T
Tony
Guest
Reading from "Lactate Threshold Training" (Janssen 2001) recently, I saw a
section about pedaling frequency that seemed to confirm the advantages of
using a high cadence at certain times when cycle racing. This is of course
the style of Armstrong and Indurain, especially when climbing. Their success
using this technique makes it intriguing.
As I understand it, basically with a bigger gear (lower cadence), the muscle
contraction is longer and requires more power and will become anaerobic
sooner than will a higher cadence that requires less power per contraction.
Thus at the same speed, two equally fit athletes each using a different
cadence will be doing a different kind of workout. The cyclist using a
lower cadence will be getting more of a strength workout, and the cyclist
using a higher cadence will be getting a more aerobic workout and will
breathe harder as a result. But the one using the higher cadence will
recover faster and be able to go longer because there will be less muscle
damage. All this for Two riders of equal ability going the same speed.
It is the contraction force necessary that determines which muscles will do
the work. First, slow twitch (type I muscle fibers) always do the work
first unless the contraction requires greater speed or force than the type
I's can handle. If the force is greater, the medium twitch (type IIa's and
others) kick in, and while these are partially aerobic, they produce more
lactate than type I's, and thus fatigue more quickly. If the force
necessary is still greater, fast twitch (type IIb) muscles kick in, but
these will fatigue very quickly.
The surprising thing to me is that for the same workout effort, it can turn
out to be a strength workout or an aerobic workout. This certainly has
implications for both training and racing, and has clearly not been
exploited by many racers. Strength workouts require longer to recover from.
It now seems clear why Armstrong usually seems to have fresher legs than
other riders when climbing in the mountains day after day. The higher
cadence is more aerobic and saves on muscle fatigue.
The evidence seems clear on this for cycling, as it makes sense from a
muscle physiology point of view. I'm wondering if similar principles might
be true for running too. Is a shorter but faster stride more aerobic for
the same speed? I believe over-striding is known to have a tendency to wear
out the legs, and this might be a demonstration of this principle.
A separate but related question is: to what degree does the difference in
cycling cadence (and possibly stride rate in activities like running and
hiking) produce differences in hypertrophy? Thus, is hypertrophy after
endurance exercise a demonstration of this principle of it being more of a
strength workload as opposed to an aerobic workload? My understanding is
that type I muscle fibers do not experience hypertrophy to the same extent
of type IIa and IIb fibers. In my experience, high cadence cycling produces
less hypertrophy than low cadence cycling. Also, certain activities like
trail running in hilly areas tend to produce much more hypertrophy. To what
extent is this evidence that the workload is more anaerobic? Any other
ideas on this?
- Tony
section about pedaling frequency that seemed to confirm the advantages of
using a high cadence at certain times when cycle racing. This is of course
the style of Armstrong and Indurain, especially when climbing. Their success
using this technique makes it intriguing.
As I understand it, basically with a bigger gear (lower cadence), the muscle
contraction is longer and requires more power and will become anaerobic
sooner than will a higher cadence that requires less power per contraction.
Thus at the same speed, two equally fit athletes each using a different
cadence will be doing a different kind of workout. The cyclist using a
lower cadence will be getting more of a strength workout, and the cyclist
using a higher cadence will be getting a more aerobic workout and will
breathe harder as a result. But the one using the higher cadence will
recover faster and be able to go longer because there will be less muscle
damage. All this for Two riders of equal ability going the same speed.
It is the contraction force necessary that determines which muscles will do
the work. First, slow twitch (type I muscle fibers) always do the work
first unless the contraction requires greater speed or force than the type
I's can handle. If the force is greater, the medium twitch (type IIa's and
others) kick in, and while these are partially aerobic, they produce more
lactate than type I's, and thus fatigue more quickly. If the force
necessary is still greater, fast twitch (type IIb) muscles kick in, but
these will fatigue very quickly.
The surprising thing to me is that for the same workout effort, it can turn
out to be a strength workout or an aerobic workout. This certainly has
implications for both training and racing, and has clearly not been
exploited by many racers. Strength workouts require longer to recover from.
It now seems clear why Armstrong usually seems to have fresher legs than
other riders when climbing in the mountains day after day. The higher
cadence is more aerobic and saves on muscle fatigue.
The evidence seems clear on this for cycling, as it makes sense from a
muscle physiology point of view. I'm wondering if similar principles might
be true for running too. Is a shorter but faster stride more aerobic for
the same speed? I believe over-striding is known to have a tendency to wear
out the legs, and this might be a demonstration of this principle.
A separate but related question is: to what degree does the difference in
cycling cadence (and possibly stride rate in activities like running and
hiking) produce differences in hypertrophy? Thus, is hypertrophy after
endurance exercise a demonstration of this principle of it being more of a
strength workload as opposed to an aerobic workload? My understanding is
that type I muscle fibers do not experience hypertrophy to the same extent
of type IIa and IIb fibers. In my experience, high cadence cycling produces
less hypertrophy than low cadence cycling. Also, certain activities like
trail running in hilly areas tend to produce much more hypertrophy. To what
extent is this evidence that the workload is more anaerobic? Any other
ideas on this?
- Tony