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Road Cycling ďIt is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.Ē -- Ernest Hemingway

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Old 07-20-14, 12:31 AM
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I weigh 140lbs currently and if I want to achieve 300w for 2 hours, does that mean I need to work on high cadence (aerobic) or slow cadence (muscle)?
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Old 07-20-14, 03:02 AM
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It depends on you.

Do some tests and find out where your strengths and weakness currently are. From there you can develop a plan.
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Old 07-20-14, 03:12 AM
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Originally Posted by dleccord
I weigh 140lbs currently and if I want to achieve 300w for 2 hours, does that mean I need to work on high cadence (aerobic) or slow cadence (muscle)?
Work on finding better parents. Without proper genetics your odds of achieving 4.7 W/kg for 2 hours are practically nil.
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Old 07-20-14, 09:49 AM
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Originally Posted by hamster
Work on finding better parents. Without proper genetics your odds of achieving 4.7 W/kg for 2 hours are practically nil.
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Old 07-20-14, 10:27 AM
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Originally Posted by hamster
Work on finding better parents. Without proper genetics your odds of achieving 4.7 W/kg for 2 hours are practically nil.
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Old 07-20-14, 10:33 AM
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Originally Posted by dleccord
I weigh 140lbs currently and if I want to achieve 300w for 2 hours, does that mean I need to work on high cadence (aerobic) or slow cadence (muscle)?
Here's a good place to start: Training and Racing with a Power Meter: Hunter Allen, Andrew Coggan: 9781934030554: Amazon.com: Books

Or The Power Meter Handbook: A User's Guide for Cyclists and Triathletes: Joe Friel: 9781934030950: Amazon.com: Books
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Old 07-20-14, 10:56 AM
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Originally Posted by dleccord
I weigh 140lbs currently and if I want to achieve 300w for 2 hours, does that mean I need to work on high cadence (aerobic) or slow cadence (muscle)?
High cadence is easy. Sustained high power is hard and has little to do with cadence.

What's your best 20 min power and how much are you currently riding/wk. That will provide some indication of the feasibility of your goal. If you are already riding 15-20 hrs/week and your 20 min power is much under 300W you'll likely have a tough time getting your 2 hr power to 300.
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