Big Gear for Big Power
The early season is the perfect time to focus on building strength and endurance through low-cadence, high-power training. This often-overlooked technique can yield impressive results and set you up for your best season yet.
Cyclists who commit to structured low-cadence training during the off-season see significant improvements in performance metrics. In just 8 weeks, studies show that:
- First threshold power increased by 22% (compared to 8% without low-cadence work).
- Second threshold power improved by 17% (versus 4% without it).
- VO2max power rose by 9% (compared to 4% otherwise).
Why Low-Cadence Training Works
Low-cadence, high-power intervals mimic the resistance and muscle recruitment patterns of strength training, activating more muscle fibres and improving muscular endurance. Over time, this builds strength, enhances fitness, and helps you generate more power across your entire cadence range.
It’s not just for professionals—low-cadence work is highly effective for cyclists of all levels. The key is starting conservatively and gradually increasing the intensity and duration to avoid injury and allow your body to adapt.
Pro Tip: Begin with short intervals to let your knees, hips, and ankles adjust to the increased load. As your strength improves, extend the duration and intensity.
How to Incorporate Low-Cadence Training into Your Plan
- On a Trainer: Maintain cadence between 50–70 rpm during intervals. Focus on 3–5-minute efforts at moderate to high intensity. Take 2–3 minutes of recovery between intervals and build the number of repetitions over time.
- On Hills: Find a steady climb and ride in a bigger gear at low cadence. Keep initial intervals short and controlled. As your fitness improves, gradually increase the duration and intensity.
Progressive Structure Example:
- Weeks 1–2: 3 x 3-minute low-cadence intervals at moderate intensity with high cadence (90-95rpm) light gear work recoveries.
- Weeks 3–4: 4 x 4-minute intervals, increasing power output slightly with high cadence (90-95rpm) light gear work recoveries.
- Weeks 5–8: Build to 5 x 5-minute intervals at threshold effort with 3-minute high cadence (90-95rpm) light gear work recoveries.
The Long-Term Benefits
Incorporating low-cadence training into your off-season programme not only boosts your muscular endurance and power but also enhances your resilience for long climbs, time trials, and high-intensity surges during races. This focused strength work will give you a competitive edge when the season kicks off.
Fuel Your Training and Recovery
To maximise your gains, proper fuelling and recovery are essential.
- Post-session, replenish your muscles with a High Protein Recovery Drink or a Protein Bar to support recovery and rebuild strength.
Low-cadence work is your secret weapon—build strength, boost power, and enter the next season stronger than ever.