Cadence In Cycling and Running

After waking up from my mid-day nap......yes even those training to become an Ironman need a nap.....I checked my phone and came across an article on Facebook that was in reference to the art and science of cadence in cycling and running.

Figuring that I just did a ride that was at a high cadence I wanted to know more.  More of why I was doing it.  More of why it was important.  More of how it will make me better at both legs of the triathlon that I am strongest in and how I can improve those legs.

Looking for that edge to beat out my nearest competitor.  The ability to cross the line, even one second, ahead of the next racer is what I'm looking for.

I read this article and I have to say that it was somewhat over my head.  I will have to read it again to figure out the point of the article, but from what I was able to take in I feel as if the repetition and ability to not feel fatigued while going at a high RPM is of most benefit to these training rides.

Having gone 18.1 MPH at a cadence that averaged 90+ RPM and not feel fatigued is a step in the right direction of getting faster for longer on the bike.  I was able to not only average a faster pace at 18.1 MPH but to do it over 17.5 miles is an accomplishment.

Working on my cadence for running will be next (tomorrow really) as I have a 9 mile easy run.  I will be counting my SPM which are normally 40 and hopefully get it to 45 while maintaining a lower HR.  Of course I will be doing this after my first open water swim that is to be 1000 yards.

Here is a link to the article that was written by Dan Empfield for

On the art and science of cadence in cycling and running
Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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