Triathlon - How does TT/Triathlon cadence compare to road racing cadence?

I am specifically thinking of cadence with an aerobar setup.

Thanks

RFC

I try to keep my cadence around 90 but anywhere between 85-95 is cool for me. I figure that helps when I get off the bike and transition to the run...then again I've never tried mash/run so I don't know for sure.

From what I have read and also picked up from other riders -- and from my own experience! -- is that cadence should be self-selected for TT type efforts. Steady efforts. Some riders will put out more power by mashing; and some need to elevate cadence to find optimum power. It's a topic that's endlessly debated at bikeforums. I'm not sure why, because in road -- at least in a good race -- there are so many accelerations and attacks; the amount of steady state threshold riding you're going to do is minimal unless you make the break and get into a paceline.

The best thing for you is to experiment. For me, I spin up a really high cadence in a TT; but I'm coming from a road background; now I've got to change, according to how cadence suits transition into the run. My suspicion is that a high cadence will translate better into a run -- for me, at least.

Suggestion for best cycle cadence for Tri's is that which matches your run cadence...

I believe there was a portion of a segment about this in the most recent SimplyStu Triathlon podcast.

Have you counted your cadence when you run. My running cadence is very similar to my biking cadence.

Just a tip. When you get near the end of your bike portion, last mile or so. Increase your cadence on your bike because when you run you will probably be running at a higher cadence, so increasing your cadence at the end of your bike will prepare your legs a little bit for the run.

And the cadence you ride at is totally dependent on what is best for you. Practice and try out different cadences and see what works best for you.

Just a tip. When you get near the end of your bike portion, last mile or so. Increase your cadence on your bike because when you run you will probably be running at a higher cadence, so increasing your cadence at the end of your bike will prepare your legs a little bit for the run.

And the cadence you ride at is totally dependent on what is best for you. Practice and try out different cadences and see what works best for you.

+1

also lets you clear out any acid from your legs, IMO spinning the last 1-2 min of the bike feels like it lightens them up for the run.

Just a tip. When you get near the end of your bike portion, last mile or so. Increase your cadence on your bike because when you run you will probably be running at a higher cadence, so increasing your cadence at the end of your bike will prepare your legs a little bit for the run.



Excellent advice! That really works and helps with the run.

The ideal TT pace for most tt'lers is 75-85. That generally works for tri's as well but but your gearing for the last mile or so to spins at 95 rpm or so in the last mile.

I've been using a Spinervals DVD the Ride and Stride and it has your cadence up above the 110-120 range for about 8 minute intervals, so is this just specific to training at a higher cadence or is that what is actually achievable in a tri event? I'm maxing out around 130 so keeping up a 120+ for longer than a couple minutes is tough. Just curious if it is something I should shoot to work up to or if I should stay down around the 90-100 range. Thanks.

^^reps that high would be seen in bike races (crits/road races/track) but not so much in Tri. Work on it...spinning like that helps smooth out your pedal stroke.

Did you guys watch the last TT in the Tour? Contador was cranking 100+ the whole way. He didn't have to run afterwards, but for him apparently, the best cadence is HIGH!

I personally find it is easier for me to stay smooth and ride straight at a cadence in the 75-80 range. Maybe that's why Alberto is wearing yellow and I'm not.

Tyson

what is a typical running cadence?

Suggestion for best cycle cadence for Tri's is that which matches your run cadence...

Did you guys watch the last TT in the Tour? Contador was cranking 100+ the whole way. He didn't have to run afterwards, but for him apparently, the best cadence is HIGH!

I personally find it is easier for me to stay smooth and ride straight at a cadence in the 75-80 range. Maybe that's why Alberto is wearing yellow and I'm not.

Tyson

In clear example to a post further up about cadence in TT's being different for different people, cancellara spins a much lower (relatively) cadence and he is the king of TT.

Halthane,

Would you say as a GENERAL rule that big guys have a lower cadence than smaller guys? Cancellara is a pretty meaty Swissie and has the HP to push big gears. (I'm a Clyde and have the weight to push them LOL) The riders I typically ride and train with follow the pattern: the bigger stronger guys have slower cadences.

Opinions?

Tyson

Halthane,

Would you say as a GENERAL rule that big guys have a lower cadence than smaller guys? Cancellara is a pretty meaty Swissie and has the HP to push big gears. (I'm a Clyde and have the weight to push them LOL) The riders I typically ride and train with follow the pattern: the bigger stronger guys have slower cadences.

Opinions?

Tyson

I think I'd agree with that. I'm a clyde myself, but I tend to spin pretty fast, though I'm really new to cycling... or fitness after moving into adult life in general actually (I lost 85lbs last year), so I wouldn't call me an expert. But yeah I would agree with that.

I spin the cadence I do largely because when I started riding at 325 or so my knees couldn't take serious pedal mashing so I learned to spin in the high 90s, but lately my cadence is coming down as my strength goes up.

Halthane,

Would you say as a GENERAL rule that big guys have a lower cadence than smaller guys? Cancellara is a pretty meaty Swissie and has the HP to push big gears. (I'm a Clyde and have the weight to push them LOL) The riders I typically ride and train with follow the pattern: the bigger stronger guys have slower cadences.

Opinions?

Tyson

I said something similar on a road thread. From what I've found, people that do 75-85 rpm have relatively large muscle mass in their legs. People than spin at higher cadences (85-110) have smaller muscle mass and get their power from higher rpms.

(just found this on triathletemag.com before logging in here)

Triathletes have long been chastised for being mashers, pushing huge gears at low cadences. While everyone has his or her ideal cadence, it is generally true that while pushing a big gear may feel faster, by doing so you are actually recruiting more fast-twitch muscle fibers. These fibers fatigue more quickly than do slow-twitch fibers, and mashing produces greater quantities of lactic acid. If that’s not bad enough, fast-twitch fibers also burn through your precious glycogen stores at a faster rate.

In contrast, a higher cadence allows you to rely more on your slow-twitch fibers, which are powered by a different mixture of fat and carbohydrate and fatigue at a much slower rate, thus preserving your glycogen stores and reducing lactic acid production and accumulation. As an added bonus, a higher cadence on the bike also more closely emulates the typical triathlete’s leg turnover during the run.