General Discussion Triathlon Talk » How Fast is Too Fast? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2006-03-27 10:19 PM

Veteran
298
100100252525
chicago
Subject: How Fast is Too Fast?
I've read that you want to keep RPMs on bike around 90. But I tend to feel more comfortable around 100. My computer is not working exactly properly at the moment so I have RPM but not speed, so I can't tell you if I'm going faster with one or the other, but my legs are definately happier. And I'm usually OK getting off the bike to run, but I feel like if I did the whole ride at 90 I'd be unable to walk, let alone run.

Is this just lack of strength? or is 100 RPM an acceptable rate?


2006-03-27 10:31 PM
in reply to: #380963

User image

Master
2033
200025
Subject: RE: How Fast is Too Fast?
90-100 is totally acceptable. in drills I sometime spin up to 130 RPM. so long as your legs feel ok don't sweat it. I think it's worse to push to big a gear.
2006-03-27 11:25 PM
in reply to: #380967

Elite
3650
200010005001002525
Laurium, MI
Subject: RE: How Fast is Too Fast?
if you can spin them quick, then do it.  It will actually save your legs for the run.  90 is my low target, but I accept 80 on hill climbs if I have to.  Typically when I'm on the flats or downhill I'm at 100 to 110 sustained.
2006-03-28 12:51 AM
in reply to: #380963

User image

Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: How Fast is Too Fast?

No such thing as "too fast." 

 

2006-03-28 6:54 AM
in reply to: #380989

User image

Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: How Fast is Too Fast?
vortmax - 2006-03-28 12:25 AM

if you can spin them quick, then do it.  It will actually save your legs for the run.  90 is my low target, but I accept 80 on hill climbs if I have to.  Typically when I'm on the flats or downhill I'm at 100 to 110 sustained.


Same basic thing here. Only difference is I'm usually in the 110 + on downhills, and I don't try to go below 95 or so, except on hills.
2006-03-28 7:15 AM
in reply to: #380963

User image


8763
5000200010005001001002525
Boulder, Colorado
Subject: RE: How Fast is Too Fast?

RafeOsha - 2006-03-27 8:19 PM I've read that you want to keep RPMs on bike around 90. But I tend to feel more comfortable around 100. My computer is not working exactly properly at the moment so I have RPM but not speed, so I can't tell you if I'm going faster with one or the other, but my legs are definately happier. And I'm usually OK getting off the bike to run, but I feel like if I did the whole ride at 90 I'd be unable to walk, let alone run. Is this just lack of strength? or is 100 RPM an acceptable rate?

What is your speed (or wattage) at 90 RPMS vs 100? You should ride at the self selected cadence that is comfy but also gets you from Point A to B the fastest. I like to ride at 100 - but I am fastest at around 86-90. So, you can guess where I ride in a race. :-)



2006-03-28 7:53 AM
in reply to: #381079

Veteran
298
100100252525
chicago
Subject: RE: How Fast is Too Fast?
mikericci - 2006-03-28 7:15 AM

What is your speed (or wattage) at 90 RPMS vs 100? You should ride at the self selected cadence that is comfy but also gets you from Point A to B the fastest. I like to ride at 100 - but I am fastest at around 86-90. So, you can guess where I ride in a race. :-)



I'm not sure what my speed is exactly. On flats when I'm facing a headwind is usually where I notice the preference for 100rpm the most, and when I shift down I think I slow down a bit. Not positive, but there is a slight change in speed. It's just that the 90 seems, if not unsustainable, then at least unwise, at the moment. And even more so for bricks/races. Even if I was going faster at 90, I wouldn't do it in a race, because I'd wreck my run. But maybe it's just a question of getting used to 90. I've been spinning at 100-110 for so long indoors...
2006-03-28 8:12 AM
in reply to: #381101

User image


8763
5000200010005001001002525
Boulder, Colorado
Subject: RE: How Fast is Too Fast?

You are doing the correct cadence into the wind: whatever is most comfortable.

And yes, you are selecting the right cadence in the races as well: whatever allows you to run your best. Of course you don't want to spin at 100 rpms, avg 15 mph and run 10:00 miles vs. spinning at 90 rpms, avg 18 mph and running 10:30/mile. You need to find that balance. The second option is going to get you to the finish line quicker even if your run does suffer.

You are very comfortable at 100 rpms, it seems. This is a good reason why you should train all cadence ranges - from 60 rpms to 120+ rpms. We don't need to be great at all cadences, but you need to be able to use all your gears and all types of cadence ranges. Mix it up a few times a week - that's how you improve across the board....

2006-03-28 8:17 AM
in reply to: #380963

Regular
138
10025
Subject: RE: How Fast is Too Fast?
There is some good research somewhere that showed the amount of energy you use is the same what ever cadence you cycle at. So I think cadence depends on the person, what ever you feel comfortable with.

I prefer cadence around 85-90 probably because I have good leg strength and bad cardio

Edited by John_0026 2006-03-28 8:21 AM
2006-03-28 8:47 AM
in reply to: #380963

User image

Champion
4902
20002000500100100100100
Ottawa, Ontario
Subject: RE: How Fast is Too Fast?
The recommended cadence is between 90 and 100.  Some cyclists, like Armstrong, do very well by keeping their cadence well above this.  Others, like Ulrich, do very well at a lower cadence.  As long as you can sustain your cadence comfortably without bouncing all over your seat, you are doing okay. 
2006-03-28 10:40 AM
in reply to: #381163

Elite
3650
200010005001002525
Laurium, MI
Subject: RE: How Fast is Too Fast?

it's all muscle memory and basic physics.

power = (torque X RPM)/constant

the constant is 5250 if you are using ftlbs and Horsepower.

This points out a few things.  First off, you can get the same amount of power out of low cadence high torque or high cadence and low torque.  The former would be what an anerobic sprinter could put out while the latter is what an endurance rider would want.  Also, your torque output is not linearly correlated to RPM.  Meaning if you increase your RPM by 1, you could either increase your torque, decrease it, or have it stay the same.  Your legs have a torque profile that is different for every rider.  Since they don't change at the same rate, this also means that once you pass your peak torque RPM, even though you are making less torque, since you are riding at higher RPM, you could in fact still be making more power.

Throw in gearing and it gets even more complicated, as you hit the point that spinning high cadence at a point that you are pushing less torque may in fact be producing more power then if you were to shift and drop your cadence lower.



2006-03-28 2:05 PM
in reply to: #380963

User image

Extreme Veteran
760
5001001002525
Provo, UT (my heart is in Seattle)
Subject: RE: How Fast is Too Fast?
I think that if you're spinning around 2000-3000 RPM you,re probably going a little too quickly.
2006-03-29 8:43 PM
in reply to: #380963

User image

Pro
3870
200010005001001001002525
Virginia Beach, VA
Subject: RE: How Fast is Too Fast?
I try to keep it under 150
New Thread
General Discussion Triathlon Talk » How Fast is Too Fast? Rss Feed