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Relationship B
etween Cadence And Resistance:
Cadence, resistance and intensity are interrelated. For any given intensity, there is a correlated
cadence and resistance combination. In other words, if
one knows the intensity (heart rate)
he/she
to exercise at, and s
elects the cadence at which to ride, he/she
can find the right resistance to
get to that intensity. Or if given a target intensity and target cadence,
one
can dial in the right amount
of resistance.
In other words, for every
selected cadence parameter combined with a heart rate range, one
should
be able to find a resistance that will attain that heart rate. The goal is to find that resistance through
experimentation. Remember that on some days the resistance may be slightly different than other
days due to
factors such as fatigue, stress, overtraining, or medication.
Applying The Concept
:
The following examples will help
the rider
to understand and learn to apply this relationship between
cadence, heart rate and intensity.
1. Ride at a steady state heart rate of 75% maximal heart rate (MHR
) on a flat road, at a
cadence in the range of 85–95 RPM
. Dial in the amount of resistance necessary to reach that
goal.
2. Now find a moderate to hard seated climb at a cadence of 65-70 RPM and at a high-
end
aerobic HR of around 80% MHR
(a range is sufficient). Dial in the right amount of resistance
to reach that goal.
3. Now suppose the hill just became a little easier, but one wants
to maintain the same HR of
80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What does
need to do to stay at the same intensity as cadence increases? Answer: reduce the
resistance just a little.