Yes and I think that advice stems from the pro ranks where typically their race cadence is quite high 95+ in many cases. The demands for that type of racing though are fairly unique. Many top pros are also known for their training using extremely low cadence for long periods. I also think loading the legs scares many, especially those with strength deficiencies or strength to weight issues. The old expression spin to win still has a lot of validity. In this situation though, think of low cadence work as an opportunity to build endurable power and not necessarily the optimal cadence for your typical ride.
I think this is a pretty strong indication that there is work to be done on a more muscular endurance side of things to handle the increased tension better. The things you dont like doing often yield the most benefit.
3:10 Bullshit, if you wanna build big muscle need to combine low cadence&powerlifting. Not just gym. I have different thoughts about this... Just use 40-45 rpm till you get tired of it, (forget any range greater than 65)don't try to rush anything with time and consistency you get stronger. + powerlifting
Building muscle wasn't the point so I'll leave that point aside. While I agree a low cadence range emphasizes the mechanism of this training type it's simply not applicable nor appropriate to the majority. For many 65RPM will elicit quite significant adaptation so it is a very appropriate recommendation.
Been doing this training 50-60km a day 6x a week for a month now at 42x11 using a hybrid bike and i noticed my str endurance improved a lot. Im now considering of changing my chainring to 48T. Question, will this training also improve hill climbs?
Yes it should. Being able to sustain greater power output for longer helps all aspects of cycling. For climbing the improvements come from improved power to weight ratio. If you increase power without gaining weight, or better if losing weight you should climb faster. Even at higher cadence the low cadence training will help build endurance.
I'm 66 and training for my first Ironman. Not done much specific bike training other than doing longer distances and more climbing. Could this be useful for a person my age?
Yes absolutely it's useful for anyone, same principles apply throughout the age range. You do need to be a little more cautious though as with age the joints have some wear and recovery is a bit slower. I'd say start with short blocks in that higher range to be safe and see how you respond. If you're generally healthy and have a good bike fit there shouldn't be an issue. As you progress things you will see an improvement in your general bike strength and endurance.
