Cadence Drills

4. Find a tough climb without exceeding 85% MHR. Continue adding resistance

until one feels the need to rise out of the saddle in a standing climb. (Outdoors, cyclists stand on a climb when the road becomes steeper.) Maintain a cadence of 70–75 RPM.

Play with these three variables, finding the right combination to meet the parameters. If cadence picks up too fast, one will have to increase the resistance. If heart rate rises too high, one will need to adjust one or both of the other variables (cadence and/or resistance).

These exercises will help a rider becomes the master of the road and in control of his/her intensity. Instead of being told to turn the resistance knob a particular number of rotations, One will be able to find the appropriate resistance for the cadence and intensity desired.

Now let’s look at some specific cadence drills which one can incorporate into his/her rides

Cadence Drill #1: Teaching the concept of cadence vs. resistance

This drill introduces the relationship between cadence, resistance and intensity. The goal is to maintain the same intensity even though the terrain changes. An outdoor cyclist would accomplish this by changing gears.

Begin on a flat road and ride at an intensity of 80% MHR and a cadence of 85 RPM for 5 minutes (this will allow you to internalize the feel of the cadence and resistance). Ride at 85, 90 and 95 RPM for 3-4 minutes each, all the while maintaining the same heart rate. If at any point one cannot maintain the intensity, he/she should ride at the last cadence to maintain the desired intensity which could mean togo back down the ladder from 95 to 80 RPM.

Next, add a little hill while maintaining the same intensity. Remain seated and ride a progressively steeper hill by gradually adding resistance every 3-4 minutes. Try to maintain the same intensity of 80%. In order to do so, one will have to slow his/her legs down as the hill becomes steeper. Ride at 80, 75, 70, 65 and 60 RPM. If one cannot maintain the intensity he/she should ride at the last cadence where he/she could.