mnichols wrote:My watts for effort definitely drop at lower cadence (70, 60 or lower) and i push out my highest watts at higher cadence ( 90 to 100). The difference is over 100 watts, maybe even 150.
Although I can't sustain high watts high power, or very low cadence for a few minutes. Below a cadence of 60 it's more efficient for me to stand, and i practice doing this for around 30 minutes (longest was 45) or intervals
My sustainable best sustainable wattage is at around 90 rpm, although I occasionally practice spinning at 100 for an hour an ignore the watts
It would be interesting to see some of your figures.
I have recorded my (all) cycling exertions since year 2000.
Its thought that max power comes out at 95 rpm for humans.
But as we know individuals are different.
This might be explained by different crank lengths, leg length, muscle type, training and what the trainings for, speed / endurance.
One day I put out my best on a under geared bike (turbo) and cadence was about 95, I was tied to the gearing so that's not conclusive.
Cadence is driven / controlled by foot speed (if we go for comfort for arguments sake), changing crank length changed foot speed (pedal speed if you like).
So if we assume that your muscles will tell you what cadence you prefer, altering the crank length including foot pedal position for and aft and even the saddle height, will affect your comfortable cadence.
Its taken that pro's pedal at low 70 when tootling along and speed up to 85-95 when pushing for the finish, sprints are any where above that.
High cadence is painfull at max power which is why you won't stay there that long.
My theory on Froomeys cadence is that when he's climbing he drops his heels and thus effectively shortens legs enabling him to keep that cadence for some minutes, remember also that standing is less efficient than sitting too, unless you wish to extract a fast acceleration to suffer further up the climb, or lessor exertion will keep HR low and utilise different muscles, I can find standing refreshing after a long day as sitting can be sore and the sitting muscles are sore to.
I found that when faltering on the turbo trying to maintain max for an hour..or was that 30 min
...dropping my heels in the saddle (you will need supple calf's) I was able to maintain that pace and extract the 20 watts to bring me back... but that's also a temporary torture which can only last 30 seconds.
Also watch your heart rate prone vs Sitting up, this is probably why TT Riders use a set up for a more open thigh to thorax angle?
You will notice froome limbering up on the turbo pre race, dropping his heels I assume not on full power, must be something in that?
When wiggo could not beat martin he had to copy him by lowering his cadence?
Last year I did a FTP of 347 W on a 20 minute test, @ 77 rpm average.
Last week I did a FTP of 310 W over 60 mins, at 70-74 rpm, only my second turbo ride this year and not feeling perky too.
Both on 170 cranks, but a bit quirky on the set up.
I have for several years concentrated on conventional pedals with 175 cranks, definitely notice a reduction of cadence with 175's.
Though for training on the road and long 250 mile day rides slower cadence suits energy draw of body fat?