skaparn skrev:
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> På tal om kadens.
>
>
http://journals.lww.com/acsm-msse/Fulltext/2006/05
> 001/Effects_of_High__vs_Low_Cadence_Interval_Train
> ing.2922.aspx#
>
>
>
> PURPOSE. High-resistance interval training
> produces substantial gains in sprint and endurance
> performance when added to the usual training of
> cyclists in the competitive phase of a season.
> Here we report the effect of changing the cadence
> of the intervals on performance and physiology.
>
> METHODS: We randomised 18 road cyclists to a
> low-cadence (60-70 min-1) or high-cadence (110-120
> min-1) group for 4-5 wk of training. Both groups
> replaced part of their usual training with eight
> 30-min sessions consisting of three sets of
> explosive single-leg jumps (20 for each leg)
> alternating with three sets of high-intensity
> cycling sprints (5x 30 s with 30-s recoveries
> between repetitions) performed on a training
> ergometer with resistance set individually to
> achieve the desired cadence. Saliva samples were
> collected before and after each training session
> to assay testosterone concentration. Performance
> and physiological measures, obtained on a cycle
> ergometer before and after the intervention, were
> mean power in a 60-s time trial and the following
> measures obtained from a continuous incremental
> test: peak power, maximum oxygen uptake, 4-mM
> lactate power, fractional utilization of maximum
> oxygen uptake at 4-mM lactate, and exercise
> economy.
>
> RESULTS: Power output in the interval sets over
> the training period increased by 11.0% ± 5.4%
> (mean ± SD) in the low-cadence group and by 8.3%
> ± 2.1% in the high-cadence group. Testosterone
> concentration increased in each training session,
> by 96% ± 25% (mean ± between-session SD) in the
> low-cadence group and by 62% ± 20% in the
> high-cadence group. There were substantial
> enhancements in performance in the low-cadence
> group (6-11 %) and high-cadence group (2-3%). Mean
> changes (±90% confidence limits) in the
> low-cadence group relative to the high-cadence
> group were: 60-s mean power, 2.5% (±4.8%); peak
> power, 3.6% (±3.7%); maximum oxygen uptake, 3.2%
> (±4.2%); 4-mM lactate power, 7.0% (±5.9%);
> fractional utilization, 0.9% (±4.9%); and
> exercise economy at 50% and 80% of pre-testpeak
> power, 5.1% (±4.9%) and 0.2% (±4.1%)
> respectively.
>
> CONCLUSION. Low-cadence interval training is
> probably more effective than high-cadence training
> in improving performance of well-trained
> competitive cyclists. The differences in
> performance could be due to different effects of
> the two training cadences on economy and maximum
> oxygen uptake, possibly mediated in part by
> training-induced changes in testosterone.
det är ju ganska logiskt hög kadens är ju ett sätt att minska belastningen på kroppen musklerna så att man inte skall producera syra vill man utvecka maximal effekt utan hänseende på långvarig uthållighet eller bara få kroppen att ta maximalt med stryk (vilket man ofta vill på träning) är det en lysande ide med låg kadens.
