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  1. #1
    Senior Member Sincitycycler's Avatar
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    What is Gonchars' cadence?

    Man, that Russky makes Ullrich look like a spinner. Maybe 70 rpm?

    Wonder what top gear he used in the TDF TT today?
    "How did all those 'Keep Off the Grass' signs get there?"

  2. #2
    Rubber Side Down soccerismylife's Avatar
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    I saw a shot from the motorcycle where he looked to be in the 53 (myabe even a 54) and either the 11 or 12. Im pretty sure this was on one of the flatter sections.
    "Everybody wants to know what I'm on. What am I on? I'm on my bike, busting my ass, six hours a day. What are you on?"
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  3. #3
    Race to train jrennie's Avatar
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    55x11

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    Senior Member Sincitycycler's Avatar
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    Quote Originally Posted by jrennie
    55x11
    How could you tell?
    "How did all those 'Keep Off the Grass' signs get there?"

  5. #5
    Aut Vincere Aut Mori Snuffleupagus's Avatar
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    Quote Originally Posted by botto
    his cadence was something like 17-22 rpms. typical of most BF memebers
    Yeah, but he had it dialed up to way past 400 watts.

  6. #6
    Senior Member Sincitycycler's Avatar
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    Otay
    "How did all those 'Keep Off the Grass' signs get there?"

  7. #7
    Senior Member Snicklefritz's Avatar
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    What cadence are most of the TdF pros using for the individual TT's? Is there a wide range of cadences or do they tend to be on the lower side?

  8. #8
    pan y agua merlinextraligh's Avatar
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    Quote Originally Posted by Snicklefritz
    What cadence are most of the TdF pros using for the individual TT's? Is there a wide range of cadences or do they tend to be on the lower side?
    I would bet the majority are riding 90-100 rpm. For a while when Indurain was very successfull TT'ing with a lower cadence (around 80) there was a trend to TTing at a lower cadence than you'd ride in a RR or a crit. Then with Armstrong's success at 100+, the trend was high cadence. I doubt many spin as fast as Armstrong, but his success had the effect of more riders ridingat a higher candence, and more coaches coaching riders to ride a higher cadence. My CTS coach wants my TT cadence at 100 rpm. or at least in the 90's, and I think that's the currently prevailing school of thought.

  9. #9
    Let's Go! SilentShifter's Avatar
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    Quote Originally Posted by Sincitycycler
    Man, that Russky makes Ullrich look like a spinner. Maybe 70 rpm?

    Wonder what top gear he used in the TDF TT today?
    He is from Ukraine, not Russia
    2007 Ridley Damocles!

  10. #10
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by merlinextraligh
    I would bet the majority are riding 90-100 rpm. For a while when Indurain was very successfull TT'ing with a lower cadence (around 80) there was a trend to TTing at a lower cadence than you'd ride in a RR or a crit. Then with Armstrong's success at 100+, the trend was high cadence. I doubt many spin as fast as Armstrong, but his success had the effect of more riders ridingat a higher candence, and more coaches coaching riders to ride a higher cadence. My CTS coach wants my TT cadence at 100 rpm. or at least in the 90's, and I think that's the currently prevailing school of thought.
    that's what I've heard too - I've been trying to ride at a higher cadence 95+ rpm which is a lot easier now than it used to be and I'm trying for 100-105 for shorter durations. However, when I do work in the tempo zone at 100-105 rpm it drives my HR up. However, my legs end up being fresher. If I ride at A lower cadence, my HR stays down, but my legs tend to get a bit more tired. So where do you draw the line? I've heard people say if you pedal at a higher cadence it can help you avoid early onset of lactic acid accumulation, but if high cadence tends to drive your HR up, then isn't that making you tired too?

  11. #11
    DocRay
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    Quote Originally Posted by Snicklefritz
    that's what I've heard too - I've been trying to ride at a higher cadence 95+ rpm which is a lot easier now than it used to be and I'm trying for 100-105 for shorter durations. However, when I do work in the tempo zone at 100-105 rpm it drives my HR up. However, my legs end up being fresher. If I ride at A lower cadence, my HR stays down, but my legs tend to get a bit more tired. So where do you draw the line? I've heard people say if you pedal at a higher cadence it can help you avoid early onset of lactic acid accumulation, but if high cadence tends to drive your HR up, then isn't that making you tired too?
    There is no real line to draw, you have to respond to your legs, and your ability to sit at high HR will come with conditioning.

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    @snicklefritz, most people have alot more reserve cardio capacity, in other words, by working your heart and cardio system a little harder you spare your legs which will get tired first all else being equal, and most people being rookies definitely dont have the reserve leg power. Their legs burn under high efforts and get torn up by even one hard short ride. You can mitigate much of that by spinning faster and easier, usually at the expense of speed.

    The reasoning behind the spin fast like Lance craze started because post cancer Armstrong had to rebuild almost his entire musclelature, so he didnt have the powerful legs of the past, but he did have the cardio power he always had. Dr Ferrari observed the fast gate of kenyan marathoners and made the intuitive guess they were doing the same, shift more of the load to your heart and off your legs, turned Armstrong onto it..........and so it was born. Now rec riders everywhere attempt to emulate it.

  13. #13
    Used to be a climber.. GuitarWizard's Avatar
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    I've been spinning since 1990....same theory applied back then as it does now. Oddly enough though, lately (last 6 months or so) my cadence has dropped a bit.
    1999 Trek 2500 - hit by a car on it in May, 2011 and currently bikeless

  14. #14
    works for truffles pigmode's Avatar
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    Tonkov, the anti-spin. That dude made it look so cool.

  15. #15
    Now Racer Ex Vinokurtov's Avatar
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    Quote Originally Posted by Snicklefritz
    that's what I've heard too - I've been trying to ride at a higher cadence 95+ rpm which is a lot easier now than it used to be and I'm trying for 100-105 for shorter durations. However, when I do work in the tempo zone at 100-105 rpm it drives my HR up. However, my legs end up being fresher. If I ride at A lower cadence, my HR stays down, but my legs tend to get a bit more tired. So where do you draw the line? I've heard people say if you pedal at a higher cadence it can help you avoid early onset of lactic acid accumulation, but if high cadence tends to drive your HR up, then isn't that making you tired too?
    Muscle tends to recover much slower than your cardio. Getting your body used to higher cadence takes time, sometimes a year or more. In the long run it's less loading on the muscles and much easier on the knees, but it does depend on muscle type to be really effective. You can recruit fast twitch fibers, but if your starting off with predominantly slow twitch you won't make it.

    I finally got my dedicated TT bike with the SRM going, and raced it for the first time at Districts. I found that as my cadence dropped off, so would my watts, kind of a direct line on the graph. I've also played around on a Computrainer tracking pedal stroke. Higher cadence sort of forces you to smooth out the stroke, so you get a more uniform application of power.

    High cadence is also usefull in sprints, two of the best Cat 1 riders I know typically spin out at over 120. Seems to work for the little Aussie too.

  16. #16
    Dancing on the Pedals Corsaire's Avatar
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    He's climbing the Col D'Aspin on the big ring! that's nuts.

    Corsaire
    "Eat breakfast boys, eat hearty...for tonight WE DINE IN HELL!!!"
    King Leonidas

  17. #17
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by Vinokurtov
    Muscle tends to recover much slower than your cardio. Getting your body used to higher cadence takes time, sometimes a year or more. In the long run it's less loading on the muscles and much easier on the knees, but it does depend on muscle type to be really effective. You can recruit fast twitch fibers, but if your starting off with predominantly slow twitch you won't make it.

    I finally got my dedicated TT bike with the SRM going, and raced it for the first time at Districts. I found that as my cadence dropped off, so would my watts, kind of a direct line on the graph. I've also played around on a Computrainer tracking pedal stroke. Higher cadence sort of forces you to smooth out the stroke, so you get a more uniform application of power.

    High cadence is also usefull in sprints, two of the best Cat 1 riders I know typically spin out at over 120. Seems to work for the little Aussie too.
    Interesting observations about cadence with your new SRM. I've begun to notice from my powertap data that even though I can ride at a higher cadence now, sometimes I generate more power at lower rpms.
    When doing TT intervals of 6-15' duration, I tend to start off at a higher cadence, like ~95rpm or so, but go lower (85-90rpm) for subsequent intervals when my legs start to feel tired, but my watts go up! It seemed to be particularly noticeable on my TT workout today. weird. So does this sort of thing imply a certain muscle type? Or does having decent sized quads (for more leverege as opposed to bird legs) have something to do with it? I've noticed a similar thing on hills. I generate more power at 70 rpm as opposed to 80+ although I can still ride at that cadence...

  18. #18
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    your watts go up because you cant generate enough torque at higher cadences, this is quite normal and lost on lots of people it seems........Ive seen guys insist on nothing but 100+ rpms then all of sudden find themselves unable to go much faster than 20-22mph LOL and wonder why--------use a lower cadence or spend 5 years riding 10k+ per year training at a higher one to get the speed back, thats what it boils down to, high cadence takes years and tons of miles to train your body to generate the power at those higher rpm's, its a waste with novices

    if your legs are getting tired from even short runs at 80 rpm or so, get some base mileage

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