Каденс и мощность! Как крутить педали правильно, чтобы ехать быстрее и не уставать?

Online cycling training, training plan audits, and training effectiveness analysis - message me directly at https://t.me/andreishumilov Lots of useful information on my Telegram channel at https://t.me/+aMAk4uNBKgdiMzgy Strava Club for subscribers at https://strava.app.link/40tP1gaisKb Link to my UESCA Academy coaching profile at https://uesca.com/coach-directory/ent... 50% off 2 months at Rouvy for beginners at account.rouvy.com/referral?referralCode=tpQsb SUPPORT THE CHANNEL: Donate to Donationalerts at https://dalink.to/40_let_na_velosiped Donate to Boosty at https://boosty.to/cyclist/donate Donate on Telegram https://t.me/tribute/app?startapp=dBuG THANK YOU FOR WATCHING, SUBSCRIBING, AND LIKE! Today I'll tell you about two exercises that will improve your pedaling technique, cadence, and efficiency, and help you ride faster. Today we'll talk about cadence. It's not a new topic, but watch this video to the end, and I think I can surprise you with some previously unknown facts. A quick disclaimer: you can't watch a professional racer online and decide you'll match their cadence. You won't. Your cadence depends on your level of training, your biomechanics, and your genetics. In laboratory studies, cadences of 85 to 92 rpm have been shown to be most effective for breaking through so-called dead zones. It's worth clarifying what science says about cadence in general, because the data is both contradictory and interesting. Looking solely at oxygen consumption per unit of power, a cadence of around 60-70 rpm is the most economical. This was demonstrated by classic studies from the 1980s. However, trained cyclists almost never choose this pace in practice. When freely choosing, and allowed to pedal as comfortably as they like, they consistently reach 90-95 rpm. This is because oxygen efficiency isn't the only parameter that matters. At a higher cadence, the force per pedal revolution is lower because the load is distributed over a greater number of muscle contraction cycles. This means less local muscle fatigue and longer retention of fast-twitch muscle fibers. The cardiovascular system is slightly more stressed, but the neuromuscular system is significantly less. This is why experienced riders consistently choose a cadence higher than the energy-optimal one: for the sake of sustained power over long distances, not for the sake of oxygen conservation in the short term. Greetings! This is Andrey Shumilov, founder of the online cycling community "BICYCLE AT 40" I train, participate in races, study cycling theory, and I have a lot to share with you. For example: How to train as a beginner over 40 How to ride your first 100 km without complications How to prepare for your first bike race and finish successfully