Onderwerp: Cadans tijdens Ironman
Ik kwam onderstaand artikel tegen waar wordt ingegaan op de beste cadans voor een Ironman. Tijdens mijn ironman distance triathlons vond ik mijn cadans altijd aan de lage kant (gemiddeld rond de 80, Almere 84, Frankfurt 77 en Nice 83) maar na het lezen van dit artikel ben ik minder geneigd om hier iets aan te doen.
Ik vond het toch wel interessant, benieuwd wat jullie er van vinden.
http://trisutto.com/the-great-cadence-debate/
Think of it as a see-saw, on one end is your heart and a lung, the other end is your legs. The higher the cadence the more effort is required by your heart and lungs. The lower the cadence the more effort is required by your legs. Choosing an ideal cadence is about tipping that see-saw so that it will give you the best balance for YOUR chosen event and YOUR specific needs.
The shorter the distance and the more power required for the event, the higher the cadence must be to deal with the enormous peak forces that come with such high watts.
For example, a 1km TT on the velodrome takes roughly 1min for the elite:
60sec @ ~1000w requires ~130rpm.
If we go up in distance to 4km Pursuit on the Velodrome that takes roughly 4:20min for the elite:
4:20min @ ~500w requires ~115rpm.
Let’s go right up to a World Class male Time Trialist over 40km:
50minutes @ 400w sweet spot is around ~95rpm.
Now to Triathlon…
Elite Male Ironman bike leg: 4:20hrs @ 300w the sweet spot is around 80rpm
Age Group Ironman bike leg: 5:20hrs @ 210w the sweet spot is around 72rpm