Bike Training Guidance

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2009-07-21 2:20 PM


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Subject: Bike Training Guidance

At one point in some bike training guidance, it says - - >  .....Then spin for a few minutes at normal cadence at about 75% of your pace  Stretch.  Transition to your regular cadence and workout.    My questions are:
1.  What is normal cadence
2.  what is pace Stretch
3.  What is regular cadence.
Thanks for any insight!

2009-07-21 2:25 PM
in reply to: #2299351

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Austin, Texas or Jupiter, Florida
Subject: RE: Bike Training Guidance
Congratulations on your first post!!!

Hopefully Daremo or someone of his level will answer this.  But for me, I go by Rate of Perceived Effort (RPE).  On a scale of 1 to 10 with 10 being spleen jumping from your chest and slapping you in the face and 1 being sound asleep, "normal" should be a 5.  you should be able to do that while breathing through your nose only.

Regular cadence on the other hand to me means "mouth open, but not labored breathing."

I don't know why that is so confusing, but it is.  It's like this guy who runs the Thursday morning track workouts that I go to and he says run 600. Smoothe first 200, then really go second 200 and then hold on last 200...  But it makes sense over time. 

edit to add (eta): regular to me would be a 7 or 8 on the 10 point scale.  Good luck and welcome to BT!!!

Edited by GomesBolt 2009-07-21 2:26 PM
2009-07-21 2:35 PM
in reply to: #2299351

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Subject: RE: Bike Training Guidance

A total guess but I think "Pace" might be a little confusing.  Maybe "effort" would be a better choice of words.  I think what they're trying to get you to do is keep the same cadence but at 75% of the regular effort.  Then stretch and go back to the regular effort with the regular cadence.  Whatever regular might be...

Wait a minute.  Did I read it wrong is it "pace stretch" or "Pace. Stretch."  ???



Edited by blueR6440 2009-07-21 2:40 PM
2009-07-21 2:54 PM
in reply to: #2299417

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Austin, Texas or Jupiter, Florida
Subject: RE: Bike Training Guidance
blueR6440 - 2009-07-21 3:35 PM

A total guess but I think "Pace" might be a little confusing.  Maybe "effort" would be a better choice of words.  I think what they're trying to get you to do is keep the same cadence but at 75% of the regular effort.  Then stretch and go back to the regular effort with the regular cadence.  Whatever regular might be...

Wait a minute.  Did I read it wrong is it "pace stretch" or "Pace. Stretch."  ???



exactly...confusing.

Maybe PM Daremo or Marmadaddy or one of the other guys at the top of the forums page.  They should be able to decipher it.  There's also a whole section for questions on training plans.
2009-07-21 3:00 PM
in reply to: #2299351

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Subject: RE: Bike Training Guidance
raka - 2009-07-21 3:20 PM

At one point in some bike training guidance, it says - - >  .....Then spin for a few minutes at normal cadence at about 75% of your pace  Stretch.  Transition to your regular cadence and workout.    My questions are:
1.  What is normal cadence
2.  what is pace Stretch
3.  What is regular cadence.
Thanks for any insight!



1. Normal cadence on a bike is typically around 90 pedal strokes per minute. This varies from person to person but it is generally in this range. If it is a lower number, you're typically pushing too hard of a gear which can cause leg issues. Too much higher and it's hard to stay stable on your bike as you're pedaling furiously.

2. The sentence is missing a period. It should read, "...of your pace. Stretch. Transition to..."

 3. See (1)

What that means is warm up in a gear easier than you plan to ride in and warm your legs up at a normal cadence (for me ~90 rpm). Hop off the bike and stretch your now warm muscles. Then continue with your planned workout.

That's how I read it, anyhow.

Edited by Beej 2009-07-21 3:01 PM
2009-07-21 11:26 PM
in reply to: #2299351

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Subject: RE: Bike Training Guidance

Alright, I'll throw in my 2 cents.  I'm a higher cadence person, for me 95 to 110 is normal, 85 is seriously slacking off.  Cadence is a red herring, there is no optimum number for the whole world.  There is a number that is the most effective for you to produce power for a given set of conditions.  For many people that number is around 90 to 110.  For some it's in the 80s.  I've talked to some that are very comfortable producing power in the 70s.  When you are pushing yourself to go hard on the flats for 5 or 10 minutes, what cadence do you naturally choose?  

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