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  1. #1
    Senior Member mr,grumpy's Avatar
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    Cadance on the trainer vs. the "real world".

    I've been on my trainer a lot over the last few weeks and I am at the point that I can keep up +/- 100 RPM for about forty minuets. How the heck can this be kept up all day for long rides or even for days on end. I know that my fitness level is pretty low right now but do people really keep a 100rpm pace up in the real world for 40, 50 or even a hundred miles?
    "I'm built like a marine mammal. I love the cold! "-Cosmoline
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  2. #2
    Tawp Dawg GriddleCakes's Avatar
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    I was skimming through pubmed a while back looking for articles on helmet safety, and came across one comparing measured rider exertion on trainers vs. a track. The conclusion of the study was that trainers do not adequately simulate rider exertion compared to actually real world riding. Are you shocked? I wasn't.

    Anyway, your trainer doesn't reflect the effort of your upper body in propelling the bike, was what the study said. Worry less about the numbers and just ride. You'll make, even at less than 100 RPM.

  3. #3
    Senior Member mr,grumpy's Avatar
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    Quote Originally Posted by GriddleCakes View Post
    .....The conclusion of the study was that trainers do not adequately simulate rider exertion compared to actually real world riding. Are you shocked? I wasn't......
    No, actually. Not at all. Unfortunately, this means that I can do even LESS than 40 minuets of "effective" riding in the real world......
    "I'm built like a marine mammal. I love the cold! "-Cosmoline
    "MTBing is cheap compared to any motorsport I've done. It's very expensive compared to jogging."-ColinL
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    1980ish Raleigh Marathon (Vintage Steel)
    2007 Gary Fisher Advance (giving the Sorrento a break)
    2006 Trek 820 (Captain Amazing)
    2010 Specialized Tricross (Back in Black)


    My little bike blog.

  4. #4
    Tawp Dawg GriddleCakes's Avatar
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    Read the rest of my post. You're exerting more effort on your trainer to keep the same cadence that you would on the road, because on the trainer your upper body cannot transfer as much power into the bike as it can on the road.

  5. #5
    Senior Member KZBrian's Avatar
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    In terms of perceived effort, 13mph on my Kreitler Rollers with the headwind unit attached seems equivalent to going 16-18 mph on flat, level road with no wind.

  6. #6
    Pat
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    People can keep up a high cadence for long periods of time. I remember reading that Eddie Merckx averaged something like 115 rpm when he broke the hour record. I have read that Lance Armstrong generally spins along at something like 100+ rpm. When I had a computer measuring cadence, I generally did over 100 rpm. But this seems to be rider specific. Gregg Lemond ran an rpm of around 80 and pushed big gears. I am not going to say that the three time tour de france winner does not know what he is doing.

    So can a rider maintain a high rpm for a century? Certainly. It is a matter of what you are comfortable with. Also it takes awhile to work up to doing a high cadence. It probably took me over a year of riding quite a bit before I could maintain a high cadence for a long period of time.

  7. #7
    Senior Member Nermal's Avatar
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    Quote Originally Posted by KZBrian View Post
    In terms of perceived effort, 13mph on my Kreitler Rollers with the headwind unit attached seems equivalent to going 16-18 mph on flat, level road with no wind.
    Headwind attachment? What's that, a fan? Do you perceive that a headwind increases pedaling effort?
    Some people are like a Slinky ... not really good for anything, but you still can't help but smile when you shove them down the stairs.

  8. #8
    umd
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    Quote Originally Posted by mr,grumpy View Post
    I've been on my trainer a lot over the last few weeks and I am at the point that I can keep up +/- 100 RPM for about forty minuets. How the heck can this be kept up all day for long rides or even for days on end. I know that my fitness level is pretty low right now but do people really keep a 100rpm pace up in the real world for 40, 50 or even a hundred miles?
    What makes you think a high cadence necessarily correlates to a high effort? Your bike has gears, right?

  9. #9
    Banned. $ick3nin.vend3t's Avatar
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    Cadence is very individualistic and people shouldn't try to say what works for them works for everyone else.

    Lance's high cadence time trialing to Jan Ulrich's lower cadence. Either can be successful. Its a personal thing.

    Usually, I find low cadence/low gearing puts a lot more strain on high muscular endurance and less strain on the cardio, and a high cadence/high gear puts less strain on high muscular endurance and a little more strain on the cardio.
    Last edited by $ick3nin.vend3t; 03-09-10 at 12:31 AM.

  10. #10
    Senior Member KZBrian's Avatar
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    Quote Originally Posted by Nermal View Post
    Headwind attachment? What's that, a fan? Do you perceive that a headwind increases pedaling effort?
    The Headwind unit increases resistance on the rollers. It is a blower driven by a belt from the front roller.


  11. #11
    Senior Member Nermal's Avatar
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    Oh, I see. I didn't realize the blower was actually driven by the roller. Thanks for a civil and informative answer to a rudely phrased question.
    Some people are like a Slinky ... not really good for anything, but you still can't help but smile when you shove them down the stairs.

  12. #12
    genec genec's Avatar
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    Quote Originally Posted by mr,grumpy View Post
    I've been on my trainer a lot over the last few weeks and I am at the point that I can keep up +/- 100 RPM for about forty minuets. How the heck can this be kept up all day for long rides or even for days on end. I know that my fitness level is pretty low right now but do people really keep a 100rpm pace up in the real world for 40, 50 or even a hundred miles?
    Yup. For me about 90-95 RPM... my legs actually ache if I try to hold something lower than that for any length of time.

    After you get more fit it is almost as if you are just spinning to throw the weight of your legs around, and looking for the gear that will move the bike well with that "motor" speed.

  13. #13
    Senior Member mr,grumpy's Avatar
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    Quote Originally Posted by umd View Post
    What makes you think a high cadence necessarily correlates to a high effort? Your bike has gears, right?
    Speed! I need to be going "fast" to feel like I'm getting any where.

    Quote Originally Posted by *****3nin.vend3t View Post
    Usually, I find low cadence/low gearing puts a lot more strain on high muscular endurance and less strain on the cardio, and a high cadence/high gear puts less strain on high muscular endurance and a little more strain on the cardio.
    Right! That's exactly what I am trying to do: build cardio endurance and loose weight. My legs are pretty strong already and will be proportionately stronger, so to speak, as I loose weight. I will be able to cycle faster and father as my cardio fitness increases. I REALLY want to try a MTB race this season!
    "I'm built like a marine mammal. I love the cold! "-Cosmoline
    "MTBing is cheap compared to any motorsport I've done. It's very expensive compared to jogging."-ColinL
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    1980ish Raleigh Marathon (Vintage Steel)
    2007 Gary Fisher Advance (giving the Sorrento a break)
    2006 Trek 820 (Captain Amazing)
    2010 Specialized Tricross (Back in Black)


    My little bike blog.

  14. #14
    umd
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    Quote Originally Posted by mr,grumpy View Post
    Speed! I need to be going "fast" to feel like I'm getting any where.
    You obviously missed the key word "necessarily" in my post.

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