Muscle Tension Intervals and cadence drills

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Kermithimself
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by Kermithimself

Can anyone elaborate on the benefits of doing these type of intervals as a cyclist?

I really like the cadence drills, but would like to know what exactly it is that they do, besides spinning my legs faster than usual.

Also the muscle tension intervals(riding in a hard gear, low cadence about 50-60 RPM). I've previously been a bit sceptic about these, but have not read why some people think that these are great.
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Martin.F
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by Martin.F

I've read about a lot of people having great results with the muscle tension intervals. In norwegian we call them "styrketråkk". I've heard lots of talk about Kristoff being one of the guys to do a lot of these in the winter period, and the other guys from the same area (west-Norway) does the same thing. These guys are typically in the 5-5.5 w/kg threshold range, so they must be doing something right. The norwegian olympic commitee that is in charge of elite level sports in Norway recommends this type of training as well, and have it in their official recommended trainingplan for winter base period for elite level athletes (here for those that reads norwegian: http://www.olympiatoppen.no/fagavdeling ... 3372.media)

I'm going to try this combined with LSD and strength-training through december to see if it's any good for me. Usually it's recommended to have 4-15 minute long intervals with a total duration of 45-60 minutes.

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devinci
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by devinci

they're doing something right.... or have the right genetics

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Martin.F
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by Martin.F

Sure, and it may also be from other factors. Stimulating enviroment socially where lots of training and serious riding and a "get fit" lifestyle is not only accepted but encouraged might be one of them. Plus there may be something with the race program, LSD rides they do together etc.

I still think it's a good way to build base strength and torque in the beginning of the off-season.

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Tapeworm
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by Tapeworm

You'll have to explain exactly what these are and the protocols used.
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Kermithimself
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by Kermithimself

Muscle Tension Intervals:
4x5 minutes 60 RPM, zone 3 - 2 min RI
4x8 minutes 60 RPM, zone 3 - 5 min RI

Cadence drills:
4x5 minutes 105-130 RPM, no specific zone, 5 min RI
4x8 minutes 105-130 RPM, no specific zone, 5 min RI
4x10 minutes 105-130 RPM, no specific zone, 5 min RI
- focus on not bouncing or rocking hips
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jekyll man
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by jekyll man

maybe slightly different muscle recruitment using low cadence but i think in z3 you'll be struggling to hold it to the right effort.

Better off in my opinion riding doing either a proper endurance/ tempo ride or specific strength training.
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ITTY
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by ITTY

I ride my singlespeed CX bike during the winter, which pretty much covers all of it. I must be on to something :beerchug:
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