Cycling is a crucial component of a triathlon, and one of the most important aspects of cycling is controlling your cadence or RPM (revolutions per minute). RPM refers to the number of times your pedals rotate per minute. It is an essential element of cycling, and understanding how to use it effectively can make a significant difference in your cycling performance.
What is RPM?
In cycling, RPM refers to the number of times a cyclist's pedals rotate per minute. It is an important metric that helps athletes monitor their cycling performance. Cycling at a specific RPM requires a certain level of effort, and understanding how to maintain different RPMs can help athletes optimize their performance.
What's a good RPM to target for races?
The optimal RPM for a race depends on several factors, including the athlete's fitness level, the terrain, and the length of the race. However, as a general guideline, a target RPM of around 90-100 is recommended for triathlon races.
At this RPM, athletes can maintain a steady pace, conserve energy, and maintain good form throughout the race. However, it is essential to note that the ideal RPM can vary based on the athlete's experience, fitness level, and cycling goals.
When/how should athletes vary their RPM throughout training?
Variation in RPM is an important aspect of cycling training. By varying the RPM during training, athletes can improve their endurance, power output, and efficiency. Here are some guidelines for varying RPM during training:
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Endurance rides: For long endurance rides, it's recommended to maintain a steady RPM of around 90-100. This helps athletes maintain a comfortable pace, conserve energy, and improve their cardiovascular endurance.
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Interval training: During interval training, athletes can vary their RPM to improve their power output and endurance. For example, they can increase the RPM during high-intensity intervals to improve their speed and power output, and then decrease the RPM during recovery intervals to improve their endurance.
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Hill training: During hill training, athletes should vary their RPM based on the terrain. When climbing hills, it's recommended to lower the RPM to maintain power output and conserve energy. When descending hills, it's recommended to increase the RPM to maintain momentum and speed.
RPM is an essential aspect of cycling in triathlon. Understanding how to maintain different RPMs can help athletes improve their performance, conserve energy, and maintain good form throughout the race. By varying the RPM during training, athletes can improve their endurance, power output, and efficiency. So, whether you're a seasoned triathlete or a beginner, consider incorporating RPM variation into your cycling training and take your performance to the next level!