Ask a Cycling Coach Podcast - Presented by TrainerRoad

LOW CADENCE TRAINING: MYTH OR SCIENCE-BACKED? | Ask a Cycling Coach Podcast 565

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Dec 25, 2025
Explore the intriguing world of low cadence training, where Coach Jonathan deciphers its mixed research results. Uncover the physiological foundations behind muscle fiber recruitment and how elite cyclists leverage this method. Delve into studies that highlight both benefits and potential drawbacks, including knee stress risks. Get practical tips on when and how to safely incorporate this training strategy into your routine. It’s a deep dive into a nuanced aspect of cycling training that could change the way you ride!
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ADVICE

TrainerRoad AI Is Custom, Not ChatGPT

  • TrainerRoad AI replaces Adaptive Training with custom-trained models, not generic LLMs.
  • Expect better workout matching, fewer misses, and measurable FTP and PR improvements per company testing.
INSIGHT

Cadence Effects Are Specific

  • Nimmerichter (2012) found low-cadence hill training improved uphill power and also benefited flat time trials.
  • High-cadence training improved flats but worsened climbing, suggesting specificity matters.
INSIGHT

Recent Female Cohort Showed Strong Gains

  • A 2024 study in trained female cyclists showed larger VO2max and MAP gains with low-cadence high-intensity work.
  • The low-cadence group improved roughly twice as much in VO2max as the free-cadence group.
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