This is great. I had been trying to figure out why I kept getting dropped in my CAT5 crits when I "thought" I was in the same gear as everybody else. My cadence has increased from 70rpm last year to 80-85 rpm this season. I'm going to keep working on it.
Great video, very informative and very true . Take practice and more practice it’s like walking up steps we train then body gets use to that and levels out then have to push a bit more to go up next step then body adapts and levels out then go up another step , so if you want advice on anything bicycle related you found the right channel here
Awesome channel by a highly engaging presenter. If I can add my 2 cents on the topic (cadence, not dog-escaping). I've learned that cadence is the magic switch to manage muscle and cardio stresses. I switch between mashing (low cadence (70-80)/high gear) and spinning (high cadence (90-100)/low gear) from time to time during a ride to allow the respective systems (power/endurance, glycogen/fat consumption, anaerobic/aerobic, lactate buildup/lactate clearance) to recover and reset instead of building up and getting exhausted. Its like being able to repeat a two-act play many many times, rather than doing a one-act play once and being done.
Mo, you've got it. That is exactly the way to tax the systems. Stress the aerobic system when you want to save your legs, since the muscular system requires more time to recuperate.
Very good explanation. Increasing our cadence is not only good for our bodies but for the mind as well. You are right on that we never want to limit our athletic potential. Keep up the good work, I love your videos.
Thank to Frank... cause he inspire you to do a very very good video. Not only for riders, cadence, your body... also for our day 2 day outside d bike! Kudos man! 👍🏼
I try to always be in a gear where I can go up or down 15-20 RPM without too much trouble. The only exception is going up a steep hill, not much wiggle room for me in that case.
Cant wait to start my first real season outside. Tired of the pain cave lol. Did onr of those 40/20 low/high cadence workouts. today. I can see what you men concerning grprides. I never rode in a grp., but thinlk ill join a club soon. Keep up the good work on the vllog :)
Joel, that is fabulous to hear. I think this channel works because we focus on less theory and more practical...done that stuff. So even if someone doubts the topic, they are still spurred on to 'at least try it" after they see all the examples. We are chased by dogs so often that I didn't want to just tell people to pedal faster cadences. So I figured dogs love chasing things that are moving away from them and linked that idea to 'why' we all should develop our cadence. And you just confirmed it. That's why in the channel description we call it ' the common sense channel'. Thanks for sharing Joel and welcome to 'your' channel.
Veloharmony Thanks Eldred. I'm an ardent follower of your channel and I do watch the clips on the group ride as well. I cannot afford to miss any of those because there's so much I learn from that too and I look forward to that every week. Keep up with the good work.
A lot of riders feel the need to keep up with everyone when climbing, instead of staying within their own comfort zone based on current fitness. It is best to climb under control and catch back up after the climb, but many riders forget that and try to keep up with faster climbers.
VH, your advice about knowing who to follow , riding within my limit and not to pedal squares, have thought me patience and improved my overall ride. So you comment to Bowleg here gives me flashback.
I'm a spinner like yourself and can ramp up when needed. I've always been a spinner since I started riding my Schwinn as a teenager. I have my Garmin set to beep to ensure I stay in a certain range or rpm (70-100 or so). Anything lower than 70 is an unnecessary strain on my legs, so won't go any lower than that. I tend to stay in the small ring, however, this season I decided that I want to work on riding more in the big ring, but I know I won't be able to maintain 100 rpms in certain of those gears. Am I going backward? Should I focus on one training aspect or mix it up on the same day - For example: high cadence training and big gear training the same day. Or should I separate the two. Btw, your videos make sense and are very encouraging, especially on those topics that we think alike, which confirms my thoughts.
Most riders with similar questions to yours get them answered by their coach. If you want to improve and understand the differences between the small and big chainring's implications, you will benefit more with a structured program.
No coach. I am not training for any competition - not at all interested in competition. I'm just a rider who likes to ride and trying something that I've not been big on. Thanks
Jason, I have a Garmin head unit, so I just use their standard cadence sensor attachment which does not require a magnet, since it contains an accelerometer built in. www.veloharmony.com/recommended-cycling-products/#garmin I attach it to my crankarms. Here is a link if you want to purchase one. You need to have an Ant plus head unit for it to pair with. I have only used it with Garmin head units. They just work and I replace the CR2032 battery about every 18months or so.
So would you recommend using the same logic on rollers, I was advised to use a big gear,but it seems counter intuitive,based on what you are saying. Thanks up here in cold Canada.'
Dump the advice to use large gears on rollers from your database. The whole of point of using rollers is to assist in smoothing out your pedal stroke, which you should be able to do in 'any' gear combination. Most riders that use rollers spin very well, in fact, it is being smooth that keeps you comfortable on your rollers. You will not increase cadence overnight, it is something you build over time, but build it, you should.
Wheel speed is helpful for rollers as it is the only force which helps keep you upright, so for this reason you should use a fairly large gear (increasing wheel speed), but not so large that you cannot maintain a high cadence.
Im a spinner and mostly I do @90 or sometimes during team rides 100rpm.. I can maintain that speed for about 30 to 1h but once i hit over that time then my cadence will drastically drops @ 80 and hardly maintain 90 unless i eat or rest.. Ps: I'm a massive food eater hahaha and i weigted 69kg @ 6'11" height , Sometimes during stopovers I can cosume 1 to 2 full bottles. If i didn't before or during interval, mostly I experienced heavy head and body. Shouls I do pure heavy cadence training? Or endurance flat rides on heavy gear
Wilmer, you should consider our training program, so that I can get more details and do a workup on you to properly guide you or use one of our DIY Training plans. Look here under the services menu: www.veloharmony.conm
Well the choice of having multiple bikes vary from rider to rider, here is a video that might shed some light on it for you Marcos. Almost all serious riders have multiple bikes for the same discipline. ua-cam.com/video/oUt6vs4Xdb4/v-deo.html
Dogs love chasing bikes, not sure why but they just do, and although I love them and they are just playing, but they unintentionally cause crashes by jumping in the middle or in front of the group. They're having fun, but their fun can cause us to go down, so whenever possible, I make sure to not give them the chance to get in front of me and I try ride away from them.
This is great. I had been trying to figure out why I kept getting dropped in my CAT5 crits when I "thought" I was in the same gear as everybody else. My cadence has increased from 70rpm last year to 80-85 rpm this season. I'm going to keep working on it.
Glad it helped!
Great video, very informative and very true . Take practice and more practice it’s like walking up steps we train then body gets use to that and levels out then have to push a bit more to go up next step then body adapts and levels out then go up another step , so if you want advice on anything bicycle related you found the right channel here
Yes, you have to constantly challenge your body to keep improving.
Awesome channel by a highly engaging presenter. If I can add my 2 cents on the topic (cadence, not dog-escaping). I've learned that cadence is the magic switch to manage muscle and cardio stresses. I switch between mashing (low cadence (70-80)/high gear) and spinning (high cadence (90-100)/low gear) from time to time during a ride to allow the respective systems (power/endurance, glycogen/fat consumption, anaerobic/aerobic, lactate buildup/lactate clearance) to recover and reset instead of building up and getting exhausted.
Its like being able to repeat a two-act play many many times, rather than doing a one-act play once and being done.
Mo, you've got it. That is exactly the way to tax the systems. Stress the aerobic system when you want to save your legs, since the muscular system requires more time to recuperate.
Well, that last bit I didn't know (the recovery time) . Thanks !!
This channel is the best channel i've ever watched in terms of critical training about cadence, rpm, etc. Keep it up bro!❤ i'm from the Philippines
Awesome! Thank you!
This guy is awesome! He’s right the body can do amazing things! 8m inspired to take my bike out
Very good explanation. Increasing our cadence is not only good for our bodies but for the mind as well. You are right on that we never want to limit our athletic potential. Keep up the good work, I love your videos.
Thank to Frank... cause he inspire you to do a very very good video. Not only for riders, cadence, your body... also for our day 2 day outside d bike! Kudos man! 👍🏼
Yes. It was a difficult topic to explain.
Preach brother Eldred...haha. Great content! Love the video!
🙏🏾
My wife saw this video and gave me the green light to come to Houston and train you and Paul on how to ride lol
I can now say you are a master listen people this man is right
6:39 that was a powerful message. Use the lowest gear possible to achieve speed you need.
I try to always be in a gear where I can go up or down 15-20 RPM without too much trouble. The only exception is going up a steep hill, not much wiggle room for me in that case.
Cant wait to start my first real season outside. Tired of the pain cave lol. Did onr of those 40/20 low/high cadence workouts. today. I can see what you men concerning grprides. I never rode in a grp., but thinlk ill join a club soon. Keep up the good work on the vllog :)
Hope you get a chance to hook up with a group, it really can be a lot of fun. You should try a few before you join if that's your plan.
Those dogs a ruthless in Texas are ruthless 🤣🤣, cadence management is key, cycling is science 👍🏾
thanks for affirming that what im doing is right
You are so welcome
This channel is awesome. I got chased by a dog and I dropped it by increasing my cadence. There's so much quality lessons to pick up from here.
Joel, that is fabulous to hear. I think this channel works because we focus on less theory and more practical...done that stuff. So even if someone doubts the topic, they are still spurred on to 'at least try it" after they see all the examples. We are chased by dogs so often that I didn't want to just tell people to pedal faster cadences.
So I figured dogs love chasing things that are moving away from them and linked that idea to 'why' we all should develop our cadence.
And you just confirmed it. That's why in the channel description we call it ' the common sense channel'.
Thanks for sharing Joel and welcome to 'your' channel.
Veloharmony
Thanks Eldred. I'm an ardent follower of your channel and I do watch the clips on the group ride as well. I cannot afford to miss any of those because there's so much I learn from that too and I look forward to that every week.
Keep up with the good work.
Will do. Appreciate your feedback.
Nice topic that gives any serious rider that wants to improve something to think about.
Well put. Only ambitious riders will receive this topic as intended, the rest will focus on trivial pursuits.
I like videos like these; great videos with great content. Keep em' coming.
👍🏾
I agree. I don’t like to have limits either. But some people just accepts status quo.
Fantastic explanation Thank you so much ❤️
You're very welcome!
Great words
Great advice
Great video content 🚴👍
Thanks Ian.
Awesome advice. A lot of limited riders get DROPPED once the climbing starts, too.
A lot of riders feel the need to keep up with everyone when climbing, instead of staying within their own comfort zone based on current fitness. It is best to climb under control and catch back up after the climb, but many riders forget that and try to keep up with faster climbers.
VH, your advice about knowing who to follow , riding within my limit and not to pedal squares, have thought me patience and improved my overall ride. So you comment to Bowleg here gives me flashback.
Agreed. You have to ride your own ride.
Spot on commentary.
God Bless you man.......LEGEND.
very well explained
Thanks Jaskirat, appreciate the feedback.
That's a great point about dogs.
I'm a spinner like yourself and can ramp up when needed. I've always been a spinner since I started riding my Schwinn as a teenager. I have my Garmin set to beep to ensure I stay in a certain range or rpm (70-100 or so). Anything lower than 70 is an unnecessary strain on my legs, so won't go any lower than that. I tend to stay in the small ring, however, this season I decided that I want to work on riding more in the big ring, but I know I won't be able to maintain 100 rpms in certain of those gears. Am I going backward? Should I focus on one training aspect or mix it up on the same day - For example: high cadence training and big gear training the same day. Or should I separate the two.
Btw, your videos make sense and are very encouraging, especially on those topics that we think alike, which confirms
my thoughts.
Most riders with similar questions to yours get them answered by their coach. If you want to improve and understand the differences between the small and big chainring's implications, you will benefit more with a structured program.
No coach. I am not training for any competition - not at all interested in competition. I'm just a rider who likes to ride and trying something that I've not been big on. Thanks
Any suggestions on cadence monitors? Thanks 🙏 and keep up the great 👍 work.
Jason, I have a Garmin head unit, so I just use their standard cadence sensor attachment which does not require a magnet, since it contains an accelerometer built in. www.veloharmony.com/recommended-cycling-products/#garmin I attach it to my crankarms. Here is a link if you want to purchase one. You need to have an Ant plus head unit for it to pair with. I have only used it with Garmin head units. They just work and I replace the CR2032 battery about every 18months or so.
Veloharmony thank you sir
You're welcome Jason. Glad to help.
I like your videos. Only 10k subs? Ill sub for sure. Keep up good work.
Well said!
So would you recommend using the same logic on rollers, I was advised to use a big gear,but it seems counter intuitive,based on what you are saying. Thanks up here in cold Canada.'
Dump the advice to use large gears on rollers from your database. The whole of point of using rollers is to assist in smoothing out your pedal stroke, which you should be able to do in 'any' gear combination. Most riders that use rollers spin very well, in fact, it is being smooth that keeps you comfortable on your rollers. You will not increase cadence overnight, it is something you build over time, but build it, you should.
Wheel speed is helpful for rollers as it is the only force which helps keep you upright, so for this reason you should use a fairly large gear (increasing wheel speed), but not so large that you cannot maintain a high cadence.
Im a spinner and mostly I do @90 or sometimes during team rides 100rpm.. I can maintain that speed for about 30 to 1h but once i hit over that time then my cadence will drastically drops @ 80 and hardly maintain 90 unless i eat or rest.. Ps: I'm a massive food eater hahaha and i weigted 69kg @ 6'11" height , Sometimes during stopovers I can cosume 1 to 2 full bottles. If i didn't before or during interval, mostly I experienced heavy head and body.
Shouls I do pure heavy cadence training? Or endurance flat rides on heavy gear
Wilmer, you should consider our training program, so that I can get more details and do a workup on you to properly guide you or use one of our DIY Training plans. Look here under the services menu: www.veloharmony.conm
Hello. I don't mean to be rude but, your three bikes look very similar. Do they serve different purposes?
Well the choice of having multiple bikes vary from rider to rider, here is a video that might shed some light on it for you Marcos. Almost all serious riders have multiple bikes for the same discipline. ua-cam.com/video/oUt6vs4Xdb4/v-deo.html
how would I practice (train) with this method on my trainer?
Tracey, you can start with a workout that we sell like this one: www.veloharmony.com/product/leg-speed/
Ha! Telling it like it is
Glad you enjoyed the video.
Yep.. Dog could run on 120 cadence, but dog is a FIXIE. :))
Well said, get out from your comfort zone and be prepared with all kinds of riders/groups.
Agree. It's like having an engine that can handle anything.
Thats where HIIT comes in..
That dog thing was true😀
Dogs love chasing bikes, not sure why but they just do, and although I love them and they are just playing, but they unintentionally cause crashes by jumping in the middle or in front of the group. They're having fun, but their fun can cause us to go down, so whenever possible, I make sure to not give them the chance to get in front of me and I try ride away from them.