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Dr. Tyrone A. Holmes, Ed.D, CPT 1
High Cadence Training for Cyclists
Dr. Tyrone A. Holmes, Ed.D, CPT
President
Holmes Fitness Coaching, LLC
HFCHolmes Fitness Coaching, LLC
Improving Health, Fitness and Athletic Performance
Objectives
As a result of this webinar, you will be able to:
1. Define cadence and describe its importance in power
generation on the bike.
2. Define power and describe the connection between
high cadence pedaling and power output.
3. Determine the preferred pedaling style (spinner vs.
masher) for any athlete.
2Dr. Tyrone A. Holmes, Ed.D, CPT
Dr. Tyrone A. Holmes, Ed.D, CPT 2
Objectives
As a result of this webinar, you will be able to:
4. Apply a 5-step process to increase both cycling
cadence and power.
5. Apply 8 workouts specifically designed to increase
cycling cadence and power.
6. Apply a 12-week high-cadence, power-building training
plan.
3Dr. Tyrone A. Holmes, Ed.D, CPT
Why is Cadence Important?
Cadence, which is a cyclist’s pedal rate measured in
revolutions per minute (RPM), is one of the two
components of power generation on a bicycle (the
other is gear size). All other things being equal, the
higher the cadence the greater the power (i.e.,
more watts generated on the bike).
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What is Power?
Power is the rate of doing work (i.e., a measure of work
compared with time).
Power = Work ÷ Time
Work = Force x Distance (gear size)
Time = cadence
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What is Power?
Therefore, there are 2 elements involved
in power generation:
1. GEAR SIZE
2. CADENCE
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Key Point
There are 3 ways to increase power:
1. Increase gear size at a given cadence.
2. Increase cadence at a given gear size.
3. Increase both cadence and gear size.
7Dr. Tyrone A. Holmes, Ed.D, CPT
Example
If an athlete’s FTP is achieved in 53 x 16 at 90
rpm on a flat course in ideal conditions, he can
increase power by shifting up to 53 x 15 and
maintaining a 90 rpm cadence, or by staying in
53 x 16 and increasing cadence to 95 rpm.
8Dr. Tyrone A. Holmes, Ed.D, CPT
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Advantages of Pedaling a Higher Cadence
1. Reduces the stress placed on the leg muscles and allows
athletes to ride for a longer period of time before they ‘crack’.
2. Allows athletes to save their legs for near-term events.
3. Facilitates greater development of the cardiovascular system.
4. You can develop the ability to pedal a relatively high cadence
more quickly than you can increase leg strength (i.e.,
muscular endurance).
9Dr. Tyrone A. Holmes, Ed.D, CPT
Disadvantages of Pedaling a Higher Cadence
1. Increases the stress placed on the
cardiovascular system.
2. Can retard the development of the
musculoskeletal system (i.e., you can detrain
your muscular endurance).
10Dr. Tyrone A. Holmes, Ed.D, CPT
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Determining Preferred Pedaling Style
The Testa Test – Instructions to Athlete
Find a short hill that takes 2-3 minutes to climb. After you are
thoroughly warmed up, ride up the hill as hard as you can
while maintaining a fairly steady pace. Near the top, when you
begin to lose power and your pedal stroke gets a bit ragged,
shift into a bigger gear while trying to maintain the same
speed. Pay attention to what happens and how you feel.
11Dr. Tyrone A. Holmes, Ed.D, CPT
Determining Preferred Pedaling Style
The Testa Test – Instructions to Athlete (continued)
Fully recover and repeat the all-out effort up the hill, but this time
shift to an easier gear near the top and try to maintain your speed.
Once again, pay attention to what happens and how you feel. Some
athletes will feel better in a smaller gear at a higher cadence
(spinners) while others prefer a larger gear at a smaller cadence
(mashers). Repeat this test several times to get a sense of your
preference.
12Dr. Tyrone A. Holmes, Ed.D, CPT
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5 Steps to Increase Power via Cadence
1. Assess Current Fitness Level
2. Develop Training Zones
3. Identify Key Workouts
4. Design & Implement Training Plan
5. Continuously Evaluate Progress
13Dr. Tyrone A. Holmes, Ed.D, CPT
Lactate Threshold
The highest intensity a fit athlete can maintain
for about 60 minutes. Any increase in intensity
beyond this threshold level will require a
reduction in effort because the body starts to
produce lactic acid more quickly than it can
remove it.
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Functional Threshold Power
The highest average power a cyclist
can maintain for 60 minutes (i.e.,
power at lactate threshold).
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Assess Your Current Fitness Level
Field Test to Determine Lactate Threshold Heart Rate:
The field test consists of a 30-minute time trial.
After a thorough warm-up, the athlete rides as hard
as possible for the entire 30 minutes. The average
heart rate for the last 20 minutes of the time trial
will be a close estimate of LTHR (Friel, 2009).
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Dr. Tyrone A. Holmes, Ed.D, CPT 9
Develop Training Zones
Lactate Threshold Heart Rate Training Zones (e.g., 167):
Zone 1 = 65-75% of LTHR (109-125 BPM)
Zone 2 = 75-85% of LTHR (125-142 BPM)
Zone 3 = 85-94% of LTHR (142-157 BPM)
Zone 4 = 98-105% of LTHR (164-175 BPM)
Zone 5 = >105% of LTHR (175+ BPM)
17Dr. Tyrone A. Holmes, Ed.D, CPT
Develop Training Zones
Coggan’s 7 Power-Based Training Levels (e.g., 240 watts)
Level 1 – Active Recovery = <55% of FTP (<132 watts)
Level 2 – Endurance = 56-75% of FTP (134-180 watts)
Level 3 – Tempo = 76-90% of FTP (182-216 watts)
Level 4 – Lactate Threshold = 91-105% of FTP (218-252)
Level 5 – VO2max = 106-120% of FTP (254-288 watts)
Level 6 – Anaerobic Capacity = 121-150% of FTP (290-360)
Level 7 – Neuromuscular Power = N/A
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Identify Key Workouts
1. High Cadence Recovery
2. Cadence Intervals
3. Time Trial Intervals: Cadence
4. Pyramid Intervals
5. Pyramid Intervals: Constant Gearing
6. VO2 Max Intervals
7. Sprint Intervals: Long
8. Sprint Intervals: Short
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High Cadence Recovery
As with a standard active recovery workout,
this session will help athletes recover from
hard workouts and provide them with active
rest. In addition, it will enhance their ability
to pedal at higher cadences.
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High Cadence Recovery Workout
Total Workout Time: 30 to 60 minutes
Warm-up: None, the entire ride is warm-up pace except for the high
cadence spin-ups.
Terrain: As flat as possible.
Gearing: An easy gear that can be pedaled at 90-95 rpm in Zone 1.
Training Zone: 1 (65-75% of LTHR or <55% of FTP)
RPM: 90-95 with 105-120 rpm for the high cadence spin-ups.
Cool Down: None – the effort should not be hard enough to require a cool-
down!
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High Cadence Recovery Workout
Instructions: Begin with a cadence of 85 rpm and work up to
a steady pace at 90-95 rpm. Every 5 minutes, do a 105-120
rpm high-cadence spin-up for 30-45 seconds (ride for at least
15 minutes before you start the spin-ups). Use very low
(easy) gearing so your heart rate does not go above zone 2.
This is not a high-intensity workout. Your goal is to improve
your ability to spin a higher cadence and to recover.
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Cadence Intervals
This workout improves an athlete’s
neuromuscular coordination, which is
the ability to pedal at a relatively high
cadence.
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Cadence Intervals Workout
Total Workout Time: 75-90 minutes
Warm-up: 20 minutes
Terrain: Relatively flat, low traffic road.
Gearing: A gear that allows the athlete to maintain a cadence of 100-110 rpm
during the intervals.
The Workout: 3 x 10 min with 5 min recovery between hard efforts.
Training Zone: 3 (85-94% of LTHR or 76-90% of FTP)
RPM: 100-110 during intervals; 90 during recovery
Cool Down: 10 minutes
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Cadence Intervals Workout
Instructions: You will be turning over a relatively small gear
during your intervals. Your goal is to keep your cadence
between 100 and 110 rpm (or 10-15 rpm above your normal
cadence). Remember, you should not go above zone 3 during
the hard efforts. If you find yourself drifting into zone 4, shift
into a smaller gear. Spin about 90 rpm in a very easy gear
during recovery. Build up to 3 x 15 minutes with a 5-minute
recovery between hard efforts.
25Dr. Tyrone A. Holmes, Ed.D, CPT
Time Trial Intervals: Cadence
This workout increases an athlete’s maximum
sustainable power output (MSPO), functional threshold
power (FTP) and lactate threshold heart rate (LTHR). In
other words, it increases the highest power output, and
concurrent heart rate, that a cyclist can sustain for 60
minutes. It also enhances their neuromuscular
coordination.
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Dr. Tyrone A. Holmes, Ed.D, CPT 14
Time Trial Intervals: Cadence Workout
Total Workout Time: 75 to 80 minutes
Warm-up: 20 minutes
Terrain: Relatively flat, low traffic road.
Gearing: A gear that can be pedaled at 95-105 rpm during hard efforts (do not
reduce the athlete’s typical gearing for zone 4 workout).
The Workout: 3 x 10 min with 5:00 min recovery between hard efforts.
Training Zone: 4 (98-105% of LTHR or 91-105% of FTP)
RPM: 95-105 during hard efforts; 90 during recovery
Cool Down: 10 minutes
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Time Trial Intervals: Cadence Workout
Instructions: Start with three, 5-minute intervals and then
slowly increase to 6 minutes, 7 minutes, 8 minutes, 9
minutes and finally 10 minutes. Continue to progressively
overload until you reach three, 15-minute intervals. At this
point, switch to two, 20-minute intervals with 5 minutes of
recovery between hard efforts. Don’t overdo it, especially
in the first two minutes of each hard effort.
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Pyramid Intervals
This workout increases an athlete’s maximum
sustainable power output, functional threshold
power and lactate threshold heart rate (i.e.,
increases the highest power output, and concurrent
heart rate, that a cyclist can sustain for 60 minutes).
It also enhances muscular endurance.
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Pyramid Intervals Workout
Total Workout Time: 66 to 78 minutes
Warm-up: 20 minutes (the warm-up is very important)
Terrain: Indoor Trainer
Gearing: Begin in a gear that can be pedaled at 90 rpm in zone 3.
The Workout: 3 x 7 min with 5 min recovery between hard efforts.
Training Zone: 4 (98-105% of LTHR or 91-105% of FTP)
RPM: 75-90 during hard efforts; 90 during recovery
Cool Down: 10 minutes
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Pyramid Intervals Workout
Instructions: Begin the interval at a cadence of 90 rpm. Every 60
seconds, shift up one gear but decrease your cadence by 5 rpm.
Increase gearing/decrease cadence 3 times (90 rpm to 85 rpm to
80 rpm to 75 rpm), and then reverse the process by decreasing
your gearing and increasing your cadence by 5 rpm every 60
seconds until you finish where you started (up and down the
pyramid). At the top of the pyramid, your heart rate should be in
zone 4. Build up to 4 pyramid intervals.
31Dr. Tyrone A. Holmes, Ed.D, CPT
Pyramid Intervals: Constant Gearing
This workout increases an athlete’s
ability to pedal a high cadence in a
moderately big gear. It will also increase
lactate threshold and VO2 max.
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Pyramid Intervals: CG Workout
Total Workout Time: 66 to 78 minutes
Warm-up: 20 minutes (the warm-up is very important)
Terrain: Indoor Trainer
Gearing: Begin in a gear that can be pedaled at 85 rpm in zone 2-3.
The Workout: 3 x 7 min with 5 min recovery between hard efforts.
Training Zone: 4-5 (98-105+% of LTHR or 91-120% of FTP)
RPM: 85-100 during hard efforts; 90 during recovery
Cool Down: 10 minutes
33Dr. Tyrone A. Holmes, Ed.D, CPT
Pyramid Intervals: CG Workout
Instructions: Begin the interval with a cadence of 85 rpm.
Every 60 seconds, maintain your gearing but increase your
cadence by 5 rpm. Increase cadence 3 times (85 rpm to 90 rpm
to 95 rpm to 100 rpm), and then reverse the process by
decreasing your cadence by 5 rpm every 60 seconds until you
finish where you started (up and down the pyramid). At the top
of the pyramid, your heart rate will be well into zone 5! Build
up to 4 intervals.
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VO2max Intervals
This workout increases an athlete’s aerobic
capacity. Often referred to as VO2max, aerobic
capacity is the maximum amount of oxygen the
body can consume for energy production
during intense exercise (i.e., maximal oxygen
uptake).
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VO2max Intervals Workout
Total Workout Time: 60 minutes
Warm-up: 20 minutes (the warm-up is very important)
Terrain: Indoor trainer or flat, low traffic road.
Gearing: A gear that can be pedaled at 90-100 rpm during hard efforts.
The Workout: 3 x 5 min with 5 min recovery between hard efforts.
Training Zone: 5 (>105% of LTHR or 106 to 120% of FTP)
RPM: 90-100 during hard efforts; 90 during recovery
Cool Down: 10 minutes
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VO2max Intervals Workout
Instructions: This is a very, very hard workout! Start in a gear
that will put you into zone 5 for the last 3 minutes of the hard
effort at 90-100 rpm. Use the first 2 minutes to elevate your
heart rate and to find your rhythm. At this point, you should be
at or above your lactate threshold. Ride as hard as you can for
the next 3 minutes. You will be suffering so focus on your form
and try to relax. Spin easily for 5 minutes between hard efforts.
37Dr. Tyrone A. Holmes, Ed.D, CPT
Sprint Intervals (Long)
Sustained, near maximum efforts such as long sprint
intervals will improve anaerobic capacity, which is the
ability to ride at a very high intensity for a relatively
short period of time. While not quite a 100% effort, it
is most closely connected with long sprints of 60 to 90
seconds, and very hard efforts up short hills.
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Sprint Intervals (Long): Workout
Total Workout Time: 60 minutes
Warm-up: 20 minutes (the warm-up is very important)
Terrain: Relatively flat, low traffic course or an indoor trainer.
Gearing: A moderate gear that allows for a cadence of 100-110 rpm.
The Workout: 10 x 1 minute sprints with 2 minutes recovery.
Training Zone: N/A for LTHR - 121 to 150% of FTP
RPM: 100-110 during hard efforts; 90 during recovery
Cool Down: 10 minutes
39Dr. Tyrone A. Holmes, Ed.D, CPT
Sprint Intervals (Long): Workout
Instructions: After a thorough warm-up, shift into a moderate gear that
allows you to sprint for one minute at a cadence of 100-110 rpm. Stay in
the saddle and accelerate to the desired cadence. It should take you 10-
15 seconds to reach your top speed (you will be pedaling almost as hard
as you can at this point). Try to maintain this effort for another 45
seconds (1:00 total for the interval). Shift to a lower gear and recover for
2 minutes before the next hard effort. Start with five Sprint Intervals and
build up to ten. Once you can do ten, shorten your recovery time
between hard efforts to 1-minute.
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Dr. Tyrone A. Holmes, Ed.D, CPT 21
Sprint Intervals (Short)
Short, maximal efforts such as sprint intervals
will improve neuromuscular power, which is
the ability to spin a very big gear, at a very
high cadence, for short periods of time (10 to
30 seconds). In other words, sprinting.
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Sprint Intervals (Short): Workout
Total Workout Time: 60 minutes
Warm-up: 20 minutes (the warm-up is very important)
Terrain: Relatively flat, low traffic course or an indoor trainer.
Gearing: A relatively big gear that allows for a cadence of 100-125 rpm.
The Workout: 10 x 30 second sprints with 2.5 minutes recovery.
Training Zone: N/A
RPM: 100-125 during hard efforts; 90 during recovery
Cool Down: 10 minutes
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Dr. Tyrone A. Holmes, Ed.D, CPT 22
Sprint Intervals (Short): Workout
Instructions: After a thorough warm-up, shift into a big gear that
allows you to sprint at a cadence of 100-125 rpm. Stay in the saddle
and accelerate to the desired cadence. It should take you 10-15
seconds to reach your top speed (you will be pedaling as hard as you
can at this point). Try to maintain this effort for another 15 seconds
(30 seconds total for the interval). Shift to a lower gear and recover
for 2.5 minutes before the next hard effort. Start with five Sprint
Intervals and build up to ten.
43Dr. Tyrone A. Holmes, Ed.D, CPT
High Cadence Training Program
12 Week Program
44Dr. Tyrone A. Holmes, Ed.D, CPT
Week Workout #1 Workout #2
1 Pyramid IntervalsCadence
Intervals/SI:L
2 Pyramid IntervalsCadence
Intervals/SI:L
3 Pyramid IntervalsCadence
Intervals/SI:L
4 Field Test HC Recovery
Dr. Tyrone A. Holmes, Ed.D, CPT 23
High Cadence Training Program
12 Week Program
45Dr. Tyrone A. Holmes, Ed.D, CPT
Week Workout #1 Workout #2
5 Time Trial: CadencePyramid Intervals:Constant Gearing
6 Time Trial: CadencePyramid Intervals:Constant Gearing
7 Time Trial: CadencePyramid Intervals:Constant Gearing
8 Field Test HC Recovery
High Cadence Training Program
12 Week Program
46Dr. Tyrone A. Holmes, Ed.D, CPT
Week Workout #1 Workout #2
9 Time Trial: Cadence VO2max/SI:S
10 Time Trial: Cadence VO2max/SI:S
11 Time Trial: Cadence VO2max/SI:S
12 Field Test HC Recovery
Dr. Tyrone A. Holmes, Ed.D, CPT 24
THANK YOU!!!
Dr. Tyrone A. Holmes, Ed.D, CPT
President - Holmes Fitness Coaching, LLC
480-584-6202
www.holmesfitness.com(Holmes Fitness Coaching Website)
www.doctorholmes.wordpress.com(Fitness Corner Blog)
47Dr. Tyrone A. Holmes, Ed.D, CPT
HFCHolmes Fitness Coaching, LLC
Improving Health, Fitness and Athletic Performance