Old 09-08-08, 07:04 PM
  #17  
Hermes
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As far as training goes, cadence is the most important for performance events and races. If you are going to do the senior games time trials then you will need between 90 and 100 cadence. I would buy cadence for your bike and work on spinning at 100. Do not be surprised if it is difficult to do and your heart rate is higher. Over time your heart rate will lower and the 100 will feel natural. Spinning 100 has more to do with neurology and mental focus then muscles. Our coaches insist on 100 and our racing club's affiliate coach in a recent lecture stated the higher the cadence the better. And there is no senior discount on the number. In fact, it is more important for us masters to have the best cycling efficiency possible.

I do not see a big advantage to tracking miles versus hours but our prescribed workouts are always given with heart rate, cadence and time objectives. Coaches do not care about mileage.

Be careful sprinting and doing hard intervals. Until you have the cycling efficiency down and can spin easily in a moderate gear for a couple of hours at 90 to 100 cadence, stay away from any hard work. Once you have the technical aspects down, you can add more intense efforts.

Edit: If 90 to 100 is difficult for you, do not worry about it. Do what you can and shoot for 1 or 2 minutes at a higher cadence. Over time you will be able to do it.

Last edited by Hermes; 09-08-08 at 07:15 PM.
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