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The present article reviews effects of training at low imposed cadences in cycling. We performed a systematic literature search of MEDLINE and SPORTDiscus up to April 2016 to identify potentially relevant articles. Based on the titles and abstracts of the identified articles, a subset of articles was selected for evaluation. These articles constituted original research articles on adaptation to training at different imposed cadences in cycling. Seven articles were selected for evaluation. With regard to the terminology in the present article, "low cadences" refers to cadences below the freely chosen cadence. Eighty rpm can for example be considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower than 80 rpm (e.g. 40-70 rpm) to be considered low if cycling is performed at low power output. The reason is that the choice of cadence is dependent on power output. In conclusion, there is presently no strong evidence for a benefit of training at low cadences. It can tentatively be recommended to consider including training bouts of cycling at low cadence at moderate to maximal intensity. The reason for the restrained recommendation is the following. Some of the selected studies indicate no clear performance enhancing effect of training at low cadence, or even indicate a superior effect from training at freely chosen cadence. Furthermore, the selected studies are considerably dissimilar with respect to e.g. participant characteristics and to the applied training regimens.
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Effects of cycling training at imposed low cadences - a systematic review
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Ernst A. Hansena and Bent R. Rønnestadb
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Affiliations:
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a Research Interest Group of Physical Activity and Human Performance, SMI®, Department of
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Health Science and Technology, Aalborg University, Denmark
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b Section for Sport Science, Lillehammer University College, Lillehammer, Norway
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Corresponding author:
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Ernst Albin Hansen, MS, PhD, DSc
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Associate Professor
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Research Interest Group of Physical Activity and Human Performance, SMI®, Department of
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Health Science and Technology, Aalborg University
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Fredrik Bajers Vej 7D, DK-9220 Aalborg, Denmark
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Phone: (+45) 50653439. E-mail: eah@hst.aau.dk
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As accepted for publication in International Journal of Sports Physiology and Performance, ©Human Kinetics
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doi: 10.1123/ijspp.2016-0574
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Running head: Cycling training at imposed low cadences
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Word count: 4663
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Abstract word count: 243
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Number of tables: 1
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Number of figures: 1
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ABSTRACT
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The present article reviews effects of training at low imposed cadences in cycling. We
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performed a systematic literature search of MEDLINE and SPORTDiscus up to April 2016 to
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identify potentially relevant articles. Based on the titles and abstracts of the identified articles,
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a subset of articles was selected for evaluation. These articles constituted original research
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articles on adaptation to training at different imposed cadences in cycling. Seven articles were
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selected for evaluation. With regard to the terminology in the present article, “low cadences”
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refers to cadences below the freely chosen cadence. Eighty rpm can for example be
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considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower
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than 80 rpm (e.g. 40-70 rpm) to be considered low if cycling is performed at low power
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output. The reason is that the choice of cadence is dependent on power output. In conclusion,
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there is presently no strong evidence for a benefit of training at low cadences. It can
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tentatively be recommended to consider including training bouts of cycling at low cadence at
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moderate to maximal intensity. The reason for the restrained recommendation is the
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following. Some of the selected studies indicate no clear performance enhancing effect of
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training at low cadence, or even indicate a superior effect from training at freely chosen
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cadence. Furthermore, the selected studies are considerably dissimilar with respect to e.g.
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participant characteristics and to the applied training regimens.
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Keywords: Endurance, Exercise, Pedal rate, Pedaling frequency, Pedalling frequency,
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INTRODUCTION
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Cyclists’ exercise consists primarily of outdoor cycling, which is typically performed
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for 2-30 hours per week, depending on the category of the cyclists.1 Besides, a number of
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alternative types of exercise are occasionally applied. These types of exercise comprise e.g.
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indoor ergometer cycling,2 strength training,3 and alternative endurance training activities
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such as cross country skiing and running.4
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A special kind of cycling training consists of one or more cycling bouts, each lasting in
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the range of approximately 5-20 min, and being performed at an imposed low cadence. In the
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present context, the cadence is considered to be low when it is below the freely chosen
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cadence (Fig. 1). This kind of training is commonly applied by competitive cyclists and
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widely denoted “power training”, “heavy low cadence training”, or “functional strength
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training”. Power output during the cycling bouts is moderate to high. Our experience with
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competitive cyclists is that the bouts are often performed on an ascent. The low cadence
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causes pedal force to be high in each pedal thrust. Exactly how high the pedal force in each
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pedal thrust becomes is a result of the combination of power output and cadence.
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Based on our experience with competitive cycling environments, it appears evident that
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cycling training at imposed low cadences is currently widely applied, and has been for a
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number of years. The question is whether or not this training in fact enhances endurance
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cycling performance? A number of research studies have been performed to investigate that
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question during the recent years. However, the scientific literature within the field has not
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been systematically reviewed previously. Therefore, that is the purpose of the present review
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article.
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METHODS
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A systematic search for relevant literature using MEDLINE, through pubmed.com, and
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SPORTDiscus was performed on 5. April, 2016. Keywords used were ((cycling OR cyclists)
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AND training) AND (cadence OR pedal rate OR pedal frequency OR pedalling OR pedaling).
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The search identified 222 articles from MEDLINE and 190 articles from SPORTDiscus.
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Seven of the articles were considered of primary relevance based on the titles and abstracts
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and selected for further evaluation. These 7 articles were original-research peer-reviewed
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articles on adaptation to training at different imposed cadences. In addition, the reference lists
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in the 7 selected articles were studied to identify additional articles of secondary relevance
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that were eligible for this review. Finally, our own article archives were scrutinised for
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relevant articles. Because of the modest amount of identified relevant literature, all 7 selected
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studies were evaluated regardless of the participants characteristics and training background.
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RESULTS
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This chapter contains an evaluation of the selected articles. Key information from the 7
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articles which were selected based on the systematic literature search is presented in Table 1.
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With regard to the characteristics of the participants, these ranged across the studies
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from healthy sedentary males5 to endurance-trained cyclists with an average maximal oxygen
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uptake (VO2max) of 65 ml kg-1 min-1.6 In the present context, it could generally be expected
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that less trained individuals would obtain training adaptations faster, and of larger relative
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magnitude, as compared with more trained individuals. The duration of the training periods
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ranged from 2 weeks5 to 12 weeks.7, 8 In the present context, 2 weeks could generally be
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considered relatively short while 4 weeks could be considered sufficient for initial
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neuromuscular adaptations. Twelve weeks could be considered appropriate for initial
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musculoskeletal adaptations. One of the selected studies was performed in the main
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competition season,9 while other studies were performed in the off-season period.7, 8 Not all
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articles contained information on this aspect, which is unfortunate since indications on
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training status at the beginning of the training intervention including information on training
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performed during the months prior to the intervention is of great relevance. To further meet
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this challenge, a control group should obviously be included in training intervention studies,
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whenever it is possible.
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With regard to the training regimens, the selected studies showed great variation.
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Imposed cadences from 35 crank revolutions per min (rpm)5 to 140 rpm10 were applied. The
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intensity during the cycling bouts at specified cadences ranged from submaximal at lactate
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threshold, corresponding to on average approximately 63 W,5 to maximal effort.8, 9 The
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characteristics of the performed bouts ranged from 4-8 sets of 12 maximal crank revolutions
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which were completed twice per week8 to a single bout of 60 min which was completed 5
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times per week.5 The major outcomes of the training in the selected articles were a mixture
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between performance and indicators of performance. An example of a performance
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measurement is average power output in a time trial. For comparison, the physiological
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response of lactate concentration during cycling at a submaximal power output is considered
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an example of an indicator of performance because of its indirect nature.
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Interestingly, two of the selected studies used an approach, which is somewhat unusual
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and more similar to the approach of heavy strength training. Koninckx et al. (2010)8
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compared 4-8 sets of 12 maximum crank revolutions at a relatively low cadence (80 rpm) and
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high power output (775-875 W) with traditional heavy strength training (3 sets, 8-15RM).
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Both groups showed similar improvements in performance and indicators of performance,
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except for maximal power output at a high cadence, where the strength-training group showed
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improvement whereas the low cadence group did not (and actually showed impaired pedal
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stroke efficiency). In another study by Paton et al. (2009), 5 sets of 30-s maximal cycling
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bouts at either high or low cadence were compared.9 The low cadence group was able to
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perform a higher power output during the training sessions. After 4 weeks of training, this
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group achieved a “likely beneficial” effect on performance, and on indicators of performance,
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as compared to the high cadence group. The authors observed a larger upregulation of the
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anabolic hormone testosterone after low cadence sessions compared with the high cadence
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sessions. This made them suggest that some of the superior adaptations to the low cadence
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training may be related to this anabolic hormone. However, the impact of acute upregulation
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of anabolic hormones on training adaptations is uncertain. Some results indicate an additive
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effect on training adaptations,11 while other results show no additive effect.12 Indeed in the
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study by Paton et al. (2009),9 the low cadence group increased their VO2max, while no change
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occurred in the high cadence group. This is, as the authors’ stated, the most likely explanation
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for the observed group differences.9
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Kristoffersen et al. (2014)7 investigated the effects of 12 weeks of two different types of
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training. Two weekly sessions of 5×6 min intervals at a moderate intensity was performed.
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One group performed the intervals at low cadence (40 rpm) while another applied a freely
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chosen cadence. The low cadence group showed no change on performance and indicators of
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performance. The freely chosen cadence group showed increases in all these variables. In this
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case, in trained master cyclists (≈47 years old), intervals performed with freely chosen
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cadence appears to be better than intervals at imposed low cadence. In another study by
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Ludyga et al. (2016), a comparison was made between training with high and low cadence
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intervals. Similar increases in indicators of performance were observed in the two groups.10
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Both groups showed larger improvements than a control group that merely performed basic
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low-intensity endurance training with a lower volume and no high intensity sessions (while
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the high and low cadence group included high intensity sessions). The authors concluded that
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both high and low cadence training provide effective training stimuli, when identical exercise
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intensities are prescribed.10 Another study by Nimmerichter et al. (2012) which applied a
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similar design as the latter, observed no significant differences in improvements during a
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graded exercise test between a low (60 rpm) and a high (100 rpm) cadence interval-training
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group (6×5 min at 300 W) and a control group that did not perform the intervals.13 A fine
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detail of that particular study that actually increases the ecological validity of the study was
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that the low cadence intervals were performed uphill and the high cadence intervals were
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performed in flat terrain. The study revealed larger improvements in time trials performed in
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the terrain in which the interval-training sessions were performed. Interestingly, only the low
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cadence group increased time trial performance in both flat and uphill terrain.13 Therefore, the
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authors concluded that training at imposed low cadences results in a potentially higher
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training stimulus with a crossover effect to flat time trials. The same research group
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performed a longitudinal study of elite cyclists in which the training time spent on intervals
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(lasting 2-20 min and performed at 40-60 rpm) was strongly correlated with the classification
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of the riders (r=0.86) and the improvement of 20-min time trial power output during the
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season (r=0.83).14 In line with Nimmerichter et al.’s (2012)13 confirmation of the training
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principle of specificity, it has been suggested that in order to improve performance in both
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uphill and flat terrain, a cyclist should train in the specific terrains like flat and uphill road
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with high and low cadence.15
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Somewhat different training adaptations to high and low cadence training was observed
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by Whitty et al. (2016) in trained cyclists. A low cadence group trained specific interval (4-
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6×4 min at 70% of maximal aerobic power) sessions of 45-60 min duration at a cadence 20%
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below the freely chosen cadence. For comparison, another group performed the interval
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sessions at a cadence 20% above the freely chosen cadence.6 Both groups achieved similar
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increases in VO2max and maximal aerobic power, but only the high cadence group improved
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the efficiency at 90 and 110 rpm. Despite the seemingly better adaptations in the high cadence
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group on efficiency, the low cadence group achieved a greater improvement of average power
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output during a 15-min all-out trial as compared to the high cadence group (16% vs 8%,
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respectively).
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Hirano et al. (2015) observed that values of oxygen uptake (VO2) and heart rate were
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lower during cycling at low cadences compared with higher cadences, despite of identical
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power output at the two cadences.5 In addition, pedal force was higher at low cadence at the
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same time as peripheral oxygenation was lower. After 2 weeks of 5 weekly sessions with low
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cadence cycling, the increases in power output at the lactate threshold was larger than after
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high cadence sessions in previously untrained males.5 The authors suggested that high pedal
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forces with concomitant low muscle oxygenation caused by pedalling at low cadence (35
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rpm) constituted the peripheral stimuli for aerobic improvements.5 Whether the same would
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be the case for well-trained cyclists remains to be investigated.
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DISCUSSION
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During prolonged strenuous cycling, or during intensive cycling at high effort, cyclists
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typically find it difficult to apply anything other than their freely chosen cadence. Still, it is of
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course possible, with volitional control and exertion, to apply particular cadences that are
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considerably higher or lower than the freely chosen cadence. However, if for example a low
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cadence is applied during cycling at high power output, performance will most likely be
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impaired.16 It follows, that a cyclist rarely would do that in a test or competition situation.
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During training, on the other hand, where adaptation rather than performance is in focus, there
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might be a point in applying a low or high cadence in certain cycling bouts. Consequently, it
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is important to acknowledge the difference between governing the cadence during training
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versus during test or competition.
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With regard to the terminology in the present article, 80 rpm can for example be
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considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower
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than 80 rpm (e.g. 40-70 rpm) to be considered low if cycling is performed at low power
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output (Fig. 1). The reason is that the choice of cadence is dependent on power output. As an
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example, freely chosen cadence in 10 professional cyclists during uphill road cycling was
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reported to be on average approximately 78 rpm at 50 W as compared to an average of
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approximately 88 rpm at 750 W.17 At an even higher power output of on average 1020 W,
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during sprinting at maximal effort in road cycling, freely chosen cadence was on average 110
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rpm in 6 professional cyclists.18 The freely chosen cadence during cycling appears to be
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basically consistent within an individual.19, 20 However, at the same time it varies considerably
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between individuals. As an example of the latter, the freely chosen cadence in 10 professional
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cyclists ranged from average values of 62-89 rpm during a 1. category mountain ascent in
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Tour De France.17 Slope also influences the freely chosen cadence. As an example, the freely
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chosen cadence in 8 well-trained cyclists was on average 91 and 59 rpm during flat and
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uphill cycling, respectively, at a power output of on average 280-292 W.21 For a more
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thorough review of factors external and internal to the cyclist, which affect the freely chosen
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cadence, the reader is referred to a previously published review article.22
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Terms like “heavy low cadence training” or “functional strength training” signals that
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this kind of training has a substantial effect on muscle strength. Further, that any potential
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performance enhancing effect is related to mechanisms involved in adaptations to heavy
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strength training. However, the effect on maximal muscle strength of cycling training at
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imposed low cadence is rarely investigated. In the few cases where it has been investigated,
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there seems to be no effect on maximal muscle strength.7, 8 The seemingly lack of effect of
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imposed low cadence training on maximal strength is due to the relatively low force
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development during low cadence cycling as compared to the maximal force capacity of the
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leg muscles. In that context, 40-60 repetitions per min for 5-20 min is more similar to
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endurance training than to heavy strength training. Therefore, potential mechanisms
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underpinning positive effects of heavy strength training on endurance performance, including
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increases in maximal strength, rate of force development and muscle mass (reviewed
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previously),23, 24 are somewhat unlikely to explain any potential benefits of training at
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imposed low cadence. It should be noted that the study by Konincks et al. (2010) indicated
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that it is possible to obtain almost similar performance enhancing effects from heavy strength
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training and cycling at imposed low cadence when the protocol for the latter aims at maximal
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force production for a short duration of time. In addition from a strict scientific point of view,
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it should be remarked that the two studies by Konincks et al. (2010) and Paton et al. (2009)
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did not include control groups, which trained with freely chosen cadence. Therefore, for these
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two studies we cannot conclude that intervals performed at imposed low cadence are more
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advantageous than the same intervals performed at the same intensity at a freely chosen
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cadence.
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The power output is the most important variable to improve with regard to performance,
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but the study by Whitty et al. (2016) highlights some potential different adaptations by
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imposed low and high cadences. Further, this indicates that a combination of high and low
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cadence training might be a good choice. Nimmericher et al. (2012)13 observed no differences
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between high and low cadence training on improvements of indicators of performance, but
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they too noticed a slight advantage of low cadence training on overall time trial performance.
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It might be speculated that there are some slight effects of the low cadence training that are
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only detectable when the cyclists are becoming quite fatigued as compared to standard
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indicators of performance being tested in a more unfatigued condition. Cycling at a low
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cadence increases quadriceps muscle activation25 and recruitment of type II muscle fibres26 as
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compared with cycling at a higher cadence at the same power output. Therefore, it can be
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speculated that cycling at imposed low cadences results in increased neuromuscular stimulus
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and an increased stimulus on type II muscle fibres. It could also be suggested that during
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imposed low cadence bouts at all-out intensity for 15-30 s (like applied in the studies by
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Koninckx et al. (2010)8 and Paton et al. (2009)9), type IIX fibres can be activated and thus
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converted to the more efficient type IIA fibres. Indeed, heavy strength training induced a
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decrease in the proportion of type IIX fibres that was associated with improvement of power
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output during a 40-min all-out trial in well-trained female cyclists (r=0.63).27 This potential
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mechanism can, in theory, have a larger effect on performance than on indicators of
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performance.
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By imposing low or high cadences during cycling, a number of acute responses can be
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influenced. These responses can turn out to be of relevance with respect to for example the
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loading, perception, function, and performance of the cyclist. As a consequence, the cadence
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applied during training can affect the training adaptation. The following paragraphs focus on
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responses in some selected key variables of biomechanical and physiological characteristics.
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When cycling at a constant power output, pedal force increases with a decrease in
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cadence.28, 29 In terms of magnitude of force, peak pedal force amounted to approximately 440
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N during cycling at 61 rpm at a power output of 260 W.19 That force corresponded to
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approximately 47% of the peak pedal force applied during cycling at maximal effort at the
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same cadence.19 Similar absolute values of pedal force have been reported by others.29 It is
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possible that a change from high to low cadences, and thereby from low to high pedal forces,
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shifts the muscle fibre recruitment pattern in direction of more type II muscle fibre and less
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type I fibre recruitment. This is supported by a previous report of more glycogen depletion of
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type II muscle fibres after cycling at 50 rpm as compared to 100 rpm at an intensity of 80% of
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the VO2max.26
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Brain activity also varies with cadence. As an example, the cerebral activation during
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ergometer cycling was investigated by oxygen-15-labelled H2O positron emission
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tomography (PET) in 7 healthy individuals.30 The study showed that compared to rest, active
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cycling at an ergometer “loading” of 1-12 kg (corresponding to not stated power outputs)
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significantly activated sites bilaterally in the primary sensory cortex, primary motor cortex,
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supplementary motor cortex and the anterior part of cerebellum. Comparing passive cycling
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movements with rest, an almost equal activity was observed. When subtracting activity
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recordings during passive cycling movements from recordings during active cycling,
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significant activity was only observed in the leg area of the primary motor cortex and the
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precuneus, whereas not in the primary sensory cortex. The primary motor cortex activity was
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positively correlated with the cadence of the active cycling. However, with regard to that
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particular result, it should be noted that power output was most likely increased with
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increasing cycling cadence as load rather than power output was maintained constant.
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Imagination of cycling, compared to rest, activated bilaterally sites in the supplementary
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motor cortex. Christensen et al. (2000)30 suggested that higher motor centres, including the
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primary and supplementary motor cortices as well as the cerebellum, take an active part in the
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generation and control of rhythmic motor tasks such as cycling. Still, it was also noted by the
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authors that perhaps the main part of the cerebral activity observed during the passive cycling
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was in fact caused by the sensory feedback evoked by the moving limbs and that a similar
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mechanism also explains a very significant part of the cerebral activity during active cycling.
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As another example, functional magnetic resonance imaging (fMRI) was applied to record
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human brain activity during ergometer cycling at 30 rpm, 60 rpm, a variable cadence, and
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during passive pedalling at 30 rpm.31 Ten healthy adults participated and exercised at, again, a
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not stated power output. After identifying regions of interest, the intensity and volume of
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brain activity in each region was calculated and compared across conditions. The results
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showed that the primary sensory and motor cortices, supplementary motor area and
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cerebellum were active during cycling. The intensity of activity in these areas increased with
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increasing cadence and complexity. The cerebellum was the only brain region that showed
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significantly lower activity during passive as compared to active cycling. The authors
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concluded that primary sensory and motor cortices, supplementary motor area and cerebellum
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have a role in modifying continuous, bilateral and multi-joint lower extremity movements,
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and further, that much of this brain activity may be driven by sensory signals from the moving
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limbs. A recent study highlights the importance of including high cadence cycling in the
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training.32 That study found enhanced neural efficiency, in the form of reduced cortical
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activity, after training at imposed high cadence while not after low cadence training.32 This
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adaptation might allow a reservation of cortical resources for for extending the cycling or
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increasing the power output and therefore enhancing the capacity for allocating resources in a
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sports-specific task.32
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Electromyographic activity is yet another variable that varies with cadence. As an
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example, surface linear envelope electromyographic activity normalized to electromyographic
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activity during isometric maximal voluntary contraction was investigated in 11 healthy
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individuals during ergometer cycling at 0-240 W at 40-100 rpm.33 The study showed that an
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increase in cadence increased the electromyographic activity over the gluteus maximus,
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gluteus medius, vastus medialis, medial hamstring, gastrocnemius medialis, and soleus
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muscles. As another example, root-mean-square electromyographic activity was investigated
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from 7 leg muscles in 8 active male individuals during ergometer cycling at 100-400 W at 50-
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120 rpm.34 The study showed that a second-order polynomial equation fitted the average root-
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means-square electromyographic activity data of all muscles vs. cadence (r2 ranging from
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0.870-0.996) for each power output. The cadence with the lowest amplitude of
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electromyographic activity (denoted the optimal cadence by the authors) for a given power
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output increased with increases in power output from on average 57 rpm at 100 W to on
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average 99 rpm at 400 W. Thus, cycling at low cadences results in relatively high values of
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muscle activation.
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14
VO2, energy turnover, and efficiency all vary with cadence. Values of VO2 can be
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converted to estimates of rate of energy turnover, alternatively termed metabolic power
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output, by taking into account respiratory exchange ratio. Further, when mechanical power
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output is known from cycle ergometer recordings, gross efficiency can be calculated.35 In
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addition, alternative forms of efficiency can be calculated. These can, for example, account
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for estimates of “internal power”, generated by muscles to overcome energy changes of
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moving body segments, and/or account for the resting VO2.36, 37 When VO2 is depicted as a
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function of cadence, the relationship is approximately U-shaped.38 For comparison, the
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relationship is inverted-U-shaped when gross efficiency is depicted as a function of cadence
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39. The cadence with the lowest VO2 or highest gross efficiency can be termed the
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energetically optimal cadence and it occurs at approximately 50-80 rpm. Thus, cycling at
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lower cadences results in relatively high values of VO2 and energy turnover as well as low
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values of efficiency. In more details, the energetically optimal cadence increases with
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increasing exercise intensity.40 The exact reasons for VO2 to be relatively high at low and
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high cadences are unknown. However, it is possible that a large type II muscle fibre
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recruitment at low cadences26 accounts for the high VO2 in that condition since type II muscle
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fibres are less efficient than type I muscle fibres.19, 35 Besides, it is possible that high internal
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power accounts for the high VO2 during cycling at relatively high cadences.37
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Perceived exertion also varies with cadence and constitutes the final variable reviewed
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here. Subjective rating of perceived exertion (RPE) during exercise can be determined by
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having individuals indicating their rating on a 15-point (6-20) scale.41 As an example, overall
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RPE was investigated in 6 healthy male individuals during ergometer cycling at a range of
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cadences from 40-100 rpm at two power outputs corresponding to 70% and 100% of
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VO2max.42 After fitting of parabolic curves to the group average scores, the RPE data revealed
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U-shaped relationships. Minimum RPE-values occurred at 65 and 73 rpm at the low and high
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power output, respectively. As another example, overall RPE was investigated in 20 healthy
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males during treadmill cycling at a range of cadences from 61-115 rpm at two power outputs
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corresponding to 40% and 70% of the power output at which VO2max was attained.19 After
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fitting of second-degree polynomials to the group average scores, the RPE-data revealed
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parabolic relationships with minimum RPE values occurring at 63 and 72 rpm at the low and
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high power output, respectively. Thus, cycling at cadences below 60 rpm results in relatively
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high RPE-values.
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Limitations
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Based on the chapters above, it appears challenging to firmly point at certain
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recommendable commonalities in the training regimens. The reasons are for example that
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there is a considerable variation between studies in participant characteristics, as well as in
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study design and applied procedures. Other limitations with regard to interpretation of the
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outcomes of the selected studies are that some articles are missing key information on for
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example the time of the year at which the study was conducted, the training performed prior
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to the intervention, as well as on the training performed in addition to the specific
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intervention. Besides, some of the studies lack a pure control group, which merely should
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have continued the usual training.
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Suggestions for future research
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More research is needed to enhance our knowledge on adaptations to cycling training at
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different imposed cadences. Especially, research is needed that in particular systematically
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investigates the influence of the following variables:
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- training background and fitness status of the studied participants.
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- season in which the training is performed (pre-, in-, or post-competition).
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- duration of the training period.
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- characteristics of the applied training regimens including for example the frequency of
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training, the duration and number of bouts, the intensity of training, and the applied
378
cadences.
379
- training and/or races performed in addition to the specific imposed cadence
380
intervention.
381
In addition, it appears relevant to include a control group that simply continues the usual
382
training (as done by Nimmerichter et al., 201213 and Ludyga et al., 201610) or performs
383
similar intervals (at the same intensity, but at a freely chosen cadence) as the different
384
high/low cadence groups.7
385
Such new research will be useful with regard to providing additional valuable
386
information on how different groups of individuals can benefit from cycling training at
387
different imposed cadences.
388
389
Practical applications
390
With respect to practical applications, it is first and foremost worth noting that training
391
at a large range of cadences, from very low to very high, probably will be beneficial for
392
performance in competitive cycling. A reason is that work demands in competitive cycling are
393
multifaceted and include pedalling at both low and high cadences. Furthermore, from a
394
practical point of view, it appears to make sense for a single individual cyclist to perform a
395
particular kind of cycling training if that training is assessed to improve the cyclist’s
396
performance. Though, to be able to provide evidence-based training advice, which can be
397
recommended for cyclists in general, it is necessary to evaluate randomized controlled studies
398
involving groups of cyclists. That was the focus of the present review.
399
400
17
Conclusions
401
To conclude, new knowledge was obtained from the present systematic review. Seven
402
original articles were considered relevant and selected for further evaluation. The 7 articles
403
contained information on adaptations in endurance performance (and in indicators of
404
endurance performance) to cycling training at different imposed cadences, including low
405
cadence. For example, competitive male cyclists who trained 30-s bouts at maximal effort at
406
low cadence (60-70 rpm) twice per week for 4 weeks obtained increased peak power in an
407
incremental cycling test as well as increased power output at set submaximal physiological
408
responses.9 In addition, healthy sedentary males who trained 60-min bouts at low cadence (35
409
rpm) 5 times per week for 2 weeks improved their power output at the lactate threshold.5
410
Another study observed no differences in training adaptations between groups of cyclists that
411
performed high and low cadence training,10 while yet another actually favoured freely chosen
412
cadence training over low cadence training in cyclists.7 There is presently no strong evidence
413
for a benefit of training at low cadences. The overall interpretation is that it tentatively can be
414
recommended to consider including training bouts of cycling at low cadence at moderate to
415
maximal intensity.6, 8, 9, 13 The reason for the restrained recommendation is the following.
416
Some of the selected studies indicate no clear performance enhancing effect of training at low
417
cadence or even indicate a superior effect from training at freely chosen cadence.
418
Furthermore, the selected studies are considerably dissimilar with respect to for example
419
participant characteristics as well as to the applied training regimens.
420
421
18
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547
548
549
24
Figure captions
550
Fig. 1
551
Cadence is presented as a function of power output. Data constitute a representative selection
552
of average published values of freely chosen cadences for cyclists during cycling at a range of
553
power outputs on ergometer, treadmill, or road. Data are taken from a number of previously
554
published articles.18, 43-50 The figure illustrates that the freely chosen cadence increases with
555
increasing power output. This means that the term “low cadences” in the present article
556
represents cadences below a value, which is not set but rather increases with power output as
557
the freely chosen cadence.
558
559
25
560
Table 1
561
Key information from the 7 articles, which were selected based on the systematic literature search.
562
563
Article
Participants
Duration of
training period
etc.
Training regimens
Major outcomes
Paton
et al.
(2009)9
Competitive male
cyclists with a
minimum of three
years competitive
experience (n=18)
participated.
Average values of
age, body mass,
VO2max, and
maximal
incremental power
output were 25.9
years, 81.2 kg, 4.46 l
min-1, and 388 W,
respectively.
The training
intervention
lasted 4 weeks.
The study was
performed in
the main
competitive
phase of the
year, during
which all
cyclists were
competing in
endurance (>60
min) road or
mountain bike
races at least
once per week.
The cyclists had
not participated
in any gym-
based strength
training in the 3
months before
the study.
The cyclists were divided (matched pairs) into 2
groups. One group performed training at low
cadence. Another group performed training at high
cadence. Both groups continued their usual
competition program, but replaced part of their
usual training with 30-min laboratory training
sessions performed on an ergometer. The sessions
were performed twice per week and consisted of 3
sets of maximal effort single-leg jumps alternating
with 3 sets of maximal intensity cycling efforts.
The jump part of the training required subjects to
perform 20 explosive step-ups off of a 40-cm box.
The jump efforts were completed for the right and
then left legs consecutively over a 2-min period.
The cycling part required the cyclist to complete
30-s maximal intensity cycling efforts at 500-
520 W at a cadence of either 60-70 rpm or 110-120
rpm with 30-s recovery between repetitions. A
transition period of 2 min separated each cycle and
jump set. During the study period, the cyclists spent
approx. 10-15 h wk-1 of training and competing.
The low cadence group, as
compared to the high cadence group,
displayed on average 3.6 percentage
points larger increase in peak power
in an incremental test. The better
training response in the low cadence
group was termed “likely
beneficial”. In line with that, the low
cadence group displayed on average
7 percentage points larger increase
in power output at 4 mM blood
lactate, which was termed “very
likely beneficial”. Further, VO2max
improved on average 3.3 percentage
points more, which was termed
“likely beneficial”. Finally, exercise
economy at 50% of the maximal
incremental peak power output
improved on average 5.1 percentage
points more, which was termed
“likely beneficial”.
Kon-
inckx
et al.
(2010)8
Trained male
cyclists (n=20) with
an average of 6
years of experience
and 7,111 covered
km per year during
those years. Average
values of age,
height, body mass,
VO2max, and
maximal
incremental power
output were 27
years, 1.82 m, 74.0
kg, 60 ml kg-1 min-1,
and 305 W,
respectively.
The training
intervention
lasted 12 weeks.
The study was
performed in
the off-season
following a 3-
week period rest
period. The
cyclists on
average trained
endurance for 4-
5 h week-1 in
addition to the
specific training
intervention.
The cyclists had
no prior
experience with
the specific
training.
The cyclists were divided (matched pairs) into 2
groups. One group performed conventional strength
training (3 sets of parallel half-squat and leg press
exercises at 15RM-8RM) for leg extensor muscles.
Another group performed maximal effort isokinetic
cycling in 4-8 bouts of each 12 crank revolutions at
775-875 W at 80 rpm. Recovery between bouts was
3 min. Isokinetic cycling was performed on a
custom-built ergometer. Both groups performed the
specific training twice per week.
The two different training groups
increased average power output by a
similar magnitude (5-8%) in a 30-
min endurance performance test. In
line with that, lactate threshold
power output and peak power output
obtained in an incremental test were
increased to similar extents for both
groups. The isokinetic (low
cadence) group did not increase
maximal power output during
isokinetic cycling at 120 rpm. That
was in contrast to the strength
training group.
Nimme-
richter
et al.
(2012)13
Trained male
cyclists (n=18) with
a training history of
at least 5 years
participated.
Average values of
age, height, body
mass, VO2max, and
maximal
incremental power
output were 31
years, 1.79 m, 72.6
kg, and 58.4 ml kg-1
min-1, and 392 W,
respectively.
The training
intervention
lasted 4 weeks.
The cyclists on
average trained
for 12 h week-1
during 12 weeks
prior to the
study.
The cyclists were randomised into 3 groups. One
group performed uphill interval training at a low
cadence (60 rpm). Another group performed level-
ground interval training at a high cadence (100
rpm). The training was performed in two interval-
training sessions per week. Intervals were
performed as 6×5 min at 300 W, with 5 min
recovery periods at 90-150 W. A third group acted
as controls and continued their steady training,
without performing any intervals. Training was
performed on the road. During the study period, the
cyclists spent approx. 7-16 h wk-1 of training.
The low cadence group increased
power output during both an uphill
time trial (4.4±5.3%) and a flat time
trial (1.5±4.5%). For comparison,
the changes were -1.3±3.6 and
2.6±6.0%, respectively, for the high
cadence group. For the third group,
the changes were 4.0±4.6% and -
3.5±5.4%, respectively. Time trials
were performed on the road and
lasted approx. 20 min. The authors
stated that these findings suggest
that higher forces during the low-
cadence intervals are potentially
beneficial for performance
enhancement.
26
Article
Participants
Duration of
training period
etc.
Training regimens
Major outcomes
Kristof-
fersen
et al.
(2014)7
Well-trained male
veteran cyclists
(n=22) participated.
Average values of
age, body mass,
VO2max, and
maximal
incremental power
output were 47
years, 78 kg, 57.9
ml kg-1 min-1, and
402 W, respectively.
The training
intervention
lasted 12 weeks.
The study was
performed post
season.
The cyclists were randomly assigned into 2 groups.
One group performed training at low cadence (40
rpm). Another group performed training at freely
chosen cadence. The low cadence group performed
interval training as group sessions on spinning
bikes, twice a week, in addition to their usual
training. Intervals were performed as 5×6 min at
73-82% of the maximal heart rate, with 3 min
active recovery periods at low intensity (60-72% of
maximal heart rate) and freely chosen cadence. In
total, the low cadence group added 60 min week-1
of training to the usual training. The freely chosen
cadence group added 90 min of cycling at moderate
intensity (73-82% of maximal heart rate) and freely
chosen cadence to their usual training. In total, the
cyclists in the low cadence training group on
average completed 91h of training during the 12
weeks, while the cyclists in the freely chosen
cadence group completed on average 88 h of
training.
The low cadence group did not
improve VO2max, maximal
incremental power output, average
power output in a 30-min cycling
trial, and leg strength. For
comparison, the freely chosen
cadence group seemed to adapt in a
beneficial way with respect to
physiological adaptations (e.g.
increased VO2max) and performance
(e.g. increased average power output
in a 30 min cycling trial). Tests were
performed at freely chosen cadence.
Hirano
et al.
(2015)5
Healthy, sedentary
males (n=16)
participated.
Average values of
age, height, body
mass, VO2max, and
maximal
incremental power
output were 23.4
years, 1.71 m, 64.3
kg, 46.1 ml kg-1 min-
1, and 258 W,
respectively.
The training
intervention
lasted 2 weeks.
The participants were randomly assigned into 2
groups. One group performed training at low
cadence (35 rpm). Another group performed
training at high cadence (75 rpm). Sixty-min
training sessions were performed 5 times per week.
Training was conducted on an ergometer at a power
output at lactate threshold (corresponding to on
average approximately 63 W).
The low cadence group displayed
increased power output during
cycling at 50 rpm at the lactate
threshold after the training period.
The same did not occur for the high
cadence group.
Ludyga
et al.
(2016)10
Male and female
cyclists (n=36)
participated.
Average values of
age, height, body
mass, VO2max, and
maximal
incremental power
output were: 27
years, 1.77 m, 71.8
kg, 52.6 ml kg-1 min-
1, and 310 W,
respectively.
The training
intervention
lasted 4 weeks.
The cyclists had
trained at least 4
h week-1 of
cycling during
the 6 months
before the
study.
The cyclists were randomly assigned into 3 groups.
All groups performed 4 h week-1 of cycling
training. The average intensity of the training was
70-80% of the heart rate at the lactate threshold.
One group performed training at low cadence (60
rpm). Another group performed training at high
cadence (120-140 rpm). A third group acted as
controls and performed basic endurance training.
The training of the low and high cadence groups
consisted of 4 weekly 60-min sessions. Two of the
sessions were completed at constant load, while
two other sessions contained 6-8 intervals of 3-min
bouts at high intensity at 60 rpm or 120-140 rpm.
Recovery between bouts consisted of 3 min of
pedalling. Training was performed on an
ergometer.
In contrast to the control group, the
low and high cadence groups
attained similar improvements of
VO2max and power at the lactate
threshold. Besides, there was a
reduction of alpha-, beta-, and
overall-power spectral density in the
high cadence group, which was
more pronounced at high cadences.
Improvements of variables
associated with endurance
performance were correlated with
reductions of EEG spectral power at
90 and 120 rpm.
Whitty
et al.
(2016)6
Endurance-trained
male cyclists (n=16)
participated.
Average values of
age, body mass,
VO2max, and
maximal
incremental power
output were 31.4
years, 74.6 kg, and
4.85 l min-1, and 364
W, respectively.
The training
intervention
lasted 6 weeks.
The cyclists were randomly assigned into 2 groups.
One group performed training at low cadence (20%
below their freely chosen cadence, corresponding
to 60-81 rpm). Another group performed training at
high cadence (20% above their freely chosen
cadence, corresponding to 96-121 rpm). Three
interval sessions were completed each week. Each
session lasted 45-60 min and included 4-6×4 min
bouts at 70% of the maximal incremental power
output corresponding to on average approximately
255 W. Recovery between bouts consisted of 2 min
of pedalling at 100 W. The training described
above replaced a part of the usual training and was
performed on an ergometer. The cyclists trained
>300 km wk-1.
The low cadence group, as
compared to the high cadence group,
displayed a larger increase (on
average 16% vs. 8%) of the average
power output in a 15-min time trial
performed at freely chosen cadence.
The high cadence group increased
the freely chosen cadence from on
average 92 to 101 rpm during
submaximal cycling at 60% of the
maximal incremental power output.
For comparison, no change occurred
in the low cadence group. Both
groups increased the VO2max and
maximal incremental power output
during the training period. The high
cadence group displayed an
increased gross efficiency at 90 and
110 rpm.
Table 1 (Continued)
564
27
565
566
567
Fig. 1
568
569
0
20
40
60
80
100
120
140
0 200 400 600 800 1000 1200
Cadence (rpm)
Power output (W)
Freely chosen
cadence
Low cadence
... Clearly, most systematic reviews/meta-analyses compare interval training with MICT in health and disease, which albeit important for public health guidance and disease prevention/amelioration, provides very little information with regard to endurance training optimisation in athletes with already high-volume training backgrounds. To our knowledge, in the literature, only two systematic reviews have focused on chronic adaptations to cycling training in trained cyclists [53,77], with a particular focus on cycling cadence [77] and periodization models [53] rather than specific exercise prescription. In addition, although it is undeniable that both HIIT and SIT improve physiological adaptations in various populations, the number of reviews directly comparing both interval training modalities is sparse [78][79][80]. ...
... Clearly, most systematic reviews/meta-analyses compare interval training with MICT in health and disease, which albeit important for public health guidance and disease prevention/amelioration, provides very little information with regard to endurance training optimisation in athletes with already high-volume training backgrounds. To our knowledge, in the literature, only two systematic reviews have focused on chronic adaptations to cycling training in trained cyclists [53,77], with a particular focus on cycling cadence [77] and periodization models [53] rather than specific exercise prescription. In addition, although it is undeniable that both HIIT and SIT improve physiological adaptations in various populations, the number of reviews directly comparing both interval training modalities is sparse [78][79][80]. ...
... Two studies [64,65] employed a SIT protocol consisting of 30-s work periods interspersed with 15s recovery periods performed continuously for 9.5 min. Applying a 2:1 work-to-recovery ratio has been shown to increase the total time spent above 90% V O2max during 30-s intervals, thus increasing the total training stimulus of the session [77,112]. Alongside increased cardiovascular stress, performing this type of SIT prescription exposes cyclists to higher blood lactate concentrations and may result in increased muscular adaptations, lactate tolerance and buffering capacity [63,64]. ...
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Background: In endurance cycling, both high-intensity interval training (HIIT) and sprint interval training (SIT) have become popular training modalities due to their ability to elicit improvements in performance. Studies have attempted to ascertain which form of interval training might be more beneficial for maximising cycling performance as well as a range of physiological parameters, but an amalgamation of results which explores the influence of different interval training programming variables in trained cyclists has not yet been conducted. Objective: The aims of this study were to: (1) systematically investigate training interventions to determine which training modality, HIIT, SIT or low-to moderate-intensity continuous training (LIT/MICT), leads to greater physiological and performance adaptations in trained cyclists; and (2) determine the moderating effects of interval work-bout duration and intervention length on the overall HIIT/SIT programme. Data Sources: Electronic database searches were conducted using SPORTDiscus and PubMed. Study Selection: Inclusion criteria were: (1) at least recreationally-trained cyclists aged 18-49 years (maximum/peak oxygen uptake [V O2max/V O2peak] ≥45 mL·kg-1 ·min-1); (2) training interventions that included a HIIT or SIT group and a control group (or two interval training groups for direct comparisons); (3) minimum intervention length of 2 weeks; (4) interventions that consisted of 2-3 weekly interval training sessions. Results: Interval training leads to small improvements in all outcome measures combined (overall main effects model, SMD: 0.33 [95%CI = 0.06 to 0.60]) when compared to LIT/MICT in trained cyclists. At the individual level, point estimates favouring HIIT/SIT were negligible (Wingate model: 0.01 [95%CI =-3.56 to 3.57]), trivial (relative V O2max/V O2peak: 0.10 [95%CI =-0.34 to 0.54]), small (absolute V O2max/V O2peak: 0.28 [95%CI = 0.15 to 0.40], absolute maximum aerobic power/peak power output: 0.38 [95%CI = 0.15 to 0.61], relative absolute maximum aerobic power/peak power output: 0.43 [95%CI =-0.09 to 0.95], physiological thresholds: 0.46 [95%CI =-0.24 to 1.17]), and large (time-trial/time-to-exhaustion: 0.96 [95%CI =-0.81 to 2.73]) improvements in physiological/performance variables compared to controls, with very imprecise interval estimates for most outcomes. In addition, intervention length did not contribute significantly to the improvements in outcome measures in this population, as the effect estimate was only trivial (βDuration: 0.04 [ 95%CI =-0.07 to 0.15]). Finally, the network meta-analysis did not reveal a clear superior effect of any HIIT/SIT types when directly comparing interval training differing in interval work-bout duration. Conclusion: The results of the meta-analysis indicate that both HIIT and SIT are effective training modalities to elicit physiological adaptations and performance improvements in trained cyclists. Our analyses highlight that the optimisation of interval training prescription in trained cyclists cannot be solely explained by interval type or interval work-bout duration and an individualised approach that takes into account the training/competitive needs of the athlete is warranted.
... For a given power output, an upward shift of the pedaling cadence reduces the torque applied to the pedal, and vice versa, affecting the physiological and psychological demand of exercise [2]. Cadences can be considered low or high at a given power output when imposed pedaling frequencies were not included in a range of ± 25 rpm relative to FCC, usually adopted during training or competition [3]. Sport scientists have been trying to understand why individuals select a cadence rather than another based on physiological, biomechanical, and perceptual parameters. ...
... Interestingly, professional cyclists typically use cadences below FCC when training in order to increase muscle tension and provide resistance training-like adaptations, or above FCC to increase the metabolic demand and work on their pedaling gesture to improve their performance at FCC. While Hansen and Rønnestad [3] reported no evidence for a positive effect of training at low cadence, the authors did not emphasize the effect of cadence on chronic neuromuscular alterations while these could contribute to cycling performance [8]. This systematic review aimed to clarify how the utilization of different cycling cadences affects neuromuscular function (i) following a cycling bout, (ii) throughout a cycling exercise, and (iii) following a training period. ...
... A team opted for monitoring a large range of cadences without taking into account FFC [14,15] while all others favored cadences below and above the preferred cadence. In the latter case, cadences were considered as low or high with respect to FCC at the same power [3], except in the works of Beelen and Sargeant [19] and de Araujo Ruas et al. [20] who used the same absolute cadences for all participants. ...
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There is a wide range of cadence available to cyclists to produce power, yet they choose to pedal across a narrow one. While neuromuscular alterations during a pedaling bout at non-preferred cadences were previously reviewed, modifications subsequent to one fatiguing session or training intervention have not been focused on. We performed a systematic literature search of Pub-Med and Web of Science up to the end of 2020. Thirteen relevant articles were identified, among which eleven focused on fatigability and two on training intervention. Cadences were mainly defined as "low" and "high" compared with a range of freely chosen cadences for given power output. However, the heterogeneity of selected cadences, neuromuscular assessment methodology, and selected population makes the comparison between the studies complicated. Even though cycling at a high cadence and high intensity impaired more neuromuscular function and performance than low-cadence cycling, it remains unclear if cycling cadence plays a role in the onset of fatigue. Research concerning the effect of training at non-preferred cadences on neuromuscular adaptation allows us to encourage the use of various training stimuli but not to say whether a range of cadences favors subsequent neuromuscular performance.
... Work volume during cycling exercise (J) is calculated by multiplying load (kp), cadence (rpm), and exercise time. Therefore, it can be used for cycling training in either high-load / low cadence or low-load / high cadence pattern under work matched conditions 8) . Tomabechi et al. 9) reported that HIICT with either high-load / 60 rpm or low-load / 120 rpm equally improved V ・ O2max under work-matched conditions. ...
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Work-matched high-intensity intermittent cycling training (HIICT) reportedly improves VO2max regardless of the combination of loads and cadences. However, the effect of work-matched HIICT with different combinations of loads and cadences on anaerobic work capacity is unknown. This study aims to investigate the effects of work-matched HIICT with different loads and cadences on Wingate anaerobic test (WAnT) performance, which is an index of anaerobic work capacity. University athletes performed HIICT either with high-load / 60 rpm (HL60, n = 8) or low-load / 120 rpm (LL120, n = 8). HIICT consisted of eight sets of pedaling for 20 s with 10 s of passive rest between each set. Initial exercise intensity was set at 135% of VO2peak and decreased by 5% after every two sets. HIICT was performed for 18 sessions during the 6-week period. Pre and post the training period, peak power, peak rpm, average power, and time to reach peak power during WAnT and VO2peak were measured. According to two-way analysis of variance (time × group), the main effect of time was observed in VO2peak, peak power, peak rpm, and average power during WAnT (p < 0.05). However, time × group interaction was not observed for any indices (p > 0.05). Conversely, time × group interaction was observed in time to reach peak power during WAnT, and significantly shortened only in HL60 (p < 0.05). These results suggest the effectiveness of work-matched HIICT with high-load / low cadence on WAnT performance.
... Low cadence training is a commonly used mode for elite and recreational cyclists and is generally characterized by moderate intensity and cadences below 60 rpm. Although there are no clear advantages of low cadence training compared to freely chosen cadence when it comes to physiological factors [13][14][15], the effects of changing cadence invites the investigation of low cadence training from a technical standpoint. Based on the variety of cadences used by cyclists in training and competition, an understanding of the changes in joint specific power over a wider range of cadences than previously studied is needed. ...
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Background The effect of cadence and work rate on the joint specific power production in cycling has previously been studied, but research has primarily focused on cadences above 60 rpm, without examining the effect of low cadence on joint contribution to power. Purpose Our purpose was to investigate joint specific power production in recreational and elite cyclists during low- and moderate cycling at a range of different cadences. Methods 18 male cyclists (30.9 ± 2.7 years with a work rate in watt at lactate threshold of 282.3 ± 9.3 W) performed cycling bouts at seven different pedalling rates and three intensities. Joint specific power was calculated from kinematic measurements and pedal forces using inverse dynamics at a total of 21 different stages. Results A main effect of cadence on the relative to the total joint power for hip-, knee- and ankle joint power was found (all p < 0.05). Increasing cadence led to increasing knee joint power and decreasing hip joint power (all p < 0.05), with the exception at low cadence (<60 rpm), where there was no effect of cadence. The elite cyclists had higher relative hip joint power compared to the recreational group (p < 0.05). The hip joint power at moderate intensity with a freely chosen cadence (FCC) was lower than the hip joint power at low intensity with a low cadence (<60 rpm) (p < 0.05). Conclusion This study demonstrates that there is an effect of cadence on the hip- and knee joint contribution in cycling, however, the effect only occurs from 60 rpm and upward. It also demonstrates that there is a difference in joint contribution between elite- and recreational cyclists, and provide evidence for the possibility of achieving higher relative hip joint power at low intensity than moderate intensity by altering the cadence.
... The work-load during cycling exercise is a product of load (kp) and cadence (rpm). Therefore, HIICT can be performed either with high load / low cadence or with low load / high cadence under work-load and exercise time matched conditions [14]. Many previous studies reported that oxygen uptake (VO2) during work-matched cycling exercise increases more significantly in high cadence cycling than low cadence cycling (35-110 rpm) due to elevated internal 2 of 7 work-load of active muscles [15][16][17][18][19][20]. ...
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The aim of this study was to clarify effects of 3-week work-matched high-intensity intermittent cycling training (HIICT) with different cadences on VO2max in university athletes. Eighteen university athletes performed HIICT with either 60 rpm (n = 9) or 120 rpm (n = 9). HIICT consisted of eight sets of 20-s exercise with a 10-s passive rest between each sets. The initial training intensity was set at 135% of VO2 max and was decreased by 5% every two sets. Athletes in both groups performed 9 sessions of HIICT during 3-week. The total work-load and achievement rate of the work load calculated before experiments in each group were used for analysis. VO2max was measured pre and post-training. After 3-week of training, no significant differences in the total work-load and achievement rate of the work load were found between the two groups. VO2max similarly increased in both groups from pre to post training (p = 0.016), with no significant differences between the groups (p = 0.680). These results suggest that cadence during HIICT is not training variable affecting effect of VO2max.
... The workload during cycling exercise is a product of load (kp) and cadence (rpm). Therefore, high-intensity intermittent cycling training (HIICT) can be performed either with high load/low cadence or with low load/high cadence under the workload, relative intensity (e.g., %VO 2max ), and exercise time-matched conditions [14]. Many previous studies reported that oxygen uptake (VO 2 ) during work-matched cycling exercise increases more significantly in high-cadence cycling than in low-cadence cycling (35-110 rpm) due to the elevated internal workload of active muscles [15][16][17][18][19][20]. ...
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The aim of this study is to clarify the effects of 3-week work-matched high-intensity intermittent cycling training (HIICT) with different cadences on the VO2max of university athletes. Eighteen university athletes performed HIICT with either 60 rpm (n = 9) or 120 rpm (n = 9). The HIICT consisted of eight sets of 20 s exercise with a 10 s passive rest between each set. The initial training intensity was set at 135% of VO2max and was decreased by 5% every two sets. Athletes in both groups performed nine sessions of HIICT during a 3-week period. The total workload and achievement rate of the workload calculated before experiments in each group were used for analysis. VO2max was measured pre- and post-training. After 3 weeks of training, no significant differences in the total workload and the achievement rate of the workload were found between the two groups. VO2max similarly increased in both groups from pre- to post-training (p = 0.016), with no significant differences between the groups (p = 0.680). These results suggest that cadence during HIICT is not a training variable affecting the effect of VO2max.
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BACKGROUND: Pedalling asymmetries are a topic of interest to cycling coaches and athletes due to a potential link with performance and injury prevention. OBJECTIVES: The aim of this study is to describe the bilateral asymmetry of professional cyclists during two editions of a Grand Tour. METHODS: Here we set out to determine the power balance (power produced by each lower limb) between stronger and weaker leg (dominant vs. non-dominant) of 12 UCI professional cyclists competing at two Giro d’Italia editions. Power data were recorded during competition stages. Further analysis considered power data clustered into individual intensity zones (from Z1 to Z7). RESULTS: Higher intensity elicited better power balance (lower asymmetry) regardless of the stage profile. Intensity distribution analysed according to the role of the cyclist was lower for climbers in Z2 (p= 0.006) and Z7 (p= 0.002) and higher in Z5 (p= 0.023) compared to team helpers. Power balance ranged from 0 to 9 % across the different athletes. CONCLUSIONS: Increase in power output improves power balance, especially in team helpers, and the lower power balance at lower exercise intensities, which are most of the race time, may elicit significant cumulative loading on a given leg of the cyclists, which requires further attention regarding risks of overuse injury.
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Exercise at different cadences might serve as potential stimulus for functional adaptations of the brain, because cortical activation is sensitive to frequency of movement. Therefore, we investigated the effects of high (HCT) and low cadence training (LCT) on brain cortical activity during exercise as well as endurance performance. Cyclists were randomly assigned to low and high cadence training. Over the 4-week training period, participants performed 4 h of basic endurance training as well as four additional cadence-specific exercise sessions, 60 min weekly. At baseline and after 4 weeks, participants completed an incremental exercise test with spirometry and exercise at constant load with registration of electroencephalogram (EEG). Compared with LCT, a greater increase of frontal alpha/beta ratio was confirmed in HCT. This was based on a lower level of beta activity during exercise. Both groups showed similar improvements in maximal oxygen consumption and power at the individual anaerobic threshold. Whereas HCT and LCT elicit similar benefits on aerobic performance, cycling at high pedalling frequencies enables participants to perform an exercise bout with less cortical activation.
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Despite early and ongoing debate among athletes, coaches, and sport scientists, it is likely that resistance training for endurance cyclists can be tolerated, promotes desired adaptations that support training, and can directly improve performance. Lower-body heavy strength training performed in addition to endurance-cycling training can improve both short- And long-term endurance performance. Strength-maintenance training is essential to retain strength gains during the competition season. Competitive female cyclists with greater lower-body lean mass (LBLM) tend to have ~4-9% higher maximum mean power per kg LBLM over 1 s to 10 min. Such relationships enable optimal body composition to be modeled. Resistance training off the bike may be particularly useful for modifying LBLM, whereas more cycling-specific training strategies like eccentric cycling and single-leg cycling with a counterweight have not been thoughtfully investigated in well-trained cyclists. Potential mechanisms for improved endurance include postponed activation of less efficient type II muscle fibers, conversion of type IIX fibers into more fatigueresistant IIa fibers, and increased muscle mass and rate of force development.
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The purpose of this study was to investigate the effect of adding heavy strength training to well-trained female cyclists' normal endurance training on cycling performance. Nineteen female cyclists were randomly assigned to 11 weeks of either normal endurance training combined with heavy strength training (E+S, n = 11) or to normal endurance training only (E, n = 8). E+S increased one repetition maximum in one-legged leg press and quadriceps muscle cross-sectional area (CSA) more than E (P < 0.05), and improved mean power output in a 40-min all-out trial, fractional utilization of VO2 max and cycling economy (P < 0.05). The proportion of type IIAX-IIX muscle fibers in m. vastus lateralis was reduced in E+S with a concomitant increase in type IIA fibers (P < 0.05). No changes occurred in E. The individual changes in performance during the 40-min all-out trial was correlated with both change in IIAX-IIX fiber proportion (r = -0.63) and change in muscle CSA (r = 0.73). In conclusion, adding heavy strength training improved cycling performance, increased fractional utilization of VO2 max , and improved cycling economy. The main mechanisms behind these improvements seemed to be increased quadriceps muscle CSA and fiber type shifts from type IIAX-IIX toward type IIA. © 2015 John Wiley & Sons A/S. Published by John Wiley & Sons Ltd.
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Purpose: The aim of the present study was to investigate effects of low cadence training at moderate intensity on aerobic capacity, cycling performance, gross efficiency, freely chosen cadence and leg strength in veteran cyclists. Method: Twenty-two well trained veteran cyclists (age: 47 ±6 years, maximal oxygen consumption (VO2max): 57.9 ±3.7 ml. kg-1. min-1) were randomized into two groups, a low cadence training group and a freely chose cadence training group. Respiratory variables, power output, cadence and leg strength were tested before and after a 12 weeks training intervention period. The low cadence training group performed 12 weeks of moderate (73-82 % of maximal heart rate (HRmax)) interval training (5 x 6 min) with a cadence of 40 revolutions per minute (rpm) two times a week, in addition to their usual training. The freely chosen cadence group added 90 minutes of training at freely chosen cadence at moderate intensity. Results: No significant effects of the low cadence training on aerobic capacity, cycling performance, power output, cadence, gross efficiency or leg strength was found. The freely chosen cadence group significantly improved both VO2max (58.9±2.4 vs. 62.2±3.2 ml. kg-1. min-1), VO2 consumption at lactate threshold (49.4 ±3.8 vs. 51.8±3.5 ml. kg-1. min-1) and during the 30 min performance test (52.8±3.0 vs. 54.7±3.5 ml. kg-1. min-1), and power output at lactate threshold (284 ±47 vs. 294 ±48 W) and during the 30 min performance test (284±42 vs. 297±50 W). Conclusion: Twelve weeks of low cadence (40 rpm) interval training at moderate intensity (73-82 % of HRmax) twice a week does not improve aerobic capacity, cycling performance or leg strength in highly trained veteran cyclists. However, adding training at same intensity (% of HRmax) and duration (90 minutes weekly) at freely chosen cadence seems beneficial for performance and physiological adaptations.
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Power output and heart rate were monitored for 11 months in one female (V(.)O(2max): 71.5 mL · kg⁻¹ · min⁻¹) and ten male (V(.)O(2max): 66.5 ± 7.1 mL · kg⁻¹ · min⁻¹) cyclists using SRM power-meters to quantify power output and heart rate distributions in an attempt to assess exercise intensity and to relate training variables to performance. In total, 1802 data sets were divided into workout categories according to training goals, and power output and heart rate intensity zones were calculated. The ratio of mean power output to respiratory compensation point power output was calculated as an intensity factor for each training session and for each interval during the training sessions. Variability of power output was calculated as a coefficient of variation. There was no difference in the distribution of power output and heart rate for the total season (P = 0.15). Significant differences were observed during high-intensity workouts (P < 0.001). Performance improvements across the season were related to low-cadence strength workouts (P < 0.05). The intensity factor for intervals was related to performance (P < 0.01). The variability in power output was inversely associated with performance (P < 0.01). Better performance by cyclists was characterized by lower variability in power output and higher exercise intensities during intervals.
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Technique and energy saving are two variables often considered as important for performance in cycling and related to each other. Theoretically, excellent pedalling technique should give high gross efficiency (GE). The purpose of the present study was to examine the relationship between pedalling technique and GE. 10 well-trained cyclists were measured for GE, force effectiveness (FE) and dead centre size (DC) at a work rate corresponding to ~75% of VO(2)max during level and inclined cycling, seat adjusted forward and backward, at three different cadences around their own freely chosen cadence (FCC) on an ergometer. Within subjects, FE, DC and GE decreased as cadence increased (p < 0.001). A strong relationship between FE and GE was found, which was to great extent explained by FCC. The relationship between cadence and both FE and GE, within and between subjects, was very similar, irrespective of FCC. There was no difference between level and inclined cycling position. The seat adjustments did not affect FE, DC and GE or the relationship between them. Energy expenditure is strongly coupled to cadence, but force effectiveness, as a measure for pedalling technique, is not likely the cause of this relationship. FE, DC and GE are not affected by body orientation or seat adjustments, indicating that these parameters and the relationship between them are robust to coordinative challenges within a range of cadence, body orientation and seat position that is used in regular cycling.
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The aim of this study was to determine the effects of high- and low-cadence interval training on the freely chosen cadence (FCC) and performance in endurance-trained cyclists. Sixteen male endurance-trained cyclists completed a series of submaximal rides at 60% maximal power (Wmax) at cadences of 50, 70, 90, and 110 r·min(-1), and their FCC to determine their preferred cadence, gross efficiency (GE), rating of perceived exertion, and crank torque profile. Performance was measured via a 15-min time trial, which was preloaded with a cycle at 60% Wmax. Following the testing, the participants were randomly assigned to a high-cadence (HC) (20% above FCC) or a low-cadence (LC) (20% below FCC) group for 18 interval-based training sessions over 6 weeks. The HC group increased their FCC from 92 to 101 r·min(-1) after the intervention (p = 0.01), whereas the LC group remained unchanged (93 r·min(-1)). GE increased from 22.7% to 23.6% in the HC group at 90 r·min(-1) (p = 0.05), from 20.0% to 20.9% at 110 r·min(-1) (p = 0.05), and from 22.8% to 23.2% at their FCC. Both groups significantly increased their total distance and average power output following training, with the LC group recording a superior performance measure. There were minimal changes to the crank torque profile in both groups following training. This study demonstrated that the FCC can be altered with HC interval training and that the determinants of the optimal cycling cadence are multifactorial and not completely understood. Furthermore, LC interval training may significantly improve time-trial results of short duration as a result of an increase in strength development or possible neuromuscular adaptations.
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This study examined (1) the effects of a single bout of exercise at different pedaling rates on physiological responses, pedal force, and muscle oxygenation, and (2) the effects of 2 weeks of training with different pedaling rates on work rate at lactate threshold (WorkLT). Sixteen healthy men participated in the study. An incremental exercise test involving pedaling a cycling ergometer at 50 rpm was conducted to assess maximal oxygen consumption and WorkLT. The participants performed constant workload, submaximal exercise tests at WorkLT intensity with three different pedaling rates (35, 50, and 75 rpm). Oxygen consumption ([Formula: see text]O2), blood pressure, heart rate (HR), blood lactate, and pedal force were measured and oxy-hemoglobin/myoglobin concentration (OxyHb/Mb) at vastus lateralis was monitored by near-infrared spectroscopy during exercise. The participants were then randomly assigned to cycling exercise training at WorkLT in either the low or high frequency pedaling rate (LFTr, 35 rpm or HFTr, 75 rpm) group. Each 60-min training session was performed five times/week. Despite maintaining the same work rate, [Formula: see text]O2 and HR were significantly lower at 35 than 75 rpm. Conversely, integrated pedal force was significantly higher at 35 than 75 rpm. Peripheral OxyHb/Mb was significantly lower at 35 than 75 rpm. After 2 weeks of training, WorkLT normalized to body mass significantly increased in the LFTr, but not the HFTr group. Pedaling rate and the corresponding pedal force and peripheral oxygenation during cycling exercise influence the effect of training at LT on WorkLT.
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This study was designed to examine the biomechanical and physiological responses between cycling on the Axiom stationary ergometer (Axiom, Elite, Fontaniva, Italy) vs. field conditions for both uphill and level ground cycling. Nine cyclists performed cycling bouts in the laboratory on an Axiom stationary ergometer and on their personal road bikes in actual road cycling conditions in the field with three pedaling cadences during uphill and level cycling. Gross efficiency and cycling economy were lower (-10%) for the Axiom stationary ergometer compared with the field. The preferred pedaling cadence was higher for the Axiom stationary ergometer conditions compared with the field conditions only for uphill cycling. Our data suggests that simulated cycling using the Axiom stationary ergometer differs from actual cycling in the field. These results should be taken into account notably for improving the precision of the model of cycling performance, and when it is necessary to compare two cycling test conditions (field/laboratory, using different ergometers).
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Technique changes in cyclists are not well described during exhaustive exercise. Therefore the aim of the present study was to analyze pedaling technique during an incremental cycling test to exhaustion. Eleven cyclists performed an incremental cycling test to exhaustion. Pedal force and joint kinematics were acquired during the last three stages of the test (75%, 90% and 100% of the maximal power output). Inverse dynamics was conducted to calculate the net joint moments at the hip, knee and ankle joints. Knee joint had an increased contribution to the total net joint moments with the increase of workload (5-8% increase, p < 0.01). Total average absolute joint moment and knee joint moment increased during the test (25% and 39%, for p < 0.01, respectively). Increases in plantar flexor moment (32%, p < 0.01), knee (54%, p < 0.01) and hip flexor moments (42%, p = 0.02) were found. Higher dorsiflexion (2%, for p = 0.03) and increased range of motion (19%, for p = 0.02) were observed for the ankle joint. The hip joint had an increased flexion angle (2%, for p < 0.01) and a reduced range of motion (3%, for p = 0.04) with the increase of workload. Differences in joint kinetics and kinematics indicate that pedaling technique was affected by the combined fatigue and workload effects.