Pedal Smarter, Not Just Harder: Unpacking the Torque-Cadence Puzzle for Endurance Cyclists

As endurance cyclists, we often focus on the big numbers: Watts, FTP, VO2 Max. We train to increase our power output and sustain it for longer. But how we produce that power – the interplay between how hard we push the pedals (torque) and how fast we spin them (cadence) – is equally critical, especially when fatigue sets in.

Recent research in the Journal of Sports Sciences dives deep into this relationship in professional cyclists, offering fascinating insights that can help us endurance athletes pedal more effectively, particularly when our legs are screaming from accumulated work.

Mechanistic influence of the torque cadence relationship on power output during exhaustive.

Download • 1.16MB

The Power Equation: Torque x Cadence

We know that Power = Torque x Cadence. Simple, right? But the magic (and the challenge) lies in how these two factors interact and how that interaction changes as we get tired.

Think about climbing a steep hill: you're likely pushing hard on the pedals (high torque) but spinning relatively slowly (low cadence). On a flat road at high speed, you might be pushing less hard (lower torque) but spinning much faster (high cadence). Both can produce significant power, but the muscular and physiological demands are different.

The Research Revelation: Fatigue Hits Cadence Harder

This new study looked at elite cyclists performing various maximal efforts – from short sprints to longer critical power (CP) tests – both when fresh and after a significant amount of accumulated work designed to induce fatigue.

The key finding? When these professional cyclists were fatigued from prior work, the drop in their power output during subsequent hard efforts was primarily explained by a reduction in cadence, rather than a significant decrease in their ability to produce torque.

In simpler terms: when tired, their legs slowed down more than their capacity to push hard decreased.

What Does This Mean for You, the Endurance Cyclist?

This research has significant practical implications for how we train and approach our riding, especially in the later stages of long rides or races:

1. Cadence is Your Fatigue Fighter: While building torque strength is important (think low-cadence drills), this study suggests that the ability to maintain cadence when fatigued is a major determinant of sustained power output. As you get tired, your natural tendency might be to push a bigger gear at a lower cadence. However, this research implies that maintaining a higher cadence, even as power drops, might be a more effective strategy for some athletes to preserve overall power output.

   
   

2. Train Your Cadence Under Duress: It's not enough to just practice high-cadence spinning when fresh. Incorporate cadence-specific work after you've accumulated some fatigue. This could mean:

   
   

   • High-cadence finishing intervals: Add short bursts (30-60 seconds) of high-cadence spinning (e.g., 100+ RPM) in a moderate gear towards the end of a long ride or after a block of harder efforts.

   • Maintaining cadence during fatigued efforts: During the later intervals of a hard session or at the end of a long climb, consciously focus on keeping your cadence within a target range, even if your power starts to dip.

     
     

3. Understand Your Torque-Cadence Profile: While the study focused on elite cyclists, understanding your own preferred and optimal cadences at different intensities and fatigue states can be beneficial. Experiment with riding at slightly higher cadences than feels "natural" when tired to see how your body responds.

   
   

4. Gear Selection Strategy: This research reinforces that gear selection isn't just about finding the easiest way to turn the pedals. It's about optimizing the torque-cadence relationship to maintain power output, especially when fatigued. Resisting the urge to shift into a significantly harder gear when tired might help you maintain a more effective cadence.

   
   

Pedal Smarter to Finish Stronger

The finding that cadence is a primary limiter of power output in fatigued elite cyclists provides a powerful reminder for endurance athletes. Building a robust aerobic engine and the ability to produce high torque are fundamental, but the capacity to keep your legs spinning effectively when tired is a critical, and perhaps often overlooked, component of sustained performance.

By incorporating cadence-specific training into your routine, particularly in a fatigued state, you can train your body to pedal smarter, maintain a higher cadence when it counts, and ultimately, unlock more power when you need it most.