The Power of Torque: Why It’s Essential for Cyclists
Torque training is one of the most overlooked yet powerful tools in a cyclist’s arsenal. While it might not generate the buzz of a shiny new aero bike or a top-end power meter, the ability to produce consistent torque can transform your performance on the bike. Whether you’re a sprinter, climber, or all-rounder, torque training has something to offer. In this blog, we’ll explore what torque training is, why it’s important, and how you can incorporate it into your routine.
What is Torque Training?
At its core, torque is the force you apply to the pedals. Measured in Newton-metres (Nm), it represents how much force your muscles generate with each pedal stroke, playing a key role in determining cycling power. Torque is calculated as the product of power and cadence, which is why low-cadence efforts (30-55 rpm) often generate higher torque values.
Unlike traditional interval training, which focuses on power zones, torque training zeroes in on the force aspect of your pedal stroke, often performed at low cadences (30-55 rpm) and higher resistance. These sessions mimic real-world cycling demands, such as climbing steep gradients or accelerating out of corners.
Why is Torque Training Important?
1. Builds Cycling-Specific Force
Torque training enhances muscular endurance and neuromuscular coordination, focusing on cycling-specific force rather than replicating traditional strength training. It targets your lower body muscles, particularly the quads, glutes, and hamstrings, helping you produce more force with each pedal stroke. Over time, this improved strength translates to greater power output and better climbing ability.
2. Enhances Neuromuscular Efficiency
Torque-focused efforts train your body to recruit more muscle fibres efficiently. This neuromuscular connection ensures smoother and more coordinated pedal strokes, reducing energy wastage and boosting overall cycling economy.
3. Improves Time to Exhaustion
Studies and anecdotal evidence show that torque training can significantly improve time to exhaustion by strengthening the muscles responsible for sustained power production. This is particularly valuable for endurance cyclists and racers.
4. Transfers to Race Scenarios
Torque training mimics the demands of real-world cycling. Whether it’s attacking on a climb, accelerating in a sprint, or powering through a headwind, torque intervals prepare you for the high-force efforts required during races.
5. Helps Maintain Lean Muscle Mass
Incorporating torque work alongside strength training can help preserve lean muscle mass. This is especially important for cyclists trying to balance weight loss with performance gains, ensuring they retain the lean muscle necessary for sustained power.
How to Incorporate Torque Training
Start with the Basics
Begin with shorter intervals at lower intensities to establish a solid foundation. For example:
• 4-minute intervals at 75% FTP with a cadence of 40-50 rpm.
• Target torque: 0.7-0.9 Nm/kg for women, 0.9-1.1 Nm/kg for men.
Progress Gradually
As your body adapts, increase the duration and intensity of the intervals. For instance:
• 10-minute efforts at 85% FTP with a cadence of 35-50 rpm.
• Gradually aim for higher torque values within your ability.
Simulate Race Demands
Incorporate dynamic efforts that mimic real-world scenarios:
• Maximal accelerations on climbs, alternating between high and low cadence.
• Sessions such as 2-minute surges at 120% CP with torque targets specific to your weight.
Complement with Gym Work
While torque training is excellent for building cycling-specific force and efficiency, combining it with gym-based resistance training (e.g., squats or deadlifts) can further enhance overall strength and power. A year-round approach to resistance training helps maintain performance gains and prevents detraining, and is something a good cycling coach can help you incorporate into your training.
Common Myths About Torque Training
“It’ll Make Me Slow.”
Some cyclists worry that low-cadence work will make them a “slogger.” However, research shows torque training can improve preferred cadence by enhancing muscle fibre recruitment and efficiency.
“It’s Only for Climbers.”
Torque training benefits all riders, not just climbers. Sprinters and time triallists can also gain from improved neuromuscular coordination and explosive power.
“I Don’t Need It If I Go to the Gym.”
While gym work is invaluable, torque training provides cycling-specific resistance, targeting the exact muscles and movements you’ll use on the bike.
Practical Tips for Success
1. Use a Climb or Trainer: Performing torque efforts on a climb or with increased trainer resistance provides natural resistance, making it easier to hit torque targets.
2. Track Your Progress: Use tools like a power meter to monitor torque (Nm) and cadence (rpm). Adjust your effort to stay within the prescribed range.
3. Start Where You Are: Don’t worry if you can’t hit elite-level torque targets. Start lower (e.g., 0.7-0.8 Nm/kg) and build up gradually.
4. Recover Well: Torque work is demanding. Ensure adequate recovery between sessions to avoid overtraining.
Conclusion
Torque training isn’t just another buzzword—it’s a proven method to enhance strength, endurance, and efficiency on the bike. By incorporating torque intervals into your training routine, you can unlock a new level of performance, whether you’re climbing, sprinting, or cruising through long endurance rides. Start small, progress steadily, and let the power of torque transform your cycling journey.
By MBPC Coach Simon Beldon
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