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Increasing cadence before an increased power section is a good idea, otherwise your cadence might slow down, and then getting back on top of the cadence can sap your legs.
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So what my coach did for me was to make the first block about strength, meaning gym once a week with deadlifts and squats, plus low cadence interval work. The block lasted about 4 to 5 weeks. Then she scheduled the next block to be about power. This meant longer intervals at sweet spot and some over unders, just body weight exercise once a week. Then specific training for my next goal, i.e. a sportive or whatever ...
I absolutely hate low cadence intervals, and gym work ain't my friend either, but I can definitely feel the difference in my day to day riding. It's just easier to get on top of the gears when it gets proper steep, or the legs are super tired, or if I am using the cargo bike to bring my daughter to kindy. Would recommend.
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Acliff
pascalo
@GoatandTricycle
Yeah, still a total newbie to power training really.
Is ERG all about consistency?
Only when I’m under pressure my way out is to up my Cadence in the first instance than apply more force...