Ask a Cycling Coach Podcast - Presented by TrainerRoad

LOW CADENCE TRAINING: MYTH OR SCIENCE-BACKED? | Ask a Cycling Coach Podcast 565

Dec 25, 2025
Explore the intriguing world of low cadence training, where Coach Jonathan deciphers its mixed research results. Uncover the physiological foundations behind muscle fiber recruitment and how elite cyclists leverage this method. Delve into studies that highlight both benefits and potential drawbacks, including knee stress risks. Get practical tips on when and how to safely incorporate this training strategy into your routine. It’s a deep dive into a nuanced aspect of cycling training that could change the way you ride!
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ADVICE

TrainerRoad AI Is Custom, Not ChatGPT

  • TrainerRoad AI replaces Adaptive Training with custom-trained models, not generic LLMs.
  • Expect better workout matching, fewer misses, and measurable FTP and PR improvements per company testing.
INSIGHT

What SFR Really Is

  • SFR is low-cadence, high-torque work intended to change muscle recruitment and metabolic efficiency.
  • The idea is lower cadence forces more fast-twitch recruitment at low power, prompting adaptations toward more efficient fibers.
INSIGHT

Why Cadence Changes Muscle Recruitment

  • Henneman's size principle explains why altering cadence changes which motor units you recruit.
  • Low-cadence, low-power efforts can recruit larger motor units and theoretically shift fiber characteristics toward endurance.
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