I normally do 1 low cadence torque session a week. I think it's main benefit is it doesn't build the same fatigue as say a threshold session but still provides good gains. So you can have it between 2 big days and not worry about negatively affecting the following days efforts.
@@mattgilmour9761 I’m doing all my zone at a low cadence. Cardio and leg strength in the same workout. Going lower also gives me more power my zone 2 hr. If you also do it in the cold you will build more power too as your cardio isn’t trying to cool you. Not trying to teach you to suck eggs. Just my take.
It's actually crazy to think about how we have all these high-threshold motor units in our legs we almost NEVER use except when lifting or sprinting to near failure.
Most average riders don’t have a very high vo2. We need to use more leg power. It’s doesn’t matter if our legs are sore tomorrow as we don’t race day in day out. Been doing all my zone 2 at low cadence. Working great for me.
If you are highly trained amateur (cat 2 and above) or a pro ofc your legs are almost exclusively a limiting factor. You almost never fail a workout or get dropped due to cardiovascular fatigue but becasue your legs fail. Thats also why pros prefer to spin 90-100 rpm on climbs, since it spares their legs and puts more strain on yojr heart, which can recover much quicker.
@@AFFootballHighlights Idk maybe you have some medical condition, yes. For me, the only time when that happens is when Im slightly sick or after illness. Chronic fatigue (overrtrained syndrome) might also cause that. Do you know your VO2max?
@ nah i don’t know it, it could be chronic fatigue, what would be the reason that fatigue would could legs/lungs to limit performance tho. I mean im definitely way overtrained
Doesn't look like Garmin has a torque data field. And i haven't been able to download one from the garmin connect store. Any recommendations besides picking a set power and cadence? Thx
I know it's beneficial but I just don't like gym work. I've done low cadence, hill climb repeats on the bike in preference for many years and have always seen the benefits compared to when I don't do them.
@@ashleyhouse9690 I believe what you are doing is right. I’m a ex power lifter, old man now but can put out over 1600 watts. Leg power and leg strength are different things. I do my zone 2 at low cadence. Build strength. I also do very high power intervals at no more than 100rpm. Same strength building. Since doing this I have broke every power record from 1 sec to 2 hours.
i was doing the math a 1Nm 40rpm is already 260 for my 62kg. Definitely doable but it's already pushing and i'm a decent racer. 1.5 is 380 and if your heart doesn't explode with those workout at this level you're in protour zone.
@@user-x2y Get the power output that is not heavily fatiguing (i.e. below or around threshold) and cadence that is considered low enough for you. You will get a torque value that can be calculated as a function of power and cadence (there are plenty online calculators if you won't do this by hand). By reducing your cadence in each following session will increase produced torque. This is your progression.
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I normally do 1 low cadence torque session a week. I think it's main benefit is it doesn't build the same fatigue as say a threshold session but still provides good gains. So you can have it between 2 big days and not worry about negatively affecting the following days efforts.
@@mattgilmour9761 I’m doing all my zone at a low cadence. Cardio and leg strength in the same workout. Going lower also gives me more power my zone 2 hr. If you also do it in the cold you will build more power too as your cardio isn’t trying to cool you. Not trying to teach you to suck eggs. Just my take.
goat back with the training vids. love this format/style
It's actually crazy to think about how we have all these high-threshold motor units in our legs we almost NEVER use except when lifting or sprinting to near failure.
I guess it depends on what your limiting factor is, legs or heart/lungs
Most average riders don’t have a very high vo2. We need to use more leg power. It’s doesn’t matter if our legs are sore tomorrow as we don’t race day in day out. Been doing all my zone 2 at low cadence. Working great for me.
If you are highly trained amateur (cat 2 and above) or a pro ofc your legs are almost exclusively a limiting factor. You almost never fail a workout or get dropped due to cardiovascular fatigue but becasue your legs fail. Thats also why pros prefer to spin 90-100 rpm on climbs, since it spares their legs and puts more strain on yojr heart, which can recover much quicker.
@ personally as a 2nd year junior Cat 2, my heart/lungs are always the limited, maybe I have Asmatha or something like this
@@AFFootballHighlights Idk maybe you have some medical condition, yes. For me, the only time when that happens is when Im slightly sick or after illness. Chronic fatigue (overrtrained syndrome) might also cause that. Do you know your VO2max?
@ nah i don’t know it, it could be chronic fatigue, what would be the reason that fatigue would could legs/lungs to limit performance tho. I mean im definitely way overtrained
Doesn't look like Garmin has a torque data field. And i haven't been able to download one from the garmin connect store. Any recommendations besides picking a set power and cadence? Thx
Garmin IQ has a plugin for 3 second torque.
there's a garmin iq i think
@@gavinmercak-dinolfo1375 Through Garmin IQ you load a plug in that will give 3s torque to your head unit.
I know it's beneficial but I just don't like gym work. I've done low cadence, hill climb repeats on the bike in preference for many years and have always seen the benefits compared to when I don't do them.
you can do plyometric work at home. takes like 10-15 minutes
@@ashleyhouse9690 I believe what you are doing is right. I’m a ex power lifter, old man now but can put out over 1600 watts. Leg power and leg strength are different things. I do my zone 2 at low cadence. Build strength. I also do very high power intervals at no more than 100rpm. Same strength building. Since doing this I have broke every power record from 1 sec to 2 hours.
1 Nm / kg is what Jay Vine is doing, so you might need to scale your suggested workout back a bit unless you're going for a UAE spot?
i was doing the math a 1Nm 40rpm is already 260 for my 62kg. Definitely doable but it's already pushing and i'm a decent racer. 1.5 is 380 and if your heart doesn't explode with those workout at this level you're in protour zone.
Exactly, those guideliness aren't sustainable. If I look up some decent sessions we are looking at 0,8 to 1,0 nm/kg
hes doing more than 1nm. hes going for 80~
@@tt-tk9076 in the ride interview I saw he was doing 70Nm, 400W @ 50rpm, with his weight at 69 that's roughly 1Nm/kg
but Jay Vine is a video gamer...
Anything that speaks against doing these on the trainer in erg mode? Or rather do them in incline mode?
Yes people I coach do them on erg mode and they say it’s fine
In erg it would drive me into the spiral of death. Maybe if you do it in the big ring. The flywheel will have higher inertia 🤔
@@CharlieCarbsandCycling How do I need to structure a workout in ERG mode? Since we only can set it up in terms of power (e.g. Watt).
@@user-x2y Get the power output that is not heavily fatiguing (i.e. below or around threshold) and cadence that is considered low enough for you. You will get a torque value that can be calculated as a function of power and cadence (there are plenty online calculators if you won't do this by hand). By reducing your cadence in each following session will increase produced torque. This is your progression.
@@user-x2ytrainingpeaks lets you put in rpm in the workout editor
Is this worth my time if I'm already in the gym 2-3 times per week doing squats, lunges, etc.?
what's 3x8 68Nm ? first time I see ppl measuring intensity in Newton-metres ... why just not power and cadence ?
Your bike computer should have a torque field
@@tt-tk9076 yep. it has i think, however never use it ;)
How do you know what torque you’re actually doing on the bike during the workout?
Put it on your head unit. My preferred page has torque, lap time and lap torque
@@CharlieCarbsandCyclingthanks for the response. I didn’t even realize my bolt had a torque date field.
50-70 nm is roughly what in terms of cadence/power?
300w and 50rpm is 57.3Nm
how many sessions per week can you recommend?
once a week. maybe 2x during base if you dont have time for volume (if so just 1x).
i cant get 1nm/kg bcs I dont have the watts in my legs yet, but im going to
😮
Still vegan?
Ofc