PURPLEPATCH FITNESS Triathlon Training Camp DAY 1: Low vs High Cadence Cycling

– Morning trainiacs. Day one of the Purple Patch training camp here in San Francisco. I think it is a bike morning, two to three hours maybe, and then a flee last-minute in the night, and lotsof smart-aleckies on the way. Not for me. For Matt Dixon. I’m not smart. How long have you guys been in place? It’s placemarked on the internet.( funky music)( upbeat music) Now we have a smashingnew Scody kit to try out. Oh, hell yes .( exhaling heavily) But it’s actually fairly cold out, so I gotta bundle up. Ooh, ooh, ooh, look what you made me do.( upbeat music) So this should be interesting. We’re rise, a good deal. Our regular group move, 11 meters of hill change over 50 K. I’m gonna do huge.( funky music)( upbeat music) So that was a fairlygood first day of clique. It’s not like it was really big volume. It was just somewherearound a two-hour ride and a 20 -minute 5K moved. Yeah, I did a 5K in 19:54 today. I didn’t think I had that in me. So the whole premise behind this camp is much more educational than it is like just going and crushing yourself.Matt Dixon today, hedid a really good talk on bike cadence and howthat 85 to 90 cadence, that is like your target cadence, it’s gotta change throughout the season so that when you get into the race and all of a sudden you’ve got to climb and you need to push up higher rhythm or you’re going down a hillor you’ve got a tailwind or a headwind, you’ve got different scopes in your cadence.Here, check it out. – So we have our rhythm up at the top and “were having” our meter at the bottom. Up here, you would receiveyour Purple Patch training, since we asked you to go unusually, very fast. We likewise are you do sometimesvery, very low cadence to strengthen endurance, to summarize. But the truth is that whenyou’re outside riding, in your scoot, you’regonna spend pretty much all of your time in this relatively narrow end of, or section of training programs. Everyone’s gonna havetheir most comfortable or efficient pedalingthat they’re riding at, somewhere around north or southof somewhere around 85 RPM, and under certain conditions, they’re going to be throw down. Some of you guys got theretoday, down to about 60 RPM. Or you might be riding in a tailwind or downhill, slightgrade, and your rhythm is gonna need to come up.So there is a rangethat you’ll be going in when you’re razz your bicycle outside. So Paul, its own experience of coming down, why do we ask athletes to trainat that lower end of stray, what we would call strength endurance? – There’s a entire bunch of reasons. What’ll happen at firstis, it will start the laden strictly muscular. Now, what that implies isit’s a single organisation consignment, so we can give you a lot of that work without introducing as much fatigue. At first the legs will feel it, and then over a period of weeks, you will recover more quickly from that, and then the muscle will becomestronger and more resilient. What will happen overthe course of epoch is, somewhere at about that 60 to 65 RPM, you will start makingsignificantly more power, especially earlier in thisprocess, than at 40 RPM,’ cause there’s simplynot enough combination and pedaling dynamicsat the low-toned, low-toned cadence.Over a given period, significant differences of that crossover season and payout, you’ll get more and more, ahigher and higher percentage of that payout that youwould make at 60, 65 RPM you’ll be able to makeat actually low-toned cadences in exclusively muscular slog. What that will do is itwill impel you stronger. But by itself, exactly the forte, that can be used overany range of rhythms, so every pedal strokewill be able to carry a little bit more tension. But too, as we push thatall the way down to 40 RPM, what that means that when you are doing an event-specific cadence, descending a really steep slope, and all there is is 60 RPM, that will seem really easy compared with 40 RPM.And you will have theresilience and the backbone from that higher consignment, lower cadence, to get you through that knowledge of having to push reallyhard for a period of time to negotiate a pieceof field or whatever. So it will spawn you stronger. It will mean that youcan carry more friction in every pedal movement, andit will too give you options of negotiating area at very low cadences if there is A , no choice, or B, a really good reason for doing it, for keepingyour heart rate down. – That’s just been thegeneral spice of the tent all day, and I think that’skind of what it’s gonna be the next few days, maybe not quite such a small technique-focusedday coming up tomorrow. Hint, clue, I may be announcing some Triathlon Taren caps, which could also have a lot of education to them, “re saying, just saying.This hotel room is a disaster. I’ve been here for 18 hours. Look at this plaza. All my nutritional goodiesjust in a disarray. Camera bag here, monotone, every kind of invests, cycling gear, helmet, dirty clothes, empty-bellied grocery pocket, empty bikebag, all the camera gears, bike, which I have to change the tires on, because yesterday I got 28 s, being a little overly ambitious, and I have to switch thatout to 24 -mill tires. Open suitcase, placewhere I make this video, right in about 30 times from now, and oh, inn hacker, I tookthe comforter off of this bed, framed it on that berthed, turned the thermostat down to about 67, shocking sleep. So there “theres going”, trainiacs, that is day one of the Purple Patch SanFrancisco mini-camp. If you’re not already agreed, thumped that Subscribe button below.If you’d like long informed podcasts, check out the Triathlon Taren podcast. It’s the most reviewedtriathlon podcast in the world. And this has been myextremely dirty hotel apartment. Stay chanted for morefilthy hotel area fibs. See ya ..

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