Cadence Optimisation for Road Cycling Vs. Ironman #cycling #triathlon #ironman

Why It Matters

Optimizing cadence bridges the efficiency gap between cycling and marathon legs, directly boosting Ironman finish times and competitive advantage.

Key Takeaways

• Keep cadence low in peloton to conserve energy.
• Increase gear ratio when pedal load rises for optimal torque.
• Ironman cyclists should ride near LT1 power threshold.
• Raise cadence 5‑10 RPM near race end for smoother run transition.
• Excessively low cadence may hinder marathon performance after bike.

Summary

The video examines how cyclists should modulate cadence during road races versus Ironman triathlons, emphasizing the trade‑off between pedaling efficiency and the subsequent marathon leg. It argues that while group riding rewards a low RPM to save energy, the bike‑run transition in an Ironman demands a different strategy.

Key insights include: riders in a peloton deliberately stay at low cadences to avoid wasted turnover; when pedal load increases, shifting gear ratios or raising cadence optimizes torque output. Ironman athletes typically operate around their LT1 threshold—relatively low power—but must also preserve leg speed for the marathon. The speaker recommends maintaining efficiency in the first half of the bike, then increasing cadence by five to ten RPM toward the finish to prime the legs for running.

A memorable quote from the discussion is, “you try to be efficient as you can in the first half but towards the run you probably lift your cadence by 5 RPM to 10 RPM towards the end.” The presenter cautions that a powerful, very low‑cadence pedal stroke may feel strong on the bike but can impede a smooth transition to running.

For athletes and coaches, the implication is clear: cadence training should be periodized, with low‑cadence endurance work early and deliberate cadence‑up drills later in the bike segment. Adjusting gear selection and cadence targets can improve overall Ironman performance, especially in the critical bike‑run handoff.