Cycling Training for Triathlon - Big ring or small ring?

Spins · 02-03-2009 12:12pm #1

Is it best to train in the small ring and get the revs in your legs at this time of year or should you train in the big ring, pushing gears, for developing more powerful legs? Or is the simple answer, a mixture of both. Any tips?

scottreynolds · 02-03-2009 12:23pm

Spins wrote: »

Is it best to train in the small ring and get the revs in your legs at this time of year or should you train in the big ring, pushing gears, for developing more powerful legs? Or is the simple answer, a mixture of both. Any tips?

The best answer is niether, both, either.

But seriously I think the best training is using your race pace as a guidance. You need a miture of training at or above race pace for shorter durations and also slower longer rides to build up your endurance.

If you have a particular problem with cadence then you can try to spin more at a higher cadence. It all really depends on your goals but your training should never be all one or the other.... big ring small ring is old school thinking. ..... someone will come along here soon and say get a fixie.

blorg · 02-03-2009 1:09pm

tunney will probably come along and rip into you in a bit but underneath it all there will probably be some good advice

oh, and get a fixie

tunney · 02-03-2009 1:11pm

blorg wrote: »

tunney will probably come along and rip into you in a bit but underneath it all there will probably be some good advice

oh, and get a fixie

What did I do to deserve this reputation??????

blorg · 02-03-2009 1:19pm

tunney wrote: »

What did I do to deserve this reputation??????

I think you are quite forthright in your views tunney, and they are specialized to people who are looking to race, but I think for a topic like this no-one would question your expertise!

tunney · 02-03-2009 2:02pm

Spins wrote: »

Is it best to train in the small ring and get the revs in your legs at this time of year or should you train in the big ring, pushing gears, for developing more powerful legs? Or is the simple answer, a mixture of both. Any tips?

Its generally accepted that a persons optimal cadence will be in the range 80-100rpm. At this optimal cadence power production will be at its highest for the least cost on the legs and lungs.

However your question is in relation to training cadences and in my opinion the answer is you should be training at your normal cadence, and at cadences well above this, and at cadences well below this.

There is a place for big gear work (cadence <55rpm) and a place for high cadence work (cadence >110rpm). BG work is best done on a hill or turbo training and done as intervals (2min 53x12, 1 min spin and build up to 8 on 1 off). HC work is best on a turbo I find. 30seconds to 1.5 minutes on, 30seconds off.

If you are normally a masher (rpm in the 80s) do more HC. If you are a spinner, and most beginners triathletes are, do more BG. But be very very careful to build up the BG work slowly and if you get any knee pain stop it.

My two cents.

tunney · 02-03-2009 2:07pm

I should have mentioned that HC work can be done all throughout the year but BG work should only be done in the Prep and Base phases. I've been doing my BG work from Oct/Nov and I'll finish it up in two or so weeks.

scottreynolds · 02-03-2009 2:13pm

tunney wrote: »

Its generally accepted that a persons optimal cadence will be in the range 80-100rpm. At this optimal cadence power production will be at its highest for the least cost on the legs and lungs.

However your question is in relation to training cadences and in my opinion the answer is you should be training at your normal cadence, and at cadences well above this, and at cadences well below this.

There is a place for big gear work (cadence <55rpm) and a place for high cadence work (cadence >110rpm). BG work is best done on a hill or turbo training and done as intervals (2min 53x12, 1 min spin and build up to 8 on 1 off). HC work is best on a turbo I find. 30seconds to 1.5 minutes on, 30seconds off.

If you are normally a masher (rpm in the 80s) do more HC. If you are a spinner, and most beginners triathletes are, do more BG. But be very very careful to build up the BG work slowly and if you get any knee pain stop it.

My two cents.

I knew someone would copy my answer

Spins · 02-03-2009 2:27pm

Tunney, what if I've done no BG work to date this year, it's all been HC endurance work (c. 40-50k Saturday spin, c. 80-100k Sunday spin plus one mid week spin c. 40k), are you suggesting it's too late to begin BG work? Or are you advising that I take it easy on the BG work and don't mess up my knees? My first tri this year is the Valentia Tri on 16th May?

tunney · 02-03-2009 3:50pm

Spins wrote: »

Tunney, what if I've done no BG work to date this year, it's all been HC endurance work (c. 40-50k Saturday spin, c. 80-100k Sunday spin plus one mid week spin c. 40k), are you suggesting it's too late to begin BG work? Or are you advising that I take it easy on the BG work and don't mess up my knees? My first tri this year is the Valentia Tri on 16th May?

Whats your background in cycling?
How long have you been cycling for?
Whats you 40km TT time?
When did you start bike training?
Are you following a training plan?

Spins · 02-03-2009 4:33pm

Background/How long cycling? - Cycled competitively for four years from age 14-17 with Waterford Cycling Club, team medal in all irelands U-16 at Mondello (Didn't think I'd ever get to score some points of that one again). Age 35 now. Gave up then. Moved to Dublin age 18-30, commuted to college/work on bike, no training. Last year did 3 sprint distance Tris. Started training last March, so I'm only back cycling a year, but loving it. Trian now with Waterford Tri Club. Do Sunday morning cycle with Comeragh club.
40km TT? - Don't know to be honest, fastest 20 km last year in triathlon was c. 34mins, but I reckon I'd be a good bit faster now....
Started bike training? - April 08 but more seriously/harder only since December. Keen to learn and improve.
Training Plan? - No other than attending all the Tri Club sessions i.e. currently cycling 3days/week, running 3days/week, swimming 1day/week.

Should I do some BG training or not?

tunney · 02-03-2009 4:36pm

Spins wrote: »

Background/How long cycling? - Cycled competitively for four years from age 14-17 with Waterford Cycling Club, team medal in all irelands U-16 at Mondello (Didn't think I'd ever get to score some points of that one again). Age 35 now. Gave up then. Moved to Dublin age 18-30, commuted to college/work on bike, no training. Last year did 3 sprint distance Tris. Started training last March, so I'm only back cycling a year, but loving it. Trian now with Waterford Tri Club. Do Sunday morning cycle with Comeragh club.
40km TT? - Don't know to be honest, fastest 20 km last year in triathlon was c. 34mins, but I reckon I'd be a good bit faster now....
Started bike training? - April 08 but more seriously/harder only since December. Keen to learn and improve.
Training Plan? - No other than attending all the Tri Club sessions i.e. currently cycling 3days/week, running 3days/week, swimming 1day/week.

Should I do some BG training or not?

What club are you in? {edit} missed that.

In all honesty - should you do BG work, I don't know. I don't know how you cycle, I don't know your form and I don't know how you plan to approach your racing season.

I think rather than thinking about a specific session or type of session you need to come up with an overal plan on how you are going to prepare for your racing season. Once you know what you key races are then its possible to work on a proper training plan and see what training is appropriate for different times.

Sorry its not a yes/no.

Spins · 02-03-2009 9:25pm

No worries Tunney. Wasn't looking for a training plan or anything, just tips. Thanks anyway for your tuppence worth. Got a good book out of library today on cycling training, stuff in it on endurance:power training. Member of Waterford Triathlon Club BTW.

Cycling Training for Triathlon - Big ring or small ring?

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