Torque Training
Introduction
We spoke with one of the world’s best cycling coaches specifically about torque training.
What is torque training? What are the benefits of it? How often he gives it to his rider? What sort of torque sessions does he recommend? Why most people don’t believe in it, and why you should if you want to gain a competitive advantage. And more!
Contents
What is Torque Training
Strengthies. Riding in the big gears. In simple terms, it is riding at a very low cadence (usually between 40-60rpm). John Wakefield (Current Performance Coach at Bora Hansgrohe, ex-head of performance at UAE Team Emirates) walked us through his approach.
It is mainly for reasonably seasoned riders. If you are just starting with cycling it would be best to get experience riding intervals at a comfortable cadence first. It is very important that you do not do this type of training if you have a knee injury or aren’t sure your bike setup is right.
Who Does Torque Work?
Obviously, after speaking with Wakefield, we can confirm the majority of World Tour Cyclists include some torque work in their training. A few well-known athletes who have spoken about the importance of torque work include Chris Froome, Jay Vine, Egan Bernal, plus multiple riders from Team Ineos, Bora Hansgrohe, UAE Team Emirates, and many more.
Is that enough convincing for you?
What are the Benefits?
According to Wakefield, implementing torque work often leads to an increase in power for most durations. However, the increase is only slightly greater than if you were doing similar workouts without the low cadence (if any greater). Instead, the key benefits are improved efficiency and repeatability.
When it comes to endurance performance (especially bike racing), two of the most useful physical abilities to have are repeatability and consistency. “What I find is you do get a lot more consistency and repeatability. Using 5×10 minute intervals as an example, you will be more likely to ride at the same power each interval, especially at high intensity.”
Neuromuscular pathways. Sound complicated? Essentially increasing neuromuscular pathways allows you to recruit more muscle fibers. The connection between your brain and muscles becomes stronger. After even just a few torque training sessions, your body will learn to recruit more muscles. All of the muscle fibers will learn to work in unison. Your brain will also learn to send stronger signals to your muscles, resulting in greater force production. This is similar to gym work.
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What Torque Workouts do World Tour Riders Do?
Wakefield told us the sessions that he finds to work the best are 4 minute and 10 minute intervals all done between 40-60rpm. In terms of sets, he recommends 3-5 depending on ability.
As he gets further into the season he includes a few add-ons to the pure low cadence intervals. An add-on he suggested was to “do a 30-second all-out sprint at the end of the interval. So for example, if your doing 10 minute intervals add a 30 second sprint at the end of each interval”. He also said you could do a 30 second sprint every 2 minutes then back into the low cadence.
For riders planning on doing longer efforts such as a long climb. A 30 minute interval with 4 minutes of low cadence, and 4 minutes of high cadence is a good choice.
How You Should Plan Torque Work into Your Training Year
Pre-season and early-season training should include a good amount of low-cadence sessions. You could have a block of training where you do 2 low-cadence sessions each week for two or three weeks. As mentioned earlier, in this phase you want to be doing consistent low cadence intervals.
Towards the middle and end part of your season, you can start to include the add-ons. Continue to do the low cadence sessions twice per week in blocks of two or three weeks before other blocks without any low cadence.
So Why Doesn’t Everyone Do It?
As of right now, there is very little published science to back up torque training.
The studies done at “low cadence” haven’t been as low as 40-60rpm which is where the real benefits are found according to Wakefield. Therefore when it comes to published science, there is really nothing to prove to people that torque work is necessary or to prove that it isn’t necessary.
However, Wakefield mentioned he has an affiliation with a researcher who has significant evidence to back up torque training. He also stated he hoped this information would be published sometime soon. Proof in addition to this is Wakefield’s multiple years of experience in coaching the world’s best as well as recreational athletes at his company Science to Sport.