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When using my smart turbo I do try a high cadence. I’ve found over time that translates on to the road.
I ride 50/34 11-32, do you have enough gearing?
What % of ftp are your intervals at?
GoatandTricycle-
Yeah, I just did a 40m sweetspot session 96% FTP, 88% FTP 5m x 4 at 55 rpm out the saddle because my legs refused to spin faster today.
Bit of a grind....Tried to increase cadence, but on the higher FTP, legs just would not get past 75rpm and perceived extertion was way higher than lower cadence.
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I have 52/36 and 11-28. If I'm climbing, I never feel like I run out of gears in one direction or the other. I always have an easier gear available, but I feel like when I shift into it (to intentionally increase cadence), my form is messed up and my power drops.
Yesterday's intervals were supposed to be max. efforts (what the plan calls power intervals). I achieved my highest cadence (73rpm) in a 4 minute interval @ 407w - 127% FTP.
If I look at a flat intervals I have done in the past:
15 min @ 95% FTP - 81 rpm
5 min @ 114% FTP - 83 rpmI think I'm going to forget about cadence for the remainder of this plan (the next three weeks), but once it's over. I'll try some drills
Acliff
Thick_Hollins
Has anyone worked to increase their cadence and benefited from it?
I'm following one of the plans on Strava, and although I take everything on there with a pinch of salt, I noticed that it recommends doing climbing intervals at 85-90rpm and 'power intervals' (max efforts uphill or on the flat) at 95+ rpm. I did my intervals yesterday on an 8% climb, and pedalled as fast as I could while sustaining a 'good' power, but only managed to average at most 73rpm over any interval.
I think I'm naturally a slow cadence climber, and over 80rpm is probably unrealistic for me, but now I'm wondering if cadence drills would be helpful to increase it a bit.