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A lot of what I do is low RPM high torque climbing. That’s the kind of exercise that builds strength in the gym (fewer reps at higher weight) so I expect it bui

A lot of what I do is low RPM high torque climbing. That’s the kind of exercise that builds strength in the gym (fewer reps at higher weight) so I expect it builds my lower body strength better than spinning.

toss1 3y ago
Sure, if you're doing that for a particular reason such as you mention, great. Beginner cyclists also tend to pedal with a much slower cadence. But it is definitely not the fast way around the track or down the road. For almost everyone, the 80-90 or 75-95 RPM cadence is most efficient. Slower will exhaust the muscles sooner, and faster (except for sprints) will squander energy on ineffective motion (as in force that doesn't get to the wheel). Also, unless you are doing such low-RPM/Hi-torque levels that you literally fail in 6-20 strokes, you are doing closer to a bodybuilders' bulk-up routine. Going to failure in few sets builds peak strength. Doing more sets doesn't build peak strength, but does build more bulk; the levels of low-rpm pressure and "reps" of pedal strokes done in cycling for tens of minutes are definitely in the high-rep/low weight gym regimes. To really augment your strength, better off doing weight workouts with leg press, knee extension, knee contraction/curls, and squats. It definitely helps cycling performance.
shiroiushi 3y ago
It's better for strength but worse for the joints.
- teaearlgraycold 3y ago
  It’s been a net positive for me
  - shiroiushi 3y ago
    I think it's not a binary thing, and depends on a lot of things, such as your age, the strength of your joints, etc. Pedaling a bit slower than regular spinning speed, for most healthy people, probably helps improve your strength without overtaxing your joints. Pedaling a lot slower, however, could cause problems. Also, there's the issue of long-term damage: you might not notice until years later that an activity was hurting you. (Note I'm not claiming this about mashing specifically, I'm not an orthopedist or other medical professional.) I tend to pedal slowly, though as I've gotten older my cadence has increased. Basically, find what speed works for you I think: if you're having knee pain, try increasing your cadence with a lower gear.

toss1 3y ago

Sure, if you're doing that for a particular reason such as you mention, great. Beginner cyclists also tend to pedal with a much slower cadence. But it is definitely not the fast way around the track or down the road. For almost everyone, the 80-90 or 75-95 RPM cadence is most efficient. Slower will exhaust the muscles sooner, and faster (except for sprints) will squander energy on ineffective motion (as in force that doesn't get to the wheel). Also, unless you are doing such low-RPM/Hi-torque levels that you literally fail in 6-20 strokes, you are doing closer to a bodybuilders' bulk-up routine. Going to failure in few sets builds peak strength. Doing more sets doesn't build peak strength, but does build more bulk; the levels of low-rpm pressure and "reps" of pedal strokes done in cycling for tens of minutes are definitely in the high-rep/low weight gym regimes. To really augment your strength, better off doing weight workouts with leg press, knee extension, knee contraction/curls, and squats. It definitely helps cycling performance.

shiroiushi 3y ago

It's better for strength but worse for the joints.

teaearlgraycold 3y ago
It’s been a net positive for me
- shiroiushi 3y ago
  I think it's not a binary thing, and depends on a lot of things, such as your age, the strength of your joints, etc. Pedaling a bit slower than regular spinning speed, for most healthy people, probably helps improve your strength without overtaxing your joints. Pedaling a lot slower, however, could cause problems. Also, there's the issue of long-term damage: you might not notice until years later that an activity was hurting you. (Note I'm not claiming this about mashing specifically, I'm not an orthopedist or other medical professional.) I tend to pedal slowly, though as I've gotten older my cadence has increased. Basically, find what speed works for you I think: if you're having knee pain, try increasing your cadence with a lower gear.