What Is The Optimal Cycling Cadence For You To Run Faster Off The Bike? | GTN Does Science

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The first ever GTN does science is here! In this video we test the optimal cycling cadence to help you run off the bike efficiently in your next triathlon. What is your prediction?
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The relationship between your bike cadence and your run cadence off the bike has long been debated. It is commonly thought that your run cadence should match your cycling cadence, but is there any truth in this?
For this experiment we are at the Team Bath lab with head physiologist Jonathon Robinson. The test involved 3 sets of a 10 minute bike ride, followed by a 5 minute run off the bike. The run will be at the same cadence (170spm) but the bike will be done at varying cadences (65, 85 and 105rpm). Mark will complete these tests at his sprint distance intensity and Heather will do this at her her half-ironman intensity.
As there is not much evidence on this subject we tested everything including VO2, heart rate, lactate and perceived effort of exertion.
Check out the full video for the results and let us know your predictions in the comments below 👇
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Опубликовано:

15 окт 2024

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Комментарии : 61

@CMitoKnight 7 лет назад

As a mitochondrial researcher I want to try to explain this a bit. So overall VO2 max is not a measure of one energy system but rather a measure of overall energy production. This is because you can’t control your aerobic vs anaerobic systems they are both always running. I understand we all want to avoid lactate production from anaerobic (citric acid cycle) energy production, but in reality the lower VO2 max score is showing that they actually needed less energy to perform the same tasks. So that will mean a lower aerobic and anaerobic energy production for the same run. Though we all wish we had control over those systems we really don’t. However, we can design training for each system based on time intervals. Still, both are always running in healthy mitochondria. Short sprints do rely more on glycogen storage and anaerobic systems for fast cheap energy. While anything over 45 seconds will be aerobic and rely on the oxidative phosphorylation system (OXPHOS) system. Leveraging this type of training can improve the efficiency and size of glycogen stores for sprint and changes in pace. The best way to think about it is that every increase in pace you are generating more lactate and using energy stores faster so they need to be replaced. The OXPHOS system requires by products of the critic acid cycle to function, so to produce more energy the anaerobic system is upregulated first. The important thing though, is they are both upregulated. The OXPHOS system just takes a few seconds to pick up the pace where as the anaerobic systems are instant because they have stores of energy (ATP) they maintain and just keep stocked up. However, they run out fast. That’s why it is about 45 seconds worth in a fit athlete. The idea that biking at the same pace actually makes a lot of sense if you think about it this way. By maintaining a pace the OXPHOS system does not need to be upregulated when you get off the bike like it does when you bike at 65 rpm. The decrease in VO2 max after a faster bike is because the system can slow down gradually as ATP stores are replenished. However, triathlon bikes are longer than the runs. So, you might be out of energy by the time you get to the run if you make the bike too hard. 105 would certainly do me in. You need to know your limits. Overall, the results are to be expected and are a testament to the controlled environment they were in. Hope that helps. Great video guys! Love it! Mitochondria for the win!

@ironmantooltime 7 лет назад

Can I get mitochondria with caffeine? 🤔

@CMitoKnight 7 лет назад

ironman tooltime caffeine has some interesting effects but the general result is increased energy production from the mitochondria you already have. However, this is short lived and has some consequences. Research shows caffeine can aid in endurance. Still, it requires multiple doses in a triathlon length event and must be taken before starting. Hope that answers that for you. You can’t get more mitochondria from caffeine, but can benefit some athletes. I should also say dosing varies. Too much is very bad. Not enough has no effect. Needs to be trialed in training.

@robg109 7 лет назад

Cameron McKnight deep! but makes sense

@adeetjain2300 5 лет назад

Amazing explanation Cameron never knew this

@pinpointmarketing4183 3 года назад

Great insight. Fair play. Hope there won’t be “copy and pasters” out there using your comment 😂

@cphilipbrown 7 лет назад

My understanding is at a given power if your cadence drips then the power contribution from the muscles goes up and the cardiovascular contribution goes down. If the cadence goes up the muscular contribution goes down and the cardiovascular contribution goes up. So your vo2 scores make total sense

@janpeterlassen7791 7 лет назад

that's exactly what I thought

@PavelMachyniak 6 лет назад

Yes exactly and it is more efficient and economical to train cardio system than build powerful muscles which add up on the weight.

@jabyers Год назад

Probably worth reading some papers on trials done for this sort of experiment. It certainly makes sense that applying more pressure (low cadence cycle) drains strength/power, Whereas high cadence (cycle) uses vascular system more and saves the leg muscles..

@echtogammut 7 лет назад

One thing about using trainers for this kind of test is they give a skewed reading versus real world. In the real world you spend 20-30% of your time freewheeling, this can mean soft pedaling or just not pedaling at all. This is born out in pro's Strava data sheets, where best case pedaling time is 88% during short time trials and worst case of 68% for roadies in a peloton. Going back to the lab, the issue with trainers is the inability to soft pedal. Typically a low cadence rider exerts high watts for a duration, then reduces power enough to maintain their speed. In contrast a high revolution rider exerts a more linear, but lower power output for a ride. The high cadence rider will be more accurately represented on a trainer, but the lower cadence rider's style will not. As a side note, after your recent video on running cadence, I switched to a 180 spm cadence and I definitely saw a huge improvement. My average heart rate went up, but it knocked 30 seconds off my average per mile pace. More importantly going from a 170 to 180 spm cadence seems to be allowing me to run without some pain I previously experiencing.

@morosis82 7 лет назад

With regards to the freewheeling thing, you're certainly right in a standard road cycling setting, but in triathlon you spend very little time freewheeling, especially in non-drafting races. I can't remember ever freewheeling during a race except around a bend, or approaching a turnaround point. I softpedal downhill usually.

@jeremysweeten2792 7 лет назад

In short: practice makes perfect. Nutrition, cadence, transition, etc. It is all determined by PRACTICE

@stijndeklerk 7 лет назад

Great effort guys! Same here, 85 cadence on both bike and run, comes most natural to me.

@CMitoKnight 7 лет назад

I always aim for 85-90 cause otherwise my run has always suffered. Never knew why or even that it was a thing. Just knew what worked for me! Thanks for that though, very neat and informative

@xGshikamaru 7 лет назад

My cadence has been higher and higher on the run, these days I’m running at over 180 steps per minute (183 this morning easy run, 184 last friday threshold run), matched cadence would be around 95rpm. I think I would blow up quicker if I cycled at that cadence, because my heart rate is usually higher at a higher cadence on the bike. So it’s a tradeoff, sometimes I find varying cadence on the bike is probably more efficient. It’s quite hard to output a huge amount of power on descents, so that’s an opportunity to push a higher gear and lower cadence, then on the flat using a higher cadence. Climbing for me often results in lower cadence than on the flat because it’s hard to have a high cadence when getting out of the saddle. I agree with Jon Shook, if you want to have a nice run start you need to back it off towards the end of the bike leg.

@ianiscaratti4924 6 лет назад

xGshikamaru my hr is higher with high cadence too but my i can hold it for longer because the muscles stay fresh

@ironmantooltime 7 лет назад

Very cool. You're also more likely to ride a lower cadence on a hilly or mountain course which goes to show what you're going to feel on the run. Maybe more teeth on the cassette to help push a higher cadence than you necessarily feel you need would be good. Or, it may be that the higher efficiency on low cadence on the bike may start to hit the bike itself given a longer test period. 😀

@DorZ1983 7 лет назад

Great video, confirms my 85rpm => 170spm. Cleared quit a bit.

@HydeMyJekyll 7 лет назад

wow, i'm surprised she can say that 65 rpm on the bike felt the easiest! I sometimes do a workout with 4 equal intervals, the first at 60 rpm, second at 80 rpm, third at 100 rpm, and 4th at whichever cadence was the most challenging. I have a hard time even holding 60 rpm due to the stresses on my knees, where making the same power at 90+ rpm is way easier on the joints.

@jlowhighlow 7 лет назад

Do you think it would work if you ride at your preferred cadence for most of the cycle, and then for the last 10 minutes or so switch it to your running cadence to get your system primed and then off you go?

@budesmatpicu3992 7 лет назад

imagine Froomey running with his bike cadence (that Ventoux praying mantiss run was just a casual jogging)

@HA-tb2fv 5 лет назад

Great idea but the cadences are too extreme. Few ride that high or low. Try 80, 85 and 90 or 75.85,95. Subtle difference but more in the normal range and few would deny even a change or 5 rpm can be felt (hence the addition of a 16 cog)

@JUSSTTIINFU3K 4 года назад

Your VO2 was lower at lower rpm because of anaerobic metabolism, you weren’t using as much 02. If you had VCO2 data that would show a higher level at the lower more anaerobic rpm.

@jonshook7407 7 лет назад

I always have tight heavy legs at the run start, and I've tried high and low cadence, but spinning in an easy gear near the end of the bike helps a little.

@gtn 7 лет назад

Taking it slightly easier at the end of the bike and upping your cadence will make running of the bike feel nicer if you like cycling at a lower cadence!

@nucciwalsh4946 6 лет назад

Hi Heather and Mark, given your findings, could a case be made for low cadence (65) on the bike initially, followed by a run pace cadence (85) on the bike as you approach the tail end of the bike segment? Thanks

@PeterPutz82 7 лет назад

No power meter? Power needs to be consistent, with cadence changing.

@Maverick5588 7 лет назад

Why does a high vo2 indicate worse? Wouldnt using more of our oxygen/aerobic system and less muscle anaerobic be better for limiting muscle fatigue?

@GerardEncabo 7 лет назад

Maverick5588 wondering the same

@CMitoKnight 7 лет назад

Sorry I am a mitochondrial researcher I will try to answer this. So overall VO2 max is not a measure of one energy system but rather a measure of overall energy production. This is because you can’t control your aerobic vs anaerobic systems they are both always running. I understand you are looking to avoid lactate production from anaerobic (citric acid cycle) energy production, but in reality the lower VO2 max score is showing that they actually needed less energy to perform the same tasks. So that will mean a lower aerobic and anaerobic energy production for the same run. Though we all wish we had control over those systems we really don’t. However, we can design training for each system based on time intervals. Still, both are always running in healthy mitochondria. Short sprints do rely more on glycogen storage and anaerobic systems for fast cheap energy. While anything over 45 seconds will be aerobic and rely on the oxidative phosphorylation system (OXPHOS) system. Leveraging this type of training can improve the efficiency and size of glycogen stores for sprint and changes in pace. The best way to think about it is that every time you change pace you are generating more lactate and using glycogen stores faster. The OXPHOS system requires by products of the critic acid cycle to function, so to produce more energy the anaerobic system is upregulated first. The important thing though, is they are both upregulated. The OXPHOS system just takes a few seconds to pick up the pace where as the anaerobic systems are instant because they have stores of energy (ATP) they maintain and just keep stocked up. However, they run out fast. That’s why it is about 45 seconds worth in a fit athlete. The idea that biking at the same pace actually makes a lot of sense if you think about it this way. By maintaining a pace the OXPHOS system does not need to be upregulated when you get off the bike like it does when you bike at 65 rpm. The decrease in VO2 max after a faster bike is because the system can slow down gradually as ATP stores are replenished. However, triathlon bikes are longer than the runs. You might be out of energy by the time you get to the run if you make the bike too hard. 105 would certainly do me in. Overall, the results are to be expected and are a testament to the controlled environment they were in. Hope that helps.

@cbyod 7 лет назад

Cameron McKnight yes and you're also a shit miner.

@ironmantooltime 7 лет назад

Maverick5588 higher o2 used for the same power output therefore less efficient. I can push higher power at lower cadence (ftp) and the vo2 result confirms why. But this kills the run. Something the mitochondria guy said might be the reason.

@martincote 7 лет назад

Really interesting test! You'll have to re-do it in order to re-affirm those findings but also, trying to nail down that famous theory of matching cadence... As an amateur, it'd really be fun to know what I'm supposed to target without having everyone arguing with their own opinion (or myth?)...

@martincote 7 лет назад

Also, it'd be interesting how did that translate to in Watts on the bike... How much was produced? Similar or it changed?

@morosis82 7 лет назад

How about you try it yourself? Personally, for race day in a triathlon, I use a slightly lower cadence but bump it up in the last few minutes before the run transition. I find that works best with regards to lower energy output on the bike, but matching cadence towards the transition to help with the initial run.

@B1gC4st 7 лет назад

Well, a low cadence should not elicit even approaching your Vo2 max.

@brettbale9535 7 лет назад

Maverick and Iceman with those masks.

@Temich3 7 лет назад

very „useful“ recommendation to „test it yourself“ :)

@robert_mn 7 лет назад

Wouldn't it have made more sense to test how change in bike cadence impacted your running mechanics?

@StevenBrandesWI 6 лет назад

You also took blood lactate during the tests. Would like to hear more on these results

@christianduval628 5 лет назад

My cadence is at 100 rpm, and I find it less tiring on muscles (more cardio, but I do not care), and I am able to fly off my bike and run fast. Tried lower cadence and never got the same spark off the bike...

@SamGriffithsx 7 лет назад

Good video guys

@glenngundermann2433 6 лет назад

When you altered your cycling cadence, was the speed constant? I.E. When cadence was 65, were you in a harder gear than when you were at 85 or 105 so you were going at the same speed for all three tests?

@francescoaggeri5004 7 лет назад

I really enjoy riding low cadence... shoud I start slow and then bring my rithm up to match my running speed??

@gtn 7 лет назад

Taking it slightly easier at the end of the bike and upping your cadence should make running of the bike feel nicer

@morosis82 7 лет назад

This is what I do, my preferred cadence in triathlon is a bit lower on the bike, but I bump the cadence up for the last few minutes before the run and that helps get the legs moving well. I'm no pro, but I am a super clyde (mostly muscle though) and my big legs like pushing a larger gear at a slower cadence. My averages in a race are like 80 on the bike, and 170 on foot (again, 2m tall, 100kg+)

@Y3riel 7 лет назад

#askgtn love the show. I'm new to triathlon and signed up to 2018 Ironman Mont Tremblant. Thoughts on BCAA vs electrolytes in drinks on training/races? Thanks

@ironmantooltime 7 лет назад

Test it before any race in training for gastro and also it's not bcaa instead of eletrolytes its bcaa in addition to regular nutrition. Remember you may also not get this in official race day nutrition so have to carry ur own.

@Y3riel 7 лет назад

ironman tooltime thanks.... so.... I would still need electrolytes? Yea I figured I would have to carry my own. Was trying to figure out the food/drinks during the race. I'm using bcaa now and wondering if that's enough.

@ironmantooltime 7 лет назад

nlt120 i think u definitely need electrolytes if u have any kind of sweat rate or in hot climate. I actually tried bcaas in training instead of sugars but with eletrolyte to try and get a boost on ketosis in lomg runs. I ran a 22 mile run with no sugars just bcaa (instantized in a camelbak) with high5 tabs and salt. Removing the sugar encouraged a more even pace and i liked not chugging the gels but cut out the salts and i know I'd cramp. Not sure i could last longer than three hours no sugars though and wouldn't do more than 2 hrs without electrolytes. Fine to try in training just don't forget race day nutrition is most important.

@ironmantooltime 7 лет назад

nlt120 by the way ur event sounds absolutely incredible 😁😎