Growing up as a runner, 1/2 mile and mile, I never concerned myself with RPM. I always focused on pace (speed). Relatively new to the bicylcing realm, what do you folks focus on to improve performance? Does speed matter, or is it more important to focus on RPM and improve RPM, not quicken, but maintain in a higher gear?

My thoughts are that riding at 85 to 90 consistently, and not focusing on speed is the way to go. Bumping the gear, and creating the burn, will force growth and provide the physiological growth necessary to maintain that "higher gear" for longer periods of time. Does fartlek transfer to biking?

Thanks
Jeff

Jeff,
I have no idea what fartlek means, but it smells funny.
I have been riding 1 year this week (happy b-day to me).
Most riders feel you should be spinning at 90 to 100 RPM.
This feels like less work to your legs. If you can use bigger gears with 90-100 than obviously you go faster.
When I started I was considered a big gear pusher 75-85. Since then I have learned 90-95 for a longer period of time doesn't hurt as much. I still have to think about keeping my RPM's up, but it does help. I heard that Lance would spin at 110 all day. What a man!
try to keep the RPM's high without your ass bouncing on the seat. Bouncing is just wasted energy.
If you want more answers asked Taylor, Walt or Ben on Saturday.
Taylor road for Rutgers and he is into the science of riding.
Good Luck!
ACE

Jeff,

Fartlek training does transfer very well to the bike, the interval times are actually very similar, however the interval number is normally double when comparing running to cycling workouts. While focusing on speed is very important and useful, it is also very important to look at your cadence or RPM. Spinning a lower gear, around 85-95 rpm, is similar to shortening stride and increasing your gait cadence while running up hill. It is simply more efficient and has actually been shown to decrease ratings of perceived exertion and lactate levels at the same speed.

Taylor P. Doyle, CSCS

Jeff, I actually started as a runner also, however, when I started really racing well I did worry about RPM or cadence. I would actually work on running at 180 steps per minute or 90 RPM. Since I have started riding I work on holding approximately 95. Similarly with running I will do surges (fartleks), increase in cadence up to 105 to 110. Also, working in a big gear will build the strength to turn a bigger gear and with the strength will give the ability to work the cadence higher.

On another note, according to a Runners World article back in the early 90's it talked about 180 steps per minute was the most optimal pace for most runner no mater if the distance was a mile or the marathon. At my peck in racing (running) I would count my steps, even on my longer runs. The difference between how fast I was running was _base_d of the force put on the push-off.

Martin

Martin,

I was a 1:52 1/2, and 4:07 mile and never thought about step pace. I only worked on race pace, which was more feel than fact, if you know what I mean. I guess, my real question was, what kind of RPM on a bike, maintained regardless of gear, will build what you want?

Taylor, who apparently has a lot of competetive experience on a bike, which I have next to zero, kind of nailed it for me. It was what I was thinking already, you have to grab that gear, stick it for a period of time, and you will find yourself being able to hold it for longer periods, as your fitness improves.

I was just curious as to whether or not running techniques translate well, or was there a better method on the bike.

Appreciate the responses, another reason I have enjoyed the rides (2) with the frogs so far. See ya'll Sat AM.

On that note, does the A group stick to 19-21? Or does it grow into a 22+ ride? I can hang with that for 3 or 4, but haven't done it for 21 yet.

Thanks for the responses Frogs!

Jeff

Jeff,

The A pace is 21 max.. we've been holding true to that and the group leader will scold (politely hopefully) if someone is trying to go faster or break up the group. We try to remind people it is a GROUP ride. Now mind you if there's a tailwind it might hit 21.5 or so.. Also on Murry on the way back there is the sprint point which is completely voluntary. We just ask that everyone regroups at the end of Murray before crossing Centerville to head back home as group.

We're glad you're enjoying the ride with us. See you out there!

Walt

My wife and I will be out early tomorrow morning, before the group. My wife had a bad accident about a month ago and tomorrow will be her first ride back so we want to keep the numbers small. Have a great ride and maybe next weekend we can go "rock the route"

Jeff,
1:52 and 4:07 are great times. Who did you run for and when?
Flat Bar Bill

I ran for West Point (USMA), in 1982/3. Left there and joined the Navy is 84. It was kind of funny, when I ran the 1.5 prt in 6:42, they went out and remeasured the course, said it couldn't be done! LOL Biking is totally different to me though. I am not familiar with the training techniques, reading up, but it is a little foreign. Seems like the same things I was doing running, training wise, are relatively transferrable to the bike.

Always willing to learn!!! Thanks for all the input. Taken onboard.

Jeff

Jeff,
I ran Track and XC for USNA...82 grad! Was XC team Captain my senior year. Ran many races against our worthy opponents at USMA...I am sure you were in a couple of them! While I ran the 1500, mile, 3000M and 5K, my main outdoor track event was the 3000M Steeplechase. We need to compare more notes. Look forward to chatting and getting reacquainted.
Bill Kovach