aerobic training and cadence

I think that training at target levels and cadence are two separate subjects. You can train at any target level with either high or low cadences. As to high cadence drills, I think they have a value but that value is unrelated to training at target levels. Rather, I have found that high-cadence drills tend to smooth out my stroke at all cadences and a smoother stroke is always a good thing. Since I have been riding with a PM, I have found a new and completely different reason for high-cadence drills. The issue is precise power management with slight fluctuations in grade and/or wind. I have found that I can manage my power with the greatest precision by managing cadence (each rpm is ~3w). But, grade and/or wind changes force me into a gear change if I get outside of my cadence comfort zone. Presently, that zone is ~75-110rpm and my preferred cadence is 95-100rpm. So, I am typically only 10-15rpm from the top end of my comfort zone and I have to gear up more often than I would like. So, I plan some high-cadence drills to increase my cadence comfort zone to ~75-120rpm, to eliminate a few gear changes.

As for the cadence, rappdaddyo is right. I try ro stay between 90-105 and for me, 97 is just sweet. as for the hips rocking, your seat is probably too high. Your hips should never rock on the saddle, start by lowering your seat just a half a centimeter and go for your ride the same way as before. If you watch professional cyclists thier hips never rock, they should stay smooth.

Raoul Duke6 said:

Hello everyone, I have been training hard for the last eight months. Lately i Have become concerned that i'm doing too much anerobic training and not nearly enough aerobic training. Does anyone have any advice on how training with the most gains should feel like? Should my legs burn and should i be out of breath, or is that too hard?

Also should i be almost bouncing on my seat from having such a high cadence or should i gear down a little?

Thank You.

What do you mean by "i'm doing too much anaerobic training?" Just because your legs burn doesn't mean you're anaerobic. As for training zones, there are a variety of zones that stimulate various responses, and a good training plan includes a mix of most/all of them.

Raoul Duke6 said:

i'm doing too much anerobic training and not nearly enough aerobic training. Does anyone have any advice on how training with the most gains should feel like? Should my legs burn and should i be out of breath, or is that too hard?
Thank You.

- Long EZ efforts are aerobic of course
- Long moderate efforts are aerobic also
- Long difficult efforts are mostly aerobic
- Short (less than 3min) intense efforts are mostly anerobic (they are not always difficult to sustain, specially the very short ones)
- Mid (between 3 and 12min) intense efforts are (very difficult to sustain) and are mostly aerobic, but with a very high portion of anerobic. Some like to call these efforts aerobic overload. Other call that VO2Max efforts
- Mid (between 12 and 45min) intense efforts are (very difficult, but very good for fitness) and are mostly aerobic, with a constant porton of anerobic. Some people like to call these efforts Lactate Threshold.

Note that this is a very simplified version. There are actually more training zones. And the durations vary from one individual to an other, and even for the same individual, from time to time.

But I hope that will help.

All these zones are good to stimulate. But intense days should be followed by fairly EZ days. You don't improve during difficult rides, you improve while you recover from difficult rides. Have fun🙂