Kadensologi

Som cykeltränare får jag ofta frågan om vilken som är den bästa kadensen. Detta är väldigt svårt att svara på eftersom det beror på flera faktorer, som t.ex. om du spurtar, kör tempo, mountainbike, landsväg, uppför, nerför, vilken vevarmslängd du har, din prestationsnivå, vilken muskelfysiologi du har etc etc.

Läste precis en forskningsöversikt från 2009 som behandlade just kadens och nedan är en sammanfattning (abstract):

Cadence or pedal rate is widely accepted as an important factor influencing economy of motion, power output, perceived exertion and the development of fatigue during cycling. As a result, the cadence selected by a cyclist’s could have a significant influence on their performance. Despite this, the cadence that optimises performance during an individual cycling task is currently unclear. The purpose of this review therefore was to examine the relevant literature surrounding cycling cadence in order provide a greater understanding of how different cadences might optimise cycling performance. Based on research to date, it would appear that relatively high pedal rates (100-120rpm) improve sprint cycling performance, since muscle force and neuromuscular fatigue are reduced, and cycling power output maximised at such pedal rates. However, extremely high cadences increase the metabolic cost of cycling. Therefore prolonged cycling (i.e. road time trials) may benefit from a slightly reduced cadence (~90-100rpm). During ultra-endurance cycling (i.e. >4h), performance might be improved through the use of a relatively low cadence (70-90rpm), since lower cadences have been shown to improve cycling economy and lower energy demands. However, such low cadences are known to increase the pedal forces necessary to maintain a given power output. Future research is needed to examine the multitude of factors known to influence optimal cycling cadence (i.e. economy, power output and fatigue development) in order to confirm the range of cadences that are optimal during specific cycling tasks.

Vill du läsa hela artikeln finns den att ladda ner som pdf.

En man som gillade hög kadens, både på platten och uppför, är ju Lance Armstrong. I teorin en inte särskilt bra idé eftersom det kostar mycket mer syre att trampa fort. Men har man gott som syre så...