Training Log Archive: BashIn the 1 days ending Mar 18, 2011: |
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Friday Mar 18, 2011 #
Note
If anyone happens to be interested in working at "ground zero" (event HQ) for the Wilderness Traverse 24-30 hr adventure race on the Aug. 19-21 weekend in Haliburton, I'm looking for a friendly person to hang out with me and help with managing communications, updating the live news on the website, etc. Sense of humour is mandatory.
Benefits of the job include Internet access, the opportunity to use cool lingo on the radio, free pancakes, first dibs on all the race gossip, a nice GUATS T-shirt, protection from the elements, accommodation, and a healthy distance between you and all those sweaty, grimy racers for most of the weekend.
The negatives include sleep deprivation and the eventual return of the sweaty, grimy racers.
If I have somehow sold you on the experience (!) or if you'd like more info, please e-mail me. Thanks!
Benefits of the job include Internet access, the opportunity to use cool lingo on the radio, free pancakes, first dibs on all the race gossip, a nice GUATS T-shirt, protection from the elements, accommodation, and a healthy distance between you and all those sweaty, grimy racers for most of the weekend.
The negatives include sleep deprivation and the eventual return of the sweaty, grimy racers.
If I have somehow sold you on the experience (!) or if you'd like more info, please e-mail me. Thanks!
4 PM
Note
Interesting perspective on cycling cadence - some of us may be aiming too high. The full article at the link includes a number of references to scientific journals.
"Many people have examined Lance Armstrong’s riding ability and (mistakenly) deduced that for all riders, the best way to pedal well is to spin the cranks at 95-100rpm. However, lets make a couple of things crystal clear:
1. The higher cadence used by professional riders is because they are producing as much as 400-500 watts in time-trial efforts or climbs of 20 to 60 minutes;
2. Recovery from day-to-day ‘tour’ riding is easier with higher cadence riding, so riders chose this as a matter of energy conservation. So while Lance may ride a time trial at close on 100rpm, he is sustaining over 450 watts. Lesser mortals can probably only sustain around 250-350 watts, so cadence can be significantly lower – say around 75-85rpm. This is especially so when climbing where many cyclists can find improved efficiency (and ability to climb) at around 70rpm.
Macintosh and his co-workers have shown that optimal cadence for 100, 200, 300 and 400w cycling occurs at 57, 70, 86 and 99rpm respectively. This casts some doubt on the age-old advice that cyclists should aim for 95rpm because ‘that’s what the pros do’. Sadly though, we don’t all generate 400 watts in time trial and fast climb efforts! In fact, in a review of studies in this area, scientists concluded that ‘the choice of a relatively high cadence during cycling at low to moderate intensity is uneconomical and could compromise performance during prolonged cycling’.
3. Choose a cadence that mirrors your power output; slower riding and warm ups should use a lower cadence while high-effort time trials should use a higher cadence. Unless you’re an elite rider, it’s unlikely you’ll benefit from using cadences exceeding around 85 rpm."
"Many people have examined Lance Armstrong’s riding ability and (mistakenly) deduced that for all riders, the best way to pedal well is to spin the cranks at 95-100rpm. However, lets make a couple of things crystal clear:
1. The higher cadence used by professional riders is because they are producing as much as 400-500 watts in time-trial efforts or climbs of 20 to 60 minutes;
2. Recovery from day-to-day ‘tour’ riding is easier with higher cadence riding, so riders chose this as a matter of energy conservation. So while Lance may ride a time trial at close on 100rpm, he is sustaining over 450 watts. Lesser mortals can probably only sustain around 250-350 watts, so cadence can be significantly lower – say around 75-85rpm. This is especially so when climbing where many cyclists can find improved efficiency (and ability to climb) at around 70rpm.
Macintosh and his co-workers have shown that optimal cadence for 100, 200, 300 and 400w cycling occurs at 57, 70, 86 and 99rpm respectively. This casts some doubt on the age-old advice that cyclists should aim for 95rpm because ‘that’s what the pros do’. Sadly though, we don’t all generate 400 watts in time trial and fast climb efforts! In fact, in a review of studies in this area, scientists concluded that ‘the choice of a relatively high cadence during cycling at low to moderate intensity is uneconomical and could compromise performance during prolonged cycling’.
3. Choose a cadence that mirrors your power output; slower riding and warm ups should use a lower cadence while high-effort time trials should use a higher cadence. Unless you’re an elite rider, it’s unlikely you’ll benefit from using cadences exceeding around 85 rpm."