Частота вращения педалей в велоспорте - правда, которую тебе никто не объяснит!

Cadence Development Exercises https://t.me/v_40_let_na_velosiped/1289 Coach, I'm confused again today. Everyone keeps saying: spin at 90 rpm and you'll be happy. But I'm trying 100, then I'm stuck at 60 on a climb, and I don't understand a thing. Fast or slow—which is better? And why bother with these cadence training sessions if I'm already feeling weak after the climbs? Dr. Mendoza smiled, took a sip of his cappuccino, and began speaking slowly, as if he were explaining a complex diagnosis. Andrey, everything's fine, order a coffee and let's talk. Your question is as old as the bicycle itself. Many people think there's a magic number—90 rpm, and that's it. But that's not true. Cadence isn't a dogma, but a tool. And for it to work, you need to understand physiology. Andrey nodded, pulled out his phone, and opened his notes. "Let's start with the most important thing—muscle fiber recruitment. The brain, via the nerves, 'calls' the muscles to work. First, the slow-twitch type I fibers—efficient and enduring—are activated. Then, when strength is insufficient, the fast-twitch type II fibers—powerful but quickly fatigue—are activated. This is Henneman's principle, described back in 1965. The more power required, the more fibers are recruited." Andrey interrupted: "So, a high cadence is like heavy squats with low reps?" "Almost. A high cadence—100–110 and higher—requires rapid and frequent recruitment. Each push should be powerful but short. Beginners often burn out on this: the nervous system isn't prepared, the muscles don't have time to coordinate, and you start jumping around in the saddle or flying out of the zone." That's why it's hard for them to maintain 90-100 for long at first—it drains too much energy. Closed group for PRO CYCLING enthusiasts https://web.tribute.tg/s/I3c Strava Club for subscribers https://strava.app.link/40tP1gaisKb THANK YOU FOR WATCHING, SUBSCRIBING, AND LIKE! 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 should a beginner train at 40+? How to ride your first 100 km without complications? How to prepare for your first bike race and finish successfully? What to eat and how to train to lose weight? And much more. And all this without a personal trainer, injuries, or expensive equipment.