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Cadence Ladder Workout Today

Thursday, September 23, 2010

Some cadence workouts are best done on the trainer because it's very hard to peg your cadence at a particular rpm and hold it on the road, unless you live in a particularly flat area. However, if you live in an area where the roads undulate, your cadence tends to dip or surge with every change and thus it's hard to maintain a particular number.

Having said that, I'm going to try a workout today that I've never done on the road. It's called "The Cadence Ladder" and it goes like this: After a 5 minute warm up at 80 rpm, increase cadence by 5 rpm every minute until you reach 120. Then decrease by 5 rpm every minute until you reach 85. Recover for 5 minutes at 80 rpm and then repeat.

This workout takes about 45 minutes and is designed to improve one's spinning technique and cardio-vascular endurance. I blog tomorrow, Lord willing, about how it went.

Hope you have a blessed day!


Riding my Bike to Work Today

Wednesday, September 22, 2010

My daughter recently got her driver's license and since she doesn't have her own car, she and I have been sharing. Today I've decided to let her take the car which leaves me only with my bicycle. I have never taken my bike to work before but I'm looking forward to it. It will be different as I won't be able to ride as fast as normal because I can't get all sweaty! But I suppose it is an easy way to get some miles in.

  Member Comments About This Blog Post:

WINDY_LEE 9/22/2010 12:21PM

    I ride my bike to work, only 3 miles one way, but add another 12 to it before I go in. Do enjoy it, just have to watch traffic espically in afternoons....have fun and God Bless

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SPUNKYJOY77 9/22/2010 9:03AM

    What a glorious day to bike to work! I'm off today, I am not the kind of biker you are, but I enjoy 10-15 mile rides. I will be taking on today. emoticon

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Unable to ride today

Tuesday, September 21, 2010

I was supposed to take a 10-mile or so ride today and work on speed, but circumstances would not allow it so I'll have to take a little longer one tomorrow--oh well, it was a perfect day for riding but I'm sure tomorrow will be nice as well.

Hope you had a great day!


Resting Today

Monday, September 20, 2010

I take one day off per week and when I say day off I mean it! I'm going to do a bunch of nothing today, and then back to work and back to the bike tomorrow.

Hope you have a good one!


Changing My Style of Riding

Sunday, September 19, 2010

For most of my 11 years of cycling I've been more of a "masher" than a "grinder." That is, I tend to choose a bigger gear and push hard at a slow cadence (rpm) rather than choose a smaller gear and spin at a high cadence. But as this cycling year progressed I noticed that I was having a lot more pain in my knees than normal, in fact it was hard at times just to walk up a flight of stairs or what have you without experiencing sharp pain. So after my annual 300-mile, 5-day ride (which was actually 352 this year) I decided to experiment with the "grinding" technique and see what would happen.

No matter what the style, every cyclist draws on his or her muscular system and cardio-vascular system. "Mashers" draw more on their muscular system and "grinders" draw more on their cardio-vascular system. The muscular system tends to wear down faster than the cardio-vascular system, but grinding really does pull on the latter system and so it takes time to develop the ability to grind for a long time.

So 4 or 5 weeks ago I started doing a bunch of workouts designed to develop my ability to grind and I immediately discovered a few things. First, although I felt tired after each ride I didn't feel as fatigued as normal. My muscles had more "umph" left in them, and my knees were not nearly as sore as before. Second, I was producing higher average speeds even though I felt that I wasn't working quite as hard. Third, it will take time to perfect this technique because it requires a more wholistic pedal stroke, that is, a better balance between pushing and pulling with each revolution. The higher the cadence the more important "smoothness" in each stroke becomes. Fourth, this technique draws more on certain muscles than mashing (e.g., my hamstrings) and therefore it will take some time to develop strength and endurance in them.

Overall, I feel very good about this change and I'll be devoting the rest of this season, and the first half of next season, to perfecting the technique. By then I hope to be comfortable with my new style and perform all the better on my big annual rides.

Thanks for reading, hope you have a great day.


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