focus on volume. You want to get to at least one weekly ride at approximately the distance of your longest daily stage.

How soon are you planning to do this out of interest?

As a footnote - you say the exercise bike is decent, but I would personally treat the power figures with caution.

 

[GrasB]

As a footnote - you say the exercise bike is decent, but I would personally treat the power figures with caution.

+1 for absolute figures. Most exercise bikes haven't been calibrated so can be way off but they do tend to be consistent. This means the absolute figures aren't much use but they can be helpful in gauging how much you have improved.

 

[VamP]

+1 for absolute figures. Most exercise bikes haven't been calibrated so can be way off but they do tend to be consistent. This means the absolute figures aren't much use but they can be helpful in gauging how much you have improved.

That's right, thanks for the clarification.

 

[oldfatfool]

Hi, thanks for the replies. VamP I was hoping to go next year to finish in Paris on the day before the TdF arrives so I have aprox 11 months to build up my stamina. The event is for Action Medical research and is a 4 day ride.

 

[VamP]

Hi, thanks for the replies. VamP I was hoping to go next year to finish in Paris on the day before the TdF arrives so I have aprox 11 months to build up my stamina. The event is for Action Medical research and is a 4 day ride.

OK, then you have ample time. Build up gradually, but aim to complete a few 100 mile rides as part of your build up.

 

[amnesia]

Have a read of this

Infact, have a read of the whole cycling section on this site - it's very useful !