Originally Posted by
chinarider
When you get into that range, what kind of gear are you pushing. I find that if I get over 100, I lose power. I seem to be most efficient in the low 80s to low 90s range (as measured by speed, not a power meter). That just seems to be my sweet spot. Granted, I'm not doing any training specifically aimed at raising cadence.Am I missing something?
Here is the deal. This is a recovery workout designed to pump max blood through the system / muscles at recovery power / effort / heart rate AND improve the neuromuscular capability. So ideally, you want to be in z1 or low z2. I typically do this on the trainer in my little chain ring in an easy gear at 100 to 120 watts at maybe 120 to 130 heart rate. If I am on the road, I need a smooth section of road that is pretty flat and I use a very easy gear. Pick a gear that is stupidly easy because it will still be hard. The goal is not about power but pumping blood for recovery and improving leg speed.
Improving ones leg speed is a good thing. One can always choose to spin slower but it is not possible to just decide to spin faster without first developing the capability.
