Mountain Bike Cadence Training

Physics the work required to move a bike down the road is measured in watts.

Mountain bike cadence training.

Photo by casey. Fast twitch more cycling fit. Unlike road riding there is no magical most efficient cadence for mountain biking. By using a higher cadence you can last longer and increase your average speed.

My latest article four cadence training workouts for mountain bike racers details the most efficient cadence for mountain biking and describes four structured workouts to train the ability. To start off with you ll need a cadence meter built into most midrange cycling computers. Your preferred pedaling cadence is definitely slower likely in the 75 to 85 rpm range. Scaling mountains on your bike takes more than brute force according to spanish researchers.

Proper climbing cadence depends on the individual the women s peloton rides up lookout mountain. Expert bike fitter andy sexton of bike science points out that elite time trialists and triathletes are going so fast that a small increase in power output from a faster cadence will be more than. She coaches mountain bike cross country and endurance athletes to personal bests and national championships. Specificity in training means if you want to get better at cycling uphill you ve got to climb hills.

Levi bloom is an experienced endurance athlete who has been training and competing for over 17 years. You ll be more efficient at moderate cadence. Most social cyclists sit on a cadence between 75 85rpm. Fast twitch less cycling fit.

Lynda wallenfels is a level 1 certified usa cycling coach. I am a huge fan of trainingpeaks and have the pleasure of contributing articles to their blog this year. Doing more time on flatter roads or increasing strength in the gym will help marginally but definitely don t avoid the hills. What we suggest you learn is increase your cadence to between 90 100rpm regardless how flat or hilly the route is.

Here is a simple and comprehensive explanation for triathletes of the physics physiology training and racing implications of cadence selection. Lynda has been coaching off. Use these cadence drills in your mountain bike training to expand your efficient cadence range and maximize your performance. If you have a cadence.