Cadence at Design Quarter, Fourways, Johannesburg...
This is the 3rd Cadence branch and our first opportunity to offer any of our travelling customers the opportunity to keep up their training during their trips between Johannesburg and Durban!
We are in for a pretty big push for the scheduled opening date of MONDAY 27th FEBRUARY!
Training times will be same as Hillcrest and all bookings can be made through info@cadencecycling.co.za or Tel:031 7652611. Phone line is being installed at Design Quarter, we will publish the number on our web site and future newsletters.
The training block for Johannesburg will be just 1-week shorter at 11-weeks + 2 'transition' weeks free, 13 weeks total (see below), taking this build and peak program to the week ending 12th May before we hit the 2 week transition period to 26th May. This extra transition is essential to give you the opportunity to offload mental and physical fatigue and start your next fitness building block!
Winner of our R14,000 Sani2C competition...
Well done to Willie Rossouw.
Willie didn't have an entry so now he's in the race! Cadence financed the team entry as well as the 2 x 12 Week programs. We would like to thank the following companies for their support:
Good2Go Bicycle Repairs & Maintenance. G2G will support this team with a pre-race service as well as services at the end of the 1st and 2nd day. G2G's reputation for servicing quality is exemplary. They can be contacted on -
Fouche Hodkinson & McLoughlin are an audit firm that oversaw our systems and the draw.
There were a little over 200 entries in the draw, so the odds were excellent. This is not our first give away at Cadence and in the future, there will be more.
Keep an eye out for future competitions and give aways. If you didn't enter this one then make sure you stand a chance by entering the next. |
WHAT IS THE MOST EFFICIENCT PEDALLING CADENCE?
Whilst evidence is not conclusive, we do have some useful research from the European Journal of Applied Physiology as well as anecdotal evidence from a truly horrible race - the Hour Record!
First, the research:
Seven competitive cyclists were put through intervals at various intensities from 54%-93% of VO2 and at a cadence of 60, 80, 100, and 120rpm. The research looked at the oxygen cost of cycling at various leg speeds, gross efficiency, delta efficiency and other such parameters. The conclusion: Sustaining high power for prolonged periods is best at cadence of 90-105rpm.
Anecdotal evidence...
The Hour Record is a solo time trial on a track with the objective to cover the furthest distance in 60 minutes. The current record is 56.375km by Chris Boardman and the highest AVERAGE power (estimate) was over 500Watts by Miguel Indurain in 1994!
So, how fast did the Hour record breakers over the years pedal?
1972-Merckz:104rpm
1984-Moser:103rpm
1993-Obree:93rpm
1993-Boardman:102rpm
1994-Indurain:101rpm
1994-Rominger:101rpm
1996-Boardman:105rpm
You can draw your own conclusions but the evidence would suggest that even for recreational cyclists, your efficiency and endurance will be better at a cadence around 100rpm. |
20th/21st February 2012 for 12-weeks (+ 2 Free Weeks) - leading right up to Sani2C:
Base is over and it's time to enter a Build and Peak period. As a bonus, we will be extending this next block to 14 Weeks at no extra charge. The additional 2 weeks will be a 'transition' period to give you the opportunity to offload residual fatigue and allow your fitness to build progressively through the year without feeling burnt out.
This coming February to May training block will also include access to MyPlan on-line training program. MyPlan will also follow a build and peak structure and will be designed around your available training hours, taking care of your training outside of Cadence sessions!
12-Week (+2 Free) Build & Peak Training Time Slots - Hillcrest
Mon/Wed 5a.m. - 20 February (sold out) (Program peaks before Sani2C 2012 + 2week Transition)
Mon/Wed 6a.m. - 20 February
Mon/Wed 8a.m. - 20 February
Mon/Wed 5p.m. - 20 February
Tues/Thur 5a.m. - 21 February (sold out)
Tues/Thur 6a.m. - 21 February
Tues/Thur 5p.m. -21 February
Tues/Thur 6p.m. - 21 February (sold out)
12-Week (+2 Free) Build & Peak Training Time Slots - Durban North
Mon/Wed 5a.m. - 20 February
Mon/Wed 6a.m. - 20 February
Mon/Wed 5:30p.m. - 20 February (subject to 30min time change if over-booked)
Tues/Thur 5a.m. - 21 February
Tues/Thur 8:15a.m. - 21 February
Tues/Thur 6a.m. - 21 February
Tues/Thur 5:30p.m. - 21 February (subject to 30min time change if over-booked)
11-Week (+2 Free) Build & Peak Training Time Slots - Design Quarter, Fourways
Mon/Wed 5a.m. - 27 February (Program peaks before Sani2C 2012 + 2week Transition)
Mon/Wed 6a.m. - 27 February
Mon/Wed 8a.m. - 27 February
Mon/Wed 5p.m. - 27 February
Tues/Thur 5a.m. - 28 February
Tues/Thur 6a.m. - 28 February
Tues/Thur 5p.m. -28 February
Tues/Thur 6p.m. - 28 February
E-mail us to book your space: info@cadencecycling.co.za or call 031 7652611 |
