Low Cadence, Choking, Equipment Choices and More – Ask a Cycling Coach 285 | Summary and Q&A

TL;DR

Cadence is a complex topic, with varying recommendations for different race distances. While lower cadences may be more efficient for longer distances, higher cadences can improve performance in shorter races. Optimal cadence depends on individual factors, power output, and perception of effort.

Key Insights

• 😘 Lower cadences can be more efficient in terms of oxygen costs, but this depends on individual factors and power output.
• ❓ Performance can be affected by choking, which is a decrease in performance due to the presence of threat or pressure.
• ✊ Optimal cadence varies depending on power output and race distance.

Transcript

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Questions & Answers

Q: Does lower cadence always lead to better efficiency in cycling?

Lower cadences can be more efficient in terms of oxygen costs, but this may vary depending on individual factors and power output. Higher cadences may be beneficial for shorter, higher-intensity races.

Q: How can I avoid choking in high-pressure situations?

Understanding the role of the autonomic nervous system, managing perceptions of threat, and practicing in high-pressure situations can help reduce choking and perform better under pressure.

Q: Is there an optimal cadence for cycling?

Optimal cadence depends on individual factors, power output, and race distance. Experimenting with different cadences during training and determining what feels best for you can help optimize performance.

Summary & Key Takeaways

• Lower cadence can be more efficient in terms of oxygen costs, but higher cadences can lead to improved power output and lower muscular stress.

• Optimal cadence varies based on power output, with higher power outputs generally requiring higher cadences.

• Longer races may benefit from lower cadences, while shorter races may benefit from higher power outputs and faster cadences.

• Choking in high-pressure situations can be caused by the presence of threat and can affect performance in various activities, not just sports.