"Best" RPM? Confused beginner

Discuss all things related to the BikeErg, Concept2's newest product.
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mattBLiTZ
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"Best" RPM? Confused beginner

Post by mattBLiTZ » August 9th, 2018, 12:49 pm

Hey all,

I just sent in my order for a BikeErg and am doing some initial research online for how to use it most effectively. I'm not great on the rower, but I have definitely got a good handle on the basics that most people seem to agree on, such as doing long sessions at say 50-60% watts of your best 2k, around 20 ish SPM, and going up to say around 32 SPM for a personal best 2k attempt, and using drag factor 120-130, and stuff like that. There is a pretty good consensus in the rowing community on certain approaches for training.

Are there any equivalent "truths" for cycling training? Is training on a BikeErg any different than how an elite cyclist would train on a normal bike and thus their info would apply? What would the low intensity steady state recommendation for RPM, and then would you actually do LOWER rpm (and higher drag/"gear") for a personal best attempt? Or would it be the reverse of that?

Basically I'm just looking for any stuff that people seem to agree on that I can just trust and feel confident about, rather than stressing out that I'm not training efficiently. Silly I know :) Thanks! Excited to get started.

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Ombrax
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Re: "Best" RPM? Confused beginner

Post by Ombrax » August 9th, 2018, 10:51 pm

On the road when cruising (that's assuming you don't have a horrible head wind or a tough hill) most semi-serious cyclists try to maintain a cadence of about 90 rpm, some perhaps a bit higher, a few lower. That should be close to your legs' sweet spot for efficiency and endurance. I'm pretty sure you'd want to do the same thing on the BikeErg. If you're trying to simulate different conditions (say, a sprint, or a long hard climb) then you'd presumably change things up a bit.

mattBLiTZ
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Re: "Best" RPM? Confused beginner

Post by mattBLiTZ » August 10th, 2018, 1:15 pm

Ombrax wrote:
August 9th, 2018, 10:51 pm
On the road when cruising (that's assuming you don't have a horrible head wind or a tough hill) most semi-serious cyclists try to maintain a cadence of about 90 rpm, some perhaps a bit higher, a few lower. That should be close to your legs' sweet spot for efficiency and endurance. I'm pretty sure you'd want to do the same thing on the BikeErg. If you're trying to simulate different conditions (say, a sprint, or a long hard climb) then you'd presumably change things up a bit.
Sounds great, thank you!

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