MPH or RPM
 

I'm fortunate to be able to be in Florida and not suffer from the winter break and being forced to either freeze or go indoors only. Still, even here in the heart of non-stop cycling season areas:D, some of us still get stuck in a slump:(. In working up for the season, what's the best thing to work on improving? Riding at (and staying at) a steady higher speed or trying to work on the ability to maintain a higher cadence rate? Just looking for some sage advise that I can build some training rides around.

If your goal is to ride faster, ride faster.

If your goal is to turn a higher cadence for the sake of a higher cadence, do that.

In case you can't tell, I'm perplexed by this question. Why would you "spin" just to "spin"?

I think it's a good question, and I'd suggest working toward the higher cadence. Your speed may actually suffer at first, but I think in the long run it will benefit you.

speed is virtually meaningless.

You have singlehandedly invalidated racing.

His point being that you cannot compare a ride, even on the same course, from one day to the next, in terms of total time, and thus, average speed.

Average speed doesn't matter as long as you get your tired to the tape before the guy in second place, whether it be in a race averaging 30mph or one averaging 15mph. It simply doesn't matter.

I wasn't asking a question.

Seeing as the OP never stated his preferred cadence, and we know next to nothing about him, how can anyone suggest that he raise his cadence? High cadence for the sake of a high cadence is a waste of energy.

Not really. Just saying some cyclist averaged 16mph on their ride today means absolutely nothing. I am sure many of the best racers on this site can't go that fast. Did I mention the actual ride though? If I could average 16mph up highway 151 in Asheville NC, I would be a cycling god. Without mentioning the conditions, speed alone is worthless. Even just mentioning the elevation doesn't matter that much. A completely calm wind vs 25mph wind can make a world of difference.

For training, get a HRM and go by that. If you really want to find what works for you, get a powertap and train via power.

Training by speed is meaningless? Holy batmans!

What's wrong with mixing it up? If you focus on the same thing every ride you're likely to get stuck in a slump.

you miss the point. again.

actually I think if you find some good interval workouts you will improve in both. What you need is to be able to go when the attacks start coming, and interval work improves this. It will also build your top end, and time to exhaustion.

Looking for speed? Go find some hills and put yourself under pressure and attack them. When you get back to the flat- Speed will be there. And if you work it right- Cadence will as well.

I was told by the engineer at Powercranks at Interbike that they have seen that the best cadence is around 80-90 rpm. Any faster than that, you start to lose efficiency and your pedal stroke suffers.

Best and efficient are two different things. Many studies have shown the most efficient cadence is around 60-65 rpm. Few people think that is best.

where exactly did you hear that. Any links.

Here is a pretty interesting article about cadence...

http://www2.bsn.de/Cycling/articles/cadence.html

Here's the first one I hit with Google. Note the range is slightly greater than I quoted.
http://groups.google.com/group/watta...5b89484b7c38ab
But why ask for a link, when the one you posted goes into much greater detail than my simple, general statement.

When you say "many studies show __________" I'm hoping for some type of research paper. You can never read too many studies.

You'll have to check Pub Med or search through the Wattage list for references. I don't have the list handy.

For me, rides have an ebb and flow. It depends on my energy level on that particular day. If I push beyond the perceived limits, I will improve the next few days. Then it goes back again until I push again. As I get older, these things don't seem as important.

Speed and cadence are meaningless. Can I invalidate racing too?

+1 for Cadence.

My training rides usually consist of watching the RPM in conjunction with my HRM. Last time I checked I removed the MPH display from my Garmin. Wind is a big factor on that stat, and last time I checked I had no say in that regard.

I think the only time I ever used MPH was in pacelines so I would know for certain to keep a steady speed when it was time to pull.

On my garmin, I display speed, hrm, and cadance.

What is your Avg. cadence now? Personally I think cadence comes with seat time. While power needs to be earned with dedication, diet, and a pleasure for pain. I would do the intervals with climbing Leinad suggested.

learn to use cadence. turn High RPM bombing down hills and hold them while gaining speed. It's helps me. also find a cadence that suits you. for example some people are perfect spinning 110 all day while others have trouble at 90. .. understanding gear selection and cadence is huge and can help you in every aspect of riding.