POST 15 — Cadence and Training: Getting Faster Without Suffering Forever
Cycling Training for Real Life: Build Fitness with 3 Rides a Week (Cadence and Structure)
Why most cyclists train too hard
The most common training mistake isn’t laziness—it’s going hard too often. When every ride is “full gas,” fatigue builds faster than fitness. Progress stalls, motivation drops, and little aches turn into injuries.
A smarter approach is simple: ride easy most of the time, add one purposeful hard session, and include one longer steady ride when you can. That works across road, gravel, MTB, and commuting.
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Cadence: what it is and why it matters
Cadence is how fast you pedal, measured in RPM. Many riders default to “grinding” in a big gear. That can feel powerful but often loads the knees and burns you out.
A smoother, slightly higher cadence usually:
- Reduces muscular strain
- Improves endurance
- Helps climbing efficiency
- Makes pacing easier in groups
You don’t need to chase a perfect number. Aim for “smooth and sustainable,” then adjust for terrain.
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A simple 3-ride weekly structure
Here’s a realistic plan that works for most people:
Ride 1: Easy endurance (45–75 mins)
Conversational pace. The goal is consistency and aerobic base.
Ride 2: Quality session (45–75 mins)
Choose one focus:
- Hill repeats
- Short intervals
- Tempo blocks
Keep it controlled. The aim is improvement, not destroying yourself.
Ride 3: Longer steady ride (90 mins+)
Stay mostly comfortable. This ride builds endurance, confidence, and resilience.
How to track progress without obsessing
Progress looks like:
- Same route feels easier
- You recover faster
- You can ride longer before fatigue
- You can climb seated more often
You don’t need fancy metrics. Consistency wins.
Training requires maintenance
More riding increases wear:
- Chains stretch
- Pads wear
- Tyres cut
So build a quick routine.
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Fueling basics
On longer rides, “bonking” ruins the day. Eat little and often.
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