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4. Find a tough climb without exceeding 85% MHR. Continue adding resistance until one feels the need to rise
out of the saddle in a standing climb. (Outdoors, cyclists stand on a climb when the road becomes steeper.)
Maintain a cadence of 70–75 RPM. Play with these three variables, finding the right combination to meet the
parameters. If cadence picks up too fast, one will have to increase the resistance. If heart rate rises too high,
one will need to adjust one or both of the other variables (cadence and/or resistance).
These exercises will help a rider become the master of the road and in control of his/her intensity. Instead of
being told to turn the resistance knob a particular number of rotations, one will be able to find the appropriate
resistance for the cadence and intensity desired.
CADENCE DRILLS
Now let’s look at some specific cadence drills which one can incorporate into his/her rides
Cadence Drill #1: Teaching The Concept Of Cadence Vs. Resistance
This drill introduces the relationship between cadence, resistance and intensity. The goal is to maintain the
same intensity even though the terrain changes. An outdoor cyclist would accomplish this by changing gears.
Begin on a flat road and ride at an intensity of 80% MHR and a cadence of 85 RPM for 5 minutes (this will allow
you to internalize the feel of the cadence and resistance). Ride at 85, 90 and 95 RPM for 3-4 minutes each, all
the while maintaining the same heart rate. If at any point one cannot maintain the intensity, he/she should ride
at the last cadence to maintain the desired intensity which could mean to go back down the ladder from 95 to
80 RPM.
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