Pedalling speed is a fundamental quality for any cyclist. Think about Chris Froome on the Ventoux where he drops Contador with an impressive display of pedalling speed. A tactic they had meticulously rehearsed in training. Back in the day cyclists would do their winter training on a fixed wheel bike with a low gear specifically to work on pedal velocity and some still do. However many cyclists ride in the 70-90rpm range and have trouble with sudden accelerations or are inefficient at spinning lower gears quickly so tire themselves unnecessarily on races and sportives.
Home trainers are ideal tools for cadence workouts. During the winter you should try and complete one of these workouts per week. The cadence can seem high for beginners at first. These cadence drills should take less than an hour to complete. You can mix them with on same day as on the road training if you wish.
- Beginners 4x5 drills - 4 intervals of 5 minutes at 100 rpm
- Beginners Stairway - 4 intervals of 5 minutes at varying rpm
- Beginners Pyramid - 8 drills at varying rpm
- Beginners Progressive - 4 intervals of 5,6,7,8 minutes at 100 rpm with progressive short recoveries.
- Tempo Cadence Drills - from Allen and Coggan END-W6. Endurance riding mixed with high speed intervals
- Expert 4x5 - 4 intervals of 5 minutes at 120 rpm
- Expert Pyramid - 4 intervals of 5 minutes up to 120 rpm