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maximum cadence(12 posts)

maximum cadencebsenez
Aug 30, 2001 5:02 AM
I remember a discussion about a year ago on this topic and somebody stated that track racers often can reach over 250rpm, i find this amazing. On most rides i will go up to around 130 or so in sprints or quick accelerations, and i can max out at about 180... but only for a second, standing, and not at all smooth. Do you guys have any comments or anecdotes to share about this?
I max out at about 165 ...Humma Hah
Aug 30, 2001 7:38 AM
... and, like you, can only do it for a few seconds. It robs my wind very fast.

I've watched Eddie B. train national-calibre trackies. Its all about intervals. The meanest interval training they use is "motor pacing". Eddie has a 250 cc Honda "pseudo-chopper" motorcycle, equipped with a roller bump bar in the rear. He gets the riders doing a modest paceline, then picks one of them to split off and pace the motor. The rider is expected to bump the bar's roller with his front tire on occasion, and generally stay within a few inches. Eddie does laps at successively higher speeds. He wears them down, THEN expects a lap or two at max effort.

It is with torture like this that the top trackies improve the length of time they can maintain high cadence at high power.
I had hit 190scyclopathic
Aug 30, 2001 8:19 AM
for 15-20sec, but my output tops around 125-130RPM which I can sustain for several min.

I used to ride at ~100RPM. Now after doing lotsa centuries my cadence dropped to ~80 and I've heard similar comments from many ultra endurance riders, they ride at low cadence.

Magnetic trainers and/or rollers is way to go if you wanna top it up, I guess doing crits would help too.
Holy Cow!Jon Billheimer
Aug 30, 2001 8:27 AM
You guys should be trying out for the national track team. I recently watched our Canadian national track
championships here in Edmonton. We've got a couple of world class trackies (not in Marty Nothstein's class,
though), and I don't think they were spinning up much over 160rpm or so in the sprints.
yeah, butcyclopathic
Aug 30, 2001 10:50 AM
they probably generate 300wt more then I do!
Train for it and you can do it.MB1
Aug 30, 2001 9:22 AM
The point of being able to spin really fast is that it improves your pedal stroke. If you can reach 250-300 RPMs even momentarily then you will be much more efficient and comfortable at normal RPMs.

Track bikes on the road and rollers are 2 fun and good ways to improve your RPM. It is not much of a trick to hit 250 RPMs on a track bike on a downhill. Just make sure that you also have a front brake. Sprinting on rollers without shifting also works well.

All those being said I must confess that I am more of the endurance low cadence kind of rider. But I do practice spinning to keep from getting too bogged down.

I hit 32mph in a 39X15 during the NSA/OCE Century. How many RPM is that?
re: 160RPMcyclopathic
Aug 30, 2001 10:58 AM
I Am Not WorthyJon Billheimer
Aug 30, 2001 12:15 PM
My max rpms in a sprint is about 145, usually between 130 - 135. And I won't even guess at my
wattage: totally pathetic though.
Wasn't he a star forward for the Lakers? nmMB1
Aug 30, 2001 12:32 PM
About what I used to peak at ...Humma Hah
Aug 30, 2001 12:33 PM
... when I took that track class, I discovered I was making essentially no power above about 140-145 rpm. I figured I was a hot-stuff singlespeeder, but I'd been slogging low RPM's for so many years I was really not prepared to crank hard AND fast.

The result, while I was relatively fast at the beginning of the class, by the end of 6 weeks, I'd not improved as much as the others.

Mortified, I put the 36:18 off-road cogset on the cruiser and rode it on pavement for a couple of months. At the end of that, I put in a very fast 20-mile fun run, faster for that distance than I'd ever achieved with normal street gearing.

At the end of that period, I found I could actually deliver useful power up to 165 rpm, not just wave my feet about. Backing off just slightly, I could maintain about 155-160 for about 30 seconds, something I could never hope to do before.
As Artie Shaw used to say...Jon Billheimer
Aug 30, 2001 1:17 PM
..."Verrry intersting..." I belong to a couple of racing clubs that train and race at the velodrome. But I've
never gone, partly out of lack of interest, partly intimidation. But you can bet your sweet pitooties I'm gonna
be down at the track for training next year, regardless of how ridiculous I look. Those results are
impressive, HH.
what did help mecyclopathic
Aug 30, 2001 3:48 PM
was spin ups on Mag trainer for 2mo.

while not duplicating road fill and being quite different mag trainer helped to exercise secondary muscles. I was hitting 185-190 that spring with optimum cadence ~115-125RPM.

Now to ride at RPM above 100 I have to mentally discipline myself and control cadence for several minutes then I am good for the rest of the ride. Otherwise I'll drop to 70-80 range.