标题: 【每周一贴】关于高踏频的误区 [打印本页] 作者: roy 时间: 2008-6-2 12:33 标题: 【每周一贴】关于高踏频的误区 Q: I recently rode my first time trial. It was 11 km with the first half fairly flat and the rest gradually uphill. Compared to training, I used a lower gear and faster cadence. My heart rate was about 4 bpm higher in the race and my time was 90 seconds slower than in any of my 4 training rides on the same course. I had expected that higher cadence/lower gearing wouldn't raise my heart rate or slow me down. What happened? -- Bernie B.
Coach Fred Matheny Replies: Race pressure always produces surprises. Sometimes you surprise yourself by going faster. Sometimes you get the opposite result.
In general, a higher cadence raises heart rate for the same power output. By pedaling faster, you're putting less stress on muscles and more on the cardiovascular system. So you breathe more rapidly at a high cadence in a smaller gear, while in a larger gear at a lower cadence your quads tend to burn more.
Optimum cadence is different for everyone. In a time trial you're looking for a gear and pedaling rpm that produces a balance between hard breathing and quad pain. In essence you want to equalize the stress in different locations.
My bet is that in training you chose a "comfortable" gear and went fast on the time trial course. But in the actual TT you were unable to pedal fast enough to make up for using a lower gear, so your ground speed was less.
The take-home lesson from the race is this: It's hard to go faster in a lower gear. Holding a cadence that's 10 rpm higher is very difficult if you're near your limit. So here's what I advise:
Continue to experiment with different gears and cadences to find what's fastest for you. Then use that combination in future time trials. Trying a new technique in a race isn't likely to work well, as you learned. You'll perform best when you race like you train.
That said, in training you should try to widen your cadence range by overgearing sometimes and undergearing at other times. This will force you to pedal both slower and faster than the narrow range you're accustomed to.
Then when the grade steepens (or the headwind rises) above your comfortable gearing, you'll be better able to muscle through. Conversely, when you rev up with the help of a tailwind or descent, you'll be more efficient pedaling at a higher cadence.作者: roy 时间: 2008-6-2 12:50
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