There are two ways to make your bicycle go faster; push a larger gear or complete more revolutions per minute of the pedals. By increasing your cadence you can increase wattage and pace while putting less stress on your muscular system than you would by merely pushing a larger gear. The key is to become comfortable at higher RPM’s so that you remain aerobic and smooth.
To watch a cyclist with effortless and fluid motion is a thing of beauty. They are more likely to maximize efficiency, avoid injury and prevent mechanicals. The load placed on the knee, for example, at 75 RPM’s vs. 100 RPM’s at the same speed is very different. The load placed on your muscles is also very different and so you will be able to maintain that pace for a longer period of time.
The idea is not to become comfortable at 130 RPM’s. It is to be comfortable at 95 or 100 RPM’s….but truly comfortable and fluid. The athletes that I coach usually find these to be the most difficult rides during the offseason but by end the base period are greatful for the increased wattage without increased load. This is just one example of many options and these are so hard to complete that a custom approach to each cyclist is not a bad idea:
Use as easy a gear ratio as necessary to maintain cadence:
100 RPMs for 5 minutes
1 minute off
105 RPM’s for 5 minutes
1 minute off
110 RPM’s for 5 minutes
1 minute off
115 RPM’s for 5 minutes
1 minute off
115 RPM’s for 3 minutes
1 minute off
120 RPM’s for 3 minutes
1 minute off
125 RPM’s for 3 minutes
1 minute off
130 RPM’s for 3 minutes
1 minute off
130 RPM’s for 2 minutes
As with all rides warm up for at least 15 minutes and down for at least 10. The above is one set and try to build to three. Each set should be followed by 6 minutes of recovery. It is meant to be done on a trainer or rollers as I cannot imagine doing this on the road!