Episode 184: Best Workouts to Improve Pedal Stroke

The Time-Crunched Cyclist Podcast by CTS

Topics in This Episode:

• Recap of "Science of a Great Pedal Stroke" podcast (Episode 183)
• Why cyclists should train the full range of cadences
• "Normal" cadence ranges for different types of cycling
• How to train different cadences (low, high, high + high power)
• Fast Pedal workout (high cadence, low power)
• Muscle Tension workout (low cadence, high torque)
• Power Intervals (high cadence, high power)
• Sprinting!

Resources:

• Youtube video of this episode
• Youtube video of episode 183 (includes visuals described in audio version)
• Articles:
  • Everything to Know About Pedaling to Maximize Your Cycling Power
  • Why and When to Use Low-Cadence Intervals in Cycling Training
  • Cycling Cadence: How Fast Should You Pedal for Ideal Performance
• Research:
  • Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exercise
  • Optimal cadence selection during cycling : review article | International SportMed Journal

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Guest: Charlie Livermore
Charlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.

Host
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Chapter

1. Episode 184: Best Workouts to Improve Pedal Stroke (00:00:00)

2. Training Different Cadences for Cycling (00:00:07)

3. Cadence Training Strategies for Cyclists (00:14:46)

4. Maximize Performance With High Cadence (00:27:43)

5. Cycling Cadence and Common Mistakes (00:33:39)

6. Cadence and Pedaling Technique Discussion (00:37:58)