I have read through earlier posts about low cadence, but didn’t find answer to this one:
How much low cadence work is advisable/useful per week and at which phase of training?
when 30-60% of the actual A race time is spent on low cadence due to climbing…
Would it be good to integrate some low cadence work once a week or even more often? Throughout the base-build-specialty or just e.g. in few weeks at the beginning of specialty (closer to race)?
I’m currently doing SSbase and going for Sustained power + Climbing road race ahead of A event at the end of May. All in low volume as also doing 3x/w running (low intensity until May to prepare for first marathon Sep 20) and 1x/w gym (heavy load 4-6 reps).
A event is 6-day climbing (70-120km/day, 1000-2500m vertical/day) event and ambition is more on having fun than being first, but we’ll be hitting Muro di Sormano (1.7km 15.6% avg gradient) at the end of a long day (100km, so no fresh legs) and I got this crazy ambition to get through it without touching ground. This is going to be true grinding effort with cadence more likely around 40-50 with my meager 3.2-3.3/kg FTP.
There will be a number of 1h+ climbs with more typical 7-9% avg gradient which will also fall into 60-70 cadence to keep power in check.
I’m more of a spinner doing TR exercises usually with avg cadence of 93-95 (aerobic diesel engine type instead of muscles/power). I did Maratona this year and there my cadence was typically between 60-65 on the longer climbs running 34-30. It left me feeling that some low cadence practice could have helped both comfort and speed. I will be running 34-34 on the coming season which will help some on cadence.
Any advice appreciated.