THE RELATIONSHIP BETWEEN CADENCE AND RESISTANCE
Cadence, resistance and intensity are interrelated. For any given intensity, there is a correlated cadence and resistance combination. In other words, if one knows the intensity (heart rate) he/she wants to exercise at, and selects the cadence at which to ride, he/she can find the right resistance to get to that intensity. Or if given a target intensity and target cadence, one can dial in the right amount of resistance.
In other words, for every selected cadence parameter combined with a heart rate range, one should be able to find a resistance that will attain that heart rate. The goal is to find that resistance through experimentation. Remember that on some days the resistance may be slightly different than other days due to factors such as fatigue, stress, overtraining, or medication.
APPLYING THE CONCEPT
The following examples will help the rider to understand and learn to apply this relationship between cadence, heart rate and intensity.
1.Ride at a steady state heart rate of 75% maximal heart rate (MHR) on a flat road, at a cadence in the range of
2.Now find a moderate to hard seated climb at a cadence of
3.Now suppose the hill just became a little easier, but one wants to maintain the same HR of 80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What does one
need to do to stay at the same intensity as cadence increases? Answer: reduce the resistance just a little.
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