Unlocking Your True Cycling Potential with Torque & Cadence Training

Every cyclist knows that power (measured in watts) is the benchmark for performance. But what if I told you that focusing only on the total watt number might be holding you back? At Rollfast Coaching, we believe in a smarter, more targeted approach – one that builds profound fitness with less overall strain, leading to sustained Speed, deep-seated Strength, and long-term Longevity.

The secret lies in understanding the fundamental equation of cycling power:

Power (Watts) = Torque (Muscular Force) × Cadence (Pedal Velocity)

Or, in simpler terms: How hard you push the pedals multiplied by how fast you spin them.

Most training programs focus on getting that total watt number up. We do too, but we do it by systematically isolating and building each component: Torque and Cadence. By training both systems, we optimize your body to respond to any challenge on the road.

Building Strength Where It Matters: The Power of Torque

This past Tuesday, November 4th, my workout was a prime example of this methodology: “RF Launch – May The Tempo Force Be With You.” My goal was a focused 10 minutes at 290 watts, maintaining a low cadence of 60 RPM.

My bike computer during a recent “May The Tempo Force Be With You” workout, hitting the target power and cadence.

As you can see from my bike computer, I was right on target: 290 watts, 62 RPM, 45 Nm of torque, and a heart rate of 158 bpm.

The key here is the Torque (Nm). At 45 Newton-meters (Nm), I was generating a significant amount of muscular force with each pedal stroke. This is where the disruption happens:

• Targeted Muscle Recruitment: When you train at a low cadence with high torque, you are directly stimulating the muscles involved in force production on the bike. Unlike traditional gym programs that often build strength in already dominant muscle groups (your “big” muscles), low cadence cycling exposes and strengthens the smaller, often weaker, supporting muscles. This creates a more balanced and resilient system, which is essential for Longevity and injury prevention.
• The “Mental 450W” Connection: My power was 290W. But consider this: if I were to maintain that same 45 Nm of torque but spin at 100 RPM instead of 60 RPM, my power output would jump to approximately 450 watts! For me, sustaining 450 watts for 10 minutes would be incredibly difficult, pushing my cardiovascular system to its absolute limit. However, by training at a low cadence, I can still apply that high muscular force (45 Nm) and deeply stimulate those strength-building motor units without the same cardiovascular strain (my heart rate was a relatively low 158 bpm for this effort). This allows me to build Strength in a highly specific and effective way, preserving my cardiovascular reserves for other training objectives.

Optimizing Every Workout for Your Full Potential

Just as we isolate torque for muscular strength, in other workouts, we’ll shift the focus to high cadence work, primarily targeting the cardiovascular side of fitness. In those sessions, heart rate will naturally be much higher, reflecting the demand on your aerobic system.

The beauty of this approach is that every workout is designed to address specific pieces of your fitness puzzle. We’re not just logging miles; we’re meticulously building a well-rounded athlete by:

• Identifying Limiters: Just as we discussed with our WKO Power Profiling, we pinpoint whether a lack of power is due to insufficient muscular force (torque) or limited cardiovascular capacity (cadence).
• Targeted Development: We then prescribe specific workouts to build up that precise limiter, whether it’s increasing your ability to produce high torque at low RPMs or maintaining high power at soaring cadences.
• Unlocking Potential: By building strength in the areas where you have the most room for improvement, we unlock significant new potential for Speed. A more balanced system is a more powerful and efficient system.

The Rollfast Advantage: Measurable Progress, Lasting Results

This isn’t about physics for physics’ sake. It’s about applied physiology that delivers tangible results. By integrating these principles into our structured training, Rollfast Coaching athletes aren’t just riding more; they’re training smarter, achieving new power PRs, and developing a level of resilience that translates directly to success on the road, year after year.

Want to learn how we can apply this science to your training and unlock your untapped potential?

Leave a comment if you have questions, or email us to learn more about our coaching program.