THE PANACEA INTERVAL
We are all looking for that perfect interval, the one that wastes no time in getting us fit and fast! A year down the line and a stream of testimonials suggest Cadence is doing a pretty good job - and now it's possible to do it even better.
Training cyclists to gain the maximum benefit from minimum hours is a challenge and we are really pleased to have new data on the performance benefits of a combination of 3 interval sessions/week.
We knew there was value in doing 2 high intensity sessions per week plus a 3rd session of Sweet Spot training but wanted to see real evidence from some riders at Cadence.
At 325Watts for a 20min performance test from a sub 80kg rider that started with us at 275Watts, we are confident this combination of training can take a rider to a pretty competitive level on limited hours!
For the programs in May, we will coach you twice per week, emphasising high intensity interval training, plus, recommend a 3rd session each week consisting of Sweet Spot training that can be performed on any day. We have seen remarkable improvements with each rider that has CONSISTENTLY trained each week in this fashion.
We now look forward to seeing the results from a pool of riders! |
RIDER PROFILE
When Barney Buchan joined Cadence, his 20min average power and heart rate was 198Watts/175BPM at a body weight of 83kgs. Barney was unable to train anywhere but Cadence for 4.5months due to a wrist fracture. By month 6, he had dropped down to 79kg and put out 43% more power at fewer heart beats- 283Watts/172BPM. He is at JoBerg2C now, his first ever multi-stage race!.
Consistent training weeks with Sweet Spots were the recipe. Well done Barney!
"I obviously couldn't have done it without your training. I didn't ride my bike from before the August test until after mid Jan so it was pretty much Cadence all the way. Thanks" |
Power to weight. There's nothing like a graphical presentation to illustrate the effect that weight has on cycling. You can take 2 riders with identical energy system development but with a 10kg weight difference, the light rider will trounce the heavier rider.
Those familiar with Cadence will appreciate that once you hit 300Watts for 20min, finding 10% becomes a BIG challenge. If you have a few kilograms to lose or even 10kg like the above example, you will see just how dramatically this can improve your hill climbing and overall performance. With a lower energy demand by being lighter, you can also expect increased endurance on top of your speed improvement. |
