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Old 07-20-15 | 01:51 PM
  #35  
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Heathpack
Has a magic bike
 
Joined: Aug 2013
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Bikes: 2018 Scott Spark, 2015 Fuji Norcom Straight, 2014 BMC GF01, 2013 Trek Madone

Originally Posted by Carbonfiberboy
Well, sort of. The whole big ring thing got dropped in favor of VT2+ intervals. Which do work of course. However, these studies show that doing them at low cadence for a few weeks works even better. Note that in at least one of these studies, and recommended by Carmichael, is to do some plyo first, then go out and hit the low cadence work on the bike.

So an interesting thing is: what's going on physiologically with these high pedal force intervals? Is it increased muscle fiber recruitment? Different fiber type? Changing IIa to IIb?

Understanding Muscle Fiber Type

Whatever it is, this is indeed leg strength work. If you can push on the pedals harder, your legs are stronger. There are many drills to increase pedal force. One of the commonest is to do big ring standing starts, going from say 10 mph in your sprint gear to on top of the gear with 5 minutes recovery between or going from very slow and only doing 10 pedal strokes, similar recovery.

Plyo increases pedal force, as do squats and then jump squats.

Be all that as it may, nothing increases speed like anaerobic intervals, as you point out. Leg strength, however, is still a factor. You simply have more endurance when you use a smaller proportion of the available contractive force in your legs, back, abs, arms, etc. By analogy, you'd be able to hike fast uphill for a lot longer if you can squat your bodyweight than if you can only squat half your bodyweight. One steps up one leg at a time. I would think that would be obvious.

Personally, I have seen big changes in my high end performance by doing leg strength work: going from getting dropped to leading on hills. No change in interval protocols.
No, not just "sort of". We were "actually" addressing OPs query. Which was whether low cadence/high pedal force (ie "mashing") workouts were what he needed to become a stronger rider ie to get over the hills faster. He wants to be faster on hills. Everybody is right that weight loss is a huge part of that. The other part is being able to output power. People correctly pointed out that power is a product of muscle strength and the ability to deliver 02 to muscles and for the muscles to use the 02. So OP's option is to increase one or the other or both.

OP then went on to say that he feels like his legs are stronger than his aerobic engine, he gets winded on long climbs. Hence the recommendation that he work his aerobic engine. Working his aerobic engine will also result in him building muscle, so its a win-win situation.

So no, those of us who started talking about V02 max intervals were not indulging ourselves and talking about whatever we felt like. We were actually reading and responding to OP's original question, taking into account what he has said about his own riding.
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