Low Cadence Training: Will it Make You a Stronger Cyclist?
Low cadence, high torque efforts are the king of old school training sessions but is there any real science behind them? Let’s dive in! We should probably start off by explaining what low cadence sessions even are. These sessions are a type of interval training where both intensity and cadence are carefully controlled. Typically performed in zones 3 and 4, these sessions involve pedalling at a low rpm (generally between 40 and 60 rpm). The main variable is duration, with some athletes performing shorter efforts of three to five minutes, while others sustain efforts for 30 minutes or more. Why Incorporate Low Cadence Work into your Training? Low cadence training is regaining popularity, with some professional cyclists and seasoned riders championing its purported benefits. These include increased power, greater muscular strength, improved cycling economy and efficiency, and practical applications in time trialing, climbing and cyclocross (there’s more but these cover the main areas)....