Originally Posted by
bobthib
Interesting you mention that. I've noticed that, and as I think about it I'm wondering if it is slower reflexes as we age, or higher cadence requires a slightly different pedaling technique.
If it's just slower reflexes, I'm not sure there is much that can be done. Perhaps there is some training that might improve things a bit, but at 62 I wonder just how much improvement can be gained, and if the physical deterioration curve isn't overcoming the improvement curve. At some point it's inevitable.
As I sit here at the computer thinking about a high spin rate and bouncing, I wonder if it might not be minimized by thinking about pedaling while concentrating on the push forward, pull back phases of the pedaling stroke. That might decrease the bounce caused by trying to quickly push down. I'll have to give that a try next week. I'm going to start doing some cadence intervals a la Hermes' coach's formula. I've already plugged it into my 305 as a custom workout.
I'm also going to plug in A-Jet's cadence pyramid formula, but I'm not sure were to start. Once I get a feel for how I do with Hermes' interval, I'll modify Jet's Pyramid. Then on my Tuesday training session I'll alternate.
Today I did concentrate on keeping in the small ring except when over 25mph. That kept my cadence up, and I averaged 88 for 42 mi. That's unheard of for me.
When doing the higher cadence spinups think about using your feet to produce the higher cadences and not pushing down with the legs. Make sure you are in a very easy if not the easiest gear. A trainer is even better for the drills due to the constant resistance. It's almost like telling your feet to "push-pull, push-pull, push-pull...", if that makes any sense. Oh yea, remember to breath.
It may take a few weeks to months of efforts to train the muscles to fire in sequence at higher cadences. I believe it is trainable since I couldn't maintain 120rpms for longer than 2 minutes three years ago.