In the world of cycling, performance is not only measured by speed and resistance, but also by pedaling efficiency. One of the key aspects to improving this efficiency is torque work, a technique that focuses on the balance between strength and cadence.
Power, measured in watts, is the result of multiplying torque by cadence. The torque, in turn, is the moment of force exerted on the connecting rod, expressed in Newton-meters (NM). This concept is essential to understand how to optimize performance with each pedal stroke.
Torque work aims to recruit a greater number of muscle fibers, especially the largest ones (type II), with a reduced metabolic cost. This type of neuromuscular training seeks to improve neuromotor synchronization to apply force at specific cadence levels.
Working at a low cadence is key to recruiting larger motor units and muscle fibers. The main focus of torque work is to teach the body to recruit these fibers efficiently, thereby improving pedaling and overall efficiency on the bike.
It is essential to perform the torque work around 80-90% of the best maximum value, avoiding forcing the body too much. The optimal cadence is between 45-60 rpm, since anything below this range could be harmful, especially for beginners. It is recommended to maintain a not very high percentage to guarantee effective and safe training.
Adding torque training sessions throughout the season is beneficial to maintain the neuromuscular adaptations achieved. This helps to consolidate pedaling efficiency and enhance the cyclist’s overall performance.
In conclusion, torque work emerges as an essential tool for any cyclist looking to optimize their performance. By properly understanding and applying this technique, cyclists can improve their efficiency, recruit larger muscle fibers, and ultimately achieve higher levels of performance with each pedal stroke.
