No this has nothing to do with drugs. This is all about what I call the Lance effect of wanting
to develop an insanely high cadence on the bike.

So this is essentially a Friday QnA after I was asked this question earlier in the week.

One question, you mention go for higher cadence in swim and run , but not the bike. I’m curious about that when so many articles (eg the Lance Armstrong camp) tend to be saying increase the cadence on the bike? Cheers Geoffrey

Look the LA cadence effect has screwed many an Ironman and 70.3 athletes race. (screwed many of mine up to about 2006 until I saw the light).

There are many reasons why you the age grouper should steer clear of the insanely high cadences.

First up and even though LA was a triathlete first and then went to pro cycling and then came back to triathlon, he trained his high cadence to help his cycling.

Cycling was all he was doing (well outside of the other performance enhancing B.S). There was no run after the bike.

Simply you are not going to run well when you have fried the same neuromuscular firing pattern. See 90+ rpm on the bike may give you higher wattage output but it also means it comes at a much higher aerobic cost, it diminishes your needed (for the marathon) glycogen stores and finally fry’s your ability to run at a stride rate that allows you to run FAST off of
the bike.

Triathlon needs to be looked at as swimbikerun not as three different sports that athletes and coaches alike still think of it as. There is no gaps and each has a significant impact on the next.

I know what some of you may be thinking… Well Lance can run relatively fast off the bike with his high cadence, so can Crowie and a handful of others …

These guys are different to you the age grouper.

Both those guys have been athletes and professionals most of their lives and can train that pattern into the body.

Not so with you the age grouper and as a coach I want to give athletes the tools to get the job done in the most effective way possible.

Here are the basics:

Lower cadence on the bike means less glycogen usage, lower HR and therefore less aerobic cost. It’s easily trainable (more so than high cadences), and when you FOCUS on developing the all crucial stride rate on the run … you can then run fast on legs that for all purposes feel whacked from 180km on the bike but good when you get your run game on.

It’s quite simple really.

And the reason there is SO many articles in the high cadence camp is many just copy the age old ‘coaching’ B.S and they are not thinking in terms of SBR being ONE sport.

Ok there are some other reasons and then there are highly specific sessions and cadence ranges and when to push them that I teach my coached athletes and those that jump on board to my 70.3 or Ironman Blueprints.

So if you want the keys to the castle. You can grab one of my PB generating or Kona getting blueprints or set up a strategy call to become a one2one coached athlete.

Ironman Blueprint

70.3 Blueprint

Apply for coaching

And I just got this from TS Blueprint athlete Ben McDermid. “Anyway apologies for rambling on but I wanted you to know how valuable you, your blog and your blueprint has been for me and my family. So thank you thank you thank you.  You truly are making a difference in the lives of those who choose to let you.”

It’s only a snap shop of his email that is inspiring due to the fact that Bens wife was diagnosed with breast cancer back in January and as a family they decided that Ben should still do Port. What inspires me is how as a family they’re focused on beating the cancer. Her blog and the lessons and mindset Ben had developed since the day they found out.

Ben like his wife Lise is taking the bull by the horns and I look forward to the day when Lise beats this disease and is cheering Ben on with their boys as he lines up for Kona.

Did I tell you I love my job. I was born to coach.

Have an awesome weekend.