Triathlon2Win

If you haven’t ventured to Wales, I can thoroughly recommend their range of spectacular, world class mountain bike trials.  We managed to pick a sunny weekend to get away with friends to Glyncorrwg located in the Afan Forest Park.  After trying out the flat “Afan Rheilffordd” trial, which covers 14 miles of disused railway and forest road links, we stepped up a few levels to try out “The Wall” bike trial.  This was certainly a big step up with some places leaving you a little exposed on the steep-sided slopes.  While not for the fainthearted, the great views of the Welsh valleys and coastline made it all worthwhile.  The trial provides some of the best single track descents in the UK, offering a fast and technical ride.

It was on this trip that the subject of cycle cadence came up.  “What is the point of measuring that? I just want to know how fast I go.” my mate asked.

It is a valid question for triathletes, as the cadence measure is the number of times your legs rotate.  Or the actual number of times the crank turns over per rpm (revolutions per minute).  Most triathlete coaches will suggest 80-100 rpm  as a good optimal target range.  Each individual will have their own cadence preference, depending on the terrain and triathlon length.

It worth noting the science behind cadence performance.  Cycling in a lower cadence range of say 60-70 rpm provides more torque per pedal stroke, although this uses up more muscle energy and glycogen levels, resulting in increased quad and hamstring fatigue.  The higher cadence range is far more efficient, because a wider range of muscle fibre groups are used spreading the energy use.  This is important in triathlon, as you want to keep your legs as fresh as possible for the final run discipline.

Learning how to pedal at a higher cadence has other advantages like easier gear changing when transitioning into a hill climb.  It’s not a great feeling hitting the wrong gear and having to stand on your pedals to get up the hills.  This is a sure fast way to use up glycogen energy stores.  If you are riding against the wind or in wind gusts then you are also less susceptible to muscle fatigue at higher cadence levels.

The triathlon lesson here is if you don’t won’t your legs to feel like heavy pieces of lead when you start the run leg, then start measuring your cadence performance.  In fact make a weekend of it and try out the fresh air in Wales for some top quality mountain bike trials.  The trials are free and I can recommend stopping at the “Drop off” cafe in Glyncorrwg for great homemade food and entertainment.