LarryOz
Cruzeum Curator & Sigma Wrangler
My lastest workout where I really concentrated on spinning really fast.
https://www.strava.com/activities/1445412617
This was 12 x 6 min intervals that ranged from 88-92 FTP%, so not super high or hard wattages, but a pretty significant time averaging 90% so still a pretty hard workout.
For the entire workout I averaged 107rpm for 2 hours (my highest average yet), the last 20 minute interval I averaged 109rpm, and for the last 6-min interval I average 115rpm.
The nice thing is not to feel the extreme "pressure" and "load" on my legs and knees during the effort. My HR was more elevated and neared 170 at the end, but some of that was because of the rpm, so due to fatigue at 90% FTP for so long.
It was also easier to keep the pace with music going. I was listening to some commentaries for the first 8 of the 6 minute intervals and switched to some of my fast passed worship music during the last 5 and it was easier to keep the higher rpm.
I have been trying to ride at or near 105rpm for the last week or so, and now 100 feels slow, and 90 feels like I am hardly moving.
I believe this is one of the keys to being able to sustain high power levels for 1hr+ TT efforts.
Biggest problem when getting up to the 120rpm range is legs are moving so fast and bike almost bouncing around on the trainer and even trying to scoot across the floor.
I am riding 152mm cranks right now. I may experiment with some 140's or even 130's and see if it is easier to maintain the 120+ rpm since legs will not have to be moving as much.
https://www.strava.com/activities/1445412617
This was 12 x 6 min intervals that ranged from 88-92 FTP%, so not super high or hard wattages, but a pretty significant time averaging 90% so still a pretty hard workout.
For the entire workout I averaged 107rpm for 2 hours (my highest average yet), the last 20 minute interval I averaged 109rpm, and for the last 6-min interval I average 115rpm.
The nice thing is not to feel the extreme "pressure" and "load" on my legs and knees during the effort. My HR was more elevated and neared 170 at the end, but some of that was because of the rpm, so due to fatigue at 90% FTP for so long.
It was also easier to keep the pace with music going. I was listening to some commentaries for the first 8 of the 6 minute intervals and switched to some of my fast passed worship music during the last 5 and it was easier to keep the higher rpm.
I have been trying to ride at or near 105rpm for the last week or so, and now 100 feels slow, and 90 feels like I am hardly moving.
I believe this is one of the keys to being able to sustain high power levels for 1hr+ TT efforts.
Biggest problem when getting up to the 120rpm range is legs are moving so fast and bike almost bouncing around on the trainer and even trying to scoot across the floor.
I am riding 152mm cranks right now. I may experiment with some 140's or even 130's and see if it is easier to maintain the 120+ rpm since legs will not have to be moving as much.