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Help please........cadence vs. heart rate(5 posts)

Help please........cadence vs. heart rateturtlemoye
Jan 31, 2002 11:31 AM
I have been riding/racing on and off for a few years and after taking off almost a full year from the bike I have finally chosen to train seriously. Recently I began keeping track of my heartrate, cadence, etc.

From what I have read during this base traing phase I should be working on my spin to increase cadence and also try to keep my HR at about 70% of max. What I have been finding when trying to increase my cadence my heart rate jumps up.

My regular cadence in around 95-105 and I have been trying to increase it to around 120 but this puts be at 75-80% of MHR. I know that I am out of shape and this may be a factor, but which should I continue to work on? Do I need to spend one day working on cadence no matter how much it increases my HR? Or, just forget about it all together?

Thanks in advance for you input,
--Turtle
I thought 95 - 105 was spinning and 120 was LA. (nm)hrv
Jan 31, 2002 12:07 PM
Heartrate and CadenceJon Billheimer
Jan 31, 2002 12:40 PM
At 95 - 105 you're already spinning well. Working at 120 rpm will cause over a period of time a more refined neuromuscular adaptation. My thought would be to practice blocks of high cadence spinning once or twice a week during base training, but not to focus on that exclusively. You do also derive an aerobic benefit from high cadence work, and over time your heart rate will come down somewhat. After about 4 to 6 weeks of this kind of work, try easing into some sprint drills and repeats with higher power outputs, and note your footspeed.
Heartrate and Cadencejswhern
Feb 1, 2002 7:45 AM
If you are using a indoor trainer with resistance, lighten the load or no resistance at all and just utilize your own resistance through your gears. Spin high cad with a very low gear and you should be fine. I only use rollers and can use a fairly high gear 53/16 and still keep my HR below 80% with a cad of 96-100. So, gear down and stay down meaning your butt on the seat and spin as high cad you can handle technique wise(no bouncing in the saddle). Try some Isolated Leg Training too !! Spinning with one leg while the other is resting on a chair. Have fun and be patient.
re: Help please........cadence vs. heart rateMondiaMan
Feb 8, 2002 2:13 AM
120 is normal for me. I purposely pushed it up in my training years ago to save my knees. When I'd go out with someone slower, I'd use the lowest gear I could keep up with them in, which might mean 160RPM for 5-10 minutes at a time. On peaks like short descents, I'll get over 200RPM for 10-15 seconds. After doing this quite a bit for a couple of months in '99, I was going up a local hill at 21MPH and 130RPM, but couldn't maintain the road speed at a lower cadence. My out-of-saddle sprinting had more explosive power than ever before. When our tandem was new, my wife couldn't spin nearly as fast as I needed to, but she was motivated and gradually came up to 110. I'm convinced that with training, anyone can bring it up, but it will probably take some higher heart rates initially, and you won't be able to maintain it for long. As you get better at it, I think you'll become more coordinated and waste less energy pushing the pedals in directions they don't want to go, and waste less energy bouncing yourself all over the bike. More muscles will share the load better instead of just one or two groups of muscles trying to do it all. One thing that might help smooth it out is to think of a quick forward-and-back motion with your feet as if your knees were tied together so there's no up-and-down. To strengthen the hip flexers, make a conscious effort to pull your knees up at less extreme cadences.