Maximizing Cycling Torque: Key Tips for Endurance Athletes

Today, we’re diving into cycling torque. Whether you're a seasoned athlete or just starting out, understanding what cycling torque is and how it can significantly impact your performance is an important concept.

What is Cycling Torque?

Cycling torque, in its simplest form, refers to the rotational force applied to your bike's pedals. It's expressed in Newton meters (Nm).

Why Cycling Torque is Important for Endurance Athletes?

• Efficiency: Applying torque effectively allows you to apply force evenly throughout your pedal stroke helping you to ride more efficiently.

• Fatigue Management: Endurance sports like Ironman are hard! Fatigue management is key to success. By using torque effectively, you can more easily manage fatigue.

• Pacing/Speed: Cycling torque also plays a role in pacing and speed. By maintaining a consistent torque output, you can better manage your overall effort. Greater torque also helps produce more Watts. More watts equals more speed!

How do you improve Torque?

• Strength Training: Incorporate regular strength training into your workout routine. Lunges, squats, deadlifts, and leg presses are excellent choices.

• Pedal Technique: Pay attention to your pedal technique. Ensure you're applying force throughout the entire pedal stroke, not just during the downstroke.

• Proper Bike Fit: A poor bike fit can lead to inefficiencies, affecting your ability to produce torque effectively. A professional bike fit can make a substantial difference in your cycling performance.

• Interval Training: Incorporate interval training into your plan. Higher intensity/Lower cadence. Hill repeats are a particularly effective way to build torque. To be effective your cadence should probably be between 60 and 70. 

Improving cycling torque should be a fundamental aspect of your training. Remember, effective higher torque application can improve efficiency, fatigue management and speed. Strength training, technique and higher intensity/lower cadence intervals all help improve torque production. So get out there dial up your torque and watch the gains roll in!