Type: Bike
Distance: 22.76 miles
Pace: 2:38 min/mi
Time: 60:24
Average Watts: 204 watts
Average Heart Rate: 154 bpm
Total Work: 738 kJ

So I decided this morning to find out if I am more efficient at a higher or lower cadence on my bike. I typically like to keep my cadence between 80-85 rpm’s, but I dialed it up a notch and kept my cadence up between 90-95 rpm’s. The results from the workout show me that I am much more efficient at the higher cadence. If you look at my numbers today — average 204 watts and 738 kJ for the workout — you will notice they are much better than my typical results. I was about 40 watts and 200 kJ higher than my other workouts. There are several variables that I cannot control for, like I am getting in better shape and how I perform from day to day. I will tell you this, I will start dialing up the rpm’s from how on. The average heart rate was about in line with my other workouts and I feel about as fatigued as I normally do after an endurance building ride. Check out the charts:

Notice the average BPM for my heart rate according to the
PowerAgent software was 140 bpm. I took the 154 bpm from the TrainingPeaks WKO+ software as I feel it is more accurate. There is no way I was only at 140 bpm for this ride. 154 bpm is about right.

Yesterday I mentioned that I was using Recoverite as one of my tools for recovery, especially at night after my p.m. workouts. This is a product that is made by one of the better nutrition companies in endurance sports, Hammer Nutrition. I put it in a blender with milk and either 5 frozen strawberries or about half a banana, depending on what we have on hand. Sometimes I will sweeten it with honey or vanilla yogurt. The reason I use it is to replenish the glycogen stores of my muscles so I will be ready for my workouts the next day. It is no magic bullet, and I will also use a couple of servings of oatmeal, an Ensure, or some instant rice for the same purpose, depending on my mood. The Recoverite does have the 3:1 carbs to protein ratio that most studies say is optimal for muscle recovery, so most of the time I will use it for that purpose. There are plenty of other foods that can be substituted here and I do that about 50% of the time myself.

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...