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Old 05-05-14, 02:42 PM   #9901
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Glad to see you're getting some pedal strokes in. Don't compromise any recovery.

Regarding strength intervals, I've personally seen Lance doing these on a local hill, back in 2002. Not winded, pedaling slow. Over and over.

Recommended by coach... depends on the phase you're in.
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Old 05-05-14, 02:43 PM   #9902
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I do super low cadence hills in the off season on my single speed. I don't know if it's good or bad training; I do it because it's diverting in the winter time. People always tell me I'll wreck my knees. Knees are fine though.

I had a little routine where I'd do low cadence SS climbing outdoors, and on recovery days do high cadence/very low resistance spinning on the trainer.
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Old 05-05-14, 03:30 PM   #9903
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I generally get a pretty decent amount of low cadence work in the winter (both dedicated 2x20s @90% @50-60 rpm and just low cadecne stuff). I now spin like crazy cuz i'm racing. 100+ rpms most of the time.

I have a nice hour ride planned for tonight on the rollers. I'm exhuasted. I wrote an entire ten page paper in a matter of hours, and now i'm going through and finalizing it. it sucks, but wil get a decent enough grade on it.
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Old 05-05-14, 06:46 PM   #9904
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I personally can't do below like 75rpm intervals without hurting my knees. I tried doing them a couple years ago and constantly kept messing them up. Even a steep climb where I do sub 60rpm will make them wack a day or two. I just have really sensitive knees in general though.

There is something to be said for the low cadence intervals. But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while. I tend to be in the mindset that the type of work done (SST/sub threshold/threshold/etc) is the important part. If you want to do 50rpm or 100rpm, that's up to the legs and what you prefer.

Also, the more intervals you do at low cadence, the more likely you'll ride at a lower cadence for all riding. Same goes for higher cadence. So it would be good if you are looking for a cadence swing for whatever reason in one direction or the other.
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Old 05-05-14, 07:04 PM   #9905
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But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while. I tend to be in the mindset that the type of work done (SST/sub threshold/threshold/etc) is the important part. If you want to do 50rpm or 100rpm, that's up to the legs and what you prefer.
There is some evidence that sprint training should be done overgeared / at low cadence. However, for moderate power workouts there appears to be no added benefit and possibly some harm.

Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI

Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
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Old 05-05-14, 07:25 PM   #9906
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I do them at the very beginning of build, no matter when that is. It does take a toll on my knees but we manage the stress.
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Old 05-05-14, 07:32 PM   #9907
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Set out tonight with plans on doing vo2. Then my allergies kicked in during the second interval and it felt like I was breathing though a straw...had to bail on them. Still a little wheezy from it.. :/
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Old 05-05-14, 09:07 PM   #9908
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Rode for an hour, nothing special. A few hard efforts but nothing worth much.

Probably could've just stayed in a watched Hannibal but oh well, could be worse!
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Old 05-06-14, 05:27 AM   #9909
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There is some evidence that sprint training should be done overgeared / at low cadence. However, for moderate power workouts there appears to be no added benefit and possibly some harm.

Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI

Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
The low cadence training I've done has been just under or just over FTP, and has been done as on-the-bike strength training. I've never heard of or read about doing it at moderate intensity...though that might be due to inexperience on my part.
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Old 05-06-14, 08:04 AM   #9910
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But is it the cadence, or the type of work that you are forced to do because of the low cadence that makes them worth while.
Well, my goal is strength training. After three climbs, my legs feel about like they would with three high-rep sets at the gym. If you look at pedal force compared to higher rpm stuff at the same power, it's going higher (inverse of cadence change).

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There is some evidence that sprint training should be done overgeared / at low cadence. However, for moderate power workouts there appears to be no added benefit and possibly some harm.

Effects of low- vs. high-cadence interva... [J Strength Cond Res. 2009] - PubMed - NCBI

Low cadence interval training at moderate inte... [Front Physiol. 2014] - PubMed - NCBI
Interesting.

In the second study, I'd only be interested in the leg strength component, and I'm surprised that there was no change.

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The low cadence training I've done has been just under or just over FTP, and has been done as on-the-bike strength training. I've never heard of or read about doing it at moderate intensity...though that might be due to inexperience on my part.
Yeah, we were working around threshold at 35-45rpm.
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Old 05-06-14, 08:44 AM   #9911
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Recovery Ride on the TT Bike. Whenever I get on that thing regardless of how fatigued I am, there's always the feeling I'm going to PR without doing much.

These days my Road bike puts me in a more aero position than my tt bike; I need to figure out how to lower the front another inch or so. Is it legal to put your aero bars under the handlebars?
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Old 05-06-14, 09:43 AM   #9912
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wobbly. Just did a killer 2 hours.

a 16 minute interval set morphed into a season best (very long time best) 20 minutes.
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Old 05-06-14, 10:14 AM   #9913
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Old 05-06-14, 01:17 PM   #9914
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2x20s at 98%. legs were still tired from yesterday, lungs had no issues, so no problem maintaining target.
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Old 05-06-14, 01:26 PM   #9915
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wobbly. Just did a killer 2 hours.

a 16 minute interval set morphed into a season best (very long time best) 20 minutes.
Somerville is in three weeks. This is your year. I'm all in.
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Old 05-06-14, 03:30 PM   #9916
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Recovery ride keeping HR @ or below 120 bpm while enjoying the amazing weather and scenary
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Old 05-06-14, 03:36 PM   #9917
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Somerville is in three weeks. This is your year. I'm all in.
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Old 05-06-14, 03:43 PM   #9918
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Group ride this morning then some more riding, including a tough climb with a friend (I think it's one of the hardest around here) that left my legs like jello Going to take it EZ the rest of the week and do a TT on Saturday.
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Old 05-06-14, 04:07 PM   #9919
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I was feeling extremely good today after recovery week with only short weekend races, so I decided to do the morning ride as well as the noon ride.
4 hours, 253 TSS

First time trying the local morning ride due to having to wake up at 5:15. I missed the end of the ride because I didn't know the route and was following 4 guys off the front who were cutting it short. Heart of the ride, 45 minutes at 89%

Noon ride, feeling too good so of course I worked my ass off trading Z5 pulls up the climb for the hell of it, and finally gave out and was dropped sooo close to the top, then rode around solo for a bit. I guess that's what training rides are good for - to try stuff and see how long you last! 50 minutes at 97% for this one. Ouch!
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Old 05-06-14, 04:20 PM   #9920
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You were riding strong but it still kills me that you don't bend your elbows. You're eating a ton of wind sitting up high when you're on the front.

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Old 05-06-14, 04:47 PM   #9921
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You were riding strong but it still kills me that you don't bend your elbows. You're eating a ton of wind sitting up high when you're on the front.

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I EAT WIND FOR BREAKFAST! But yeah, I probably was eating too much wind on Alpine, I was too busy checking my power meter to make sure I was going hard enough for you 3 stronger guys (you, Dirk? & Sports Basement dude)! I guess whoever was behind me liked the draft lol. At least I was in IAB bridging up to you earlier though...
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Old 05-06-14, 04:53 PM   #9922
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I don't know if you saw, but Dirk and Giussepe and Dean (sports basement guy) were all just sitting on you and relaxing. That's why when I took a pull and wanted off the front I pulled way right and just quit pedaling until Dirk gave up and went around.

They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
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Old 05-06-14, 05:03 PM   #9923
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Fudgy is quickly becoming wheelsucking crit scum.

I like it.
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Old 05-06-14, 05:16 PM   #9924
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I don't know if you saw, but Dirk and Giussepe and Dean (sports basement guy) were all just sitting on you and relaxing. That's why when I took a pull and wanted off the front I pulled way right and just quit pedaling until Dirk gave up and went around.

They were letting you pull Greg (guy up the road) back for them so they could be fresh for the riser at the top after the stopsign. I would have said something, but I was happy for the free ride.
Hey, I wasn't the only one working. I think it was something along the lines of me, Dirk, me, Dean, me, Dirk, you, me...
Anyway, it was a good workout
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Old 05-06-14, 05:27 PM   #9925
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^just stalked your guys' stravas and goodness you ride a ton! I'm lucky to get 140m in per week with racing. Work + finishing MS + lazy (?) =/= lots of saddle time for hack.
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