58. HIGH INTENSITY TORQUE TRAINING CAN INCREASE CYCLING PERFORMANCE

Photo by Mattia Cioni on Unsplash.

In a previous KisW Research Note, we saw that low cadence training did not increase performance more than the same training at free cadence. In that study, participants were amateur middle aged cyclists and low cadence intervals were performed at moderate intensity (zone 3 in a 5/7 zones model).

In another just published KisW Research note, we saw that the % of maximum dynamic force produced during torque training (low cadence) can vary a lot depending on the exercise intensity. For example, at the same rpm, when passing from the first threshold to VO2max, the % of the maximum dynamic force expressed on the pedals is almost doubled. This could have implications on fibres type recruitment and so training adaptations.

To date, there is no data reporting a clear and unequivocal benefit of torque (low cadence) training (1). This could be due to (also) the fact that different combination of exercise intensity and cadence could lead to different outcomes, without making possible to generalize a conclusion about the effectiveness of torque training, without specifying the exercise intensity it is performed.

Regarding this, with the aim to keep the Knowledgeiswatt Community updated and open minded about the latest cycling research, here below you can find some hot of the press data published by Hebisz and Hebisz (Wroclaw University of Health and Sport Sciences, Poland) in 2024 on Plos One. (2)

In this study the authors tried to answer the following question:

Does high intensity (sprint and VO2max) intervals performed at low cadence (high torque) improve cycling performance more than the same training carried out at free cadence?

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WHAT DID THEY DO?

• 26 female, well-trained cyclists (age: 17-20, VO2max: 54) were divided into two groups (LOW CADENCE vs FREE CADENCE), which for 8 weeks performed both the following similar polarized training program:

  • 8 hours per week

  • 4 sessions per week:

    1. Sprints session: 2hrs with 8-12 x 30sec all-out sprints

    2. High Intensity (HIT) session: 2hrs with 4-6 x4min at ~110-120% of FTP power (zone 5 in a 5/7 zones model). 8min recovery between intervals.

    3. Long endurance session: 3hrs at an intensity close to first threshold

    4. Active recovery session: 1hour below the first threshold.

• The only difference between the two groups was the following:

  • LOW-CADENCE GROUP: performed the sprints and the intervals of the HIT sessions at 50-70 rpm.

  • FREE CADENCE GROUP: performed all the program at a freely chosen cadence (included the sprints and the HIT intervals) which was above 80 rpm.

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WHAT DID THEY FIND?