COACH FORUM: Understanding the Artery Bike: What to Look For and How to Execute
You might be having some questions on the Artery Bike surrounding the how-tos and exactly what we are striving for. Post your questions here so Coach Dave and Coach John can answer your questions and shed some light.
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Hey team, here is the Main Set for the artery session. I wanted to call it out before addressing questions
MAIN:
FOUR ROUNDS:
6 min at Z3 as:
2 min at 60 RPM
2 min at 50 RPM
2 min at 40 RPM
3 min Z1 recovery between each.
POST-MAIN:
TWO ROUNDS:
6 min Z2 smooth endurance with controlled form and choice RPM with 2 min easy Z1 between. -
When I ride at low cadence I can experience knee pain. Are there any physical or pedal stroke cues that you could provide that might combat that? Or when do you know whether you need to work on form or just not go quite a low on cadence?
There are two positional questions that jump to mind -
1 - how is your saddle height?
2 - and position? [too far back/forward]
Often knee pain is a result of poor fit. This could include cleats.
Have you had a bike fit??
If all these things are square, the one area I would focus on is hip strengthening.
Also, starting the cadence interval at 70 - 60 - 50
Lastly, I would decrease Z3 power by 15 - 20 watts
The strength workouts are best done at RPE
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Hi, I live in FLAT (south) Florida, I have a hard time reaching the low cadence segments when I ride outside. I have to get off the saddle and still it's impossible. I can't reach the power zone either. I do feel the work -legs burn - and my pedal stroke has definitely improved as I feel more control and I am able to push/pull through out the pedal stroke. Should I focus more on the cadence of power? Or what would you recommend in my situation? Thank you.
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I executed the workout on ERG (in aero position) and felt my heart rate was pretty much the same for the 3 different cadences. RPE was pretty much the same as well. The only difference was it was harder to push the pedals down at 40 rpm and legs were getting sore quickly. Wondering did I execute it right? Thanks!
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Hi, I live in FLAT (south) Florida, I have a hard time reaching the low cadence segments when I ride outside. I have to get off the saddle and still it's impossible. I can't reach the power zone either. I do feel the work -legs burn - and my pedal stroke has definitely improved as I feel more control and I am able to push/pull through out the pedal stroke. Should I focus more on the cadence of power? Or what would you recommend in my situation? Thank you.
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As mentioned prior, the idea is to focus on RPE vs watts. So yes, focus on the cadence, not the watts. And if necessary, lift the cadence to 70-65-60 to get the gains of the session -
Caldwellkall - I forgot to ask....should low cadence work be aero or not?
- Yes by all means get on to the aerobars and execute the Artery session accordingly. See below re: 'poo from the shoe'
Lps Tony
- Cadence is the key and if you can manage the 'poo from the shoe'/wiping feet on a mat process, which does take some practise, you will see some positive results. Remember to keep your knee over your toes as this will assist greatly. Shoulders and arms are nice and relaxed. Smooth and smooth is the way to go.
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