mikesbytes wrote:What are 'fatigue resistance fibers' and 'non fatigue resistance fibers' ?
Type 1 and Type 2...How did you not get that?
He's basically saying when sprinters are going up hills, they're using type 2 (same as everyone else), but their type 1 are more 'pronounced' for sprinting than, say, a dedicated hill climbers.
vander wrote:Sprinters win sprints because they have more non-fatigue resistance fibres which can smash out the powers at high speed of contraction so they can push out the high candences while not loosing much power doing it.
Perhaps not more, just better trained. They also weigh a fair amount more than your average hill climber, which also affects output.. They need even more power to get up the hill than a pure climber, so they struggle even more.
vander wrote:One thing I think may impact cadence and my real only explanation for high cadences is muscle pump. Muscle pump is when the muscles act somewhat like a heart with contraction and relaxation actually pumping blood around the body. Its effect can be clearly seen when comparing isometric contractions to isotonic contractions. Infact the heart has to work a lot less hard in these situations. So when comparing say a 50rpm cadence to a 100rpm cadence the muscle is 'beating' 50 extra times per minute thus helping pump the blood around the body (not equivalent to 50BPM of the heart but still considerable difference).
You're sort of right; lets say that you and your identical-in-every-way-twin-brother are riding down a road with the same power output, same speed, and same wind/etc, both at 300 watts for a two hour ride. You're pedaling 120RPM and he's pedaling 60RPM. Guess what? Your heart rate is gonna be lower than his (you can test this out yourself at home). By keeping a lower HR over the same distance, you're also burning more fat as a percentage, rather than carbohydrates (since you're not 'breathing as hard', you're not using oxygen to help burn carbs, which is why how your heart rate monitor will calculate you've burnt a higher percentage of fat).
vander wrote: This will decrease the amount of work the heart has to do thus making it 'feel' easier and also make you fatigue less.
Not really. It'll have to pump faster, as you said yourself. The big problem with training at, say 120RPM, is two things; first, you won't learn to spin a big gear. Say you spin the big chainring and a middle cog averaging 22km/h. Your legs will get stronger to compensate and eventually with practice, you'll actually be able to spin the same gear faster. Once you're spinning it too fast though, your heart rate goes through the roof on average. So back to you and your mate cycling 300Watts for two hours; say you both reach a hill. His HR, for arguments sake, will be 140, while yours will be about 160; going up the hill with your chosen cadences, his heart rate will go up to 165, while yours would go up to 185.. So you see the problem with spinning too fast a cadence. Your HR starts high, and stays high. Just like being in in 3rd gear in your car when going up a hill, compared with 2nd gear; 2nd gear will redline the engine, while 3rd gear won't. This article show's the science behind why it happens in the human body;
http://www.ncbi.nlm.nih.gov/sites/entre ... 00m,isrctn
vander wrote:Further to this individuals 'optimum cadence' (or preferred cadence) will be a learned thing this is why some cadences will feel natural and some will feel unnatural. This is due to your muscular co-ordination that is when they should contract and relax. If you are not at your preferred cadence (which wont be an exact figure more a range), your body may be actually working against itself (antagonist contracting at the wrong time thus working against the agonist). This will mean that you will actually have to work harder to produce the same power output
Sort of; it's about neuromuscular control as you said; it's good to practice different cadences, even though you have one 'best' cadence, because lets face it; unless you're riding on the flat lavafields of Kona, you're always going to eventually end up outside your comfort zone.
One thing I think you might find interesting; Tour de France racers generally pick a higher cadence so that they don't have to recover from day to day; by simply spinning the pedals, their muscles and bones aren't stressed as much as they would be if they were using lower cadences. Ironman triathletes generally prefer lower cadences, because it retains carbohydrates a little bit better, and they don't need to do much the next day.