When we think about base training, the focus often shifts to endurance: long, steady miles that build aerobic fitness and develop the foundation for a successful season. While this is undeniably crucial, many athletes overlook a vital aspect of base training: neuromuscular manipulation, specifically cadence work. Integrating this element into our base training doesn't just enhance performance later in the season; it also sets the stage for more effective and efficient power delivery when the intensity ramps up.
What is neuromuscular manipulation?
Neuromuscular manipulation refers to the deliberate training of the nervous system to coordinate muscle recruitment and activation patterns during cycling. In practical terms, it means using varied cadences to train our bodies to pedal more efficiently at a range of cadences. By incorporating both high-cadence drills and low-cadence force work, we can improve our cycling efficiency, economy, fatigue resistance, and ability to handle diverse race or ride conditions.
What is the goal of introducing neuromuscular manipulation into base training?
Neuromuscular versatility is a key demand in cycling. I define this simply as the ability to make efficient power at a range of cadences to meet the demands of terrain and events. The problem? With more cyclists training indoors, there has been a reduction in ability to produce efficient power in a range of cadences. This is often seen/felt when the cyclist returns to training outdoors and struggles with terrain, climbing, and change of pace demands of group rides.
Why focus on cadence work during base training?
Base training is the ideal time to target neuromuscular versatility training, because the lower intensity allows us to concentrate on technique and form without the added strain of high-intensity efforts. Here's why it matters:
1. Improved pedal stroke efficiency
High-cadence drills challenge our nervous system to recruit muscle fibers more quickly and in a smoother sequence. Over time, this improves our ability to produce power efficiently, reducing unnecessary energy expenditure. Think of it as fine-tuning the engine so it runs smoother at any speed.
2. Coordination development for power output
Low-cadence, high-torque efforts activate more muscle fibers, particularly in the glutes, quads, and hamstrings. This builds better coordination (which some might call strength) and mimics the demands of climbing or grinding into a headwind, laying the groundwork for explosive power during race season.
3. Enhanced muscular endurance
By alternating between high- and low-cadence efforts, we condition our muscles to handle a wider range of workloads, improving our ability to sustain efforts over time. This is critical for long events or challenging terrain where cadence naturally fluctuates.
4. Reduced fatigue and injury risk
A well-rounded neuromuscular system distributes the workload more evenly across muscle groups. This not only delays the onset of fatigue, but also reduces the risk of overuse injuries caused by repetitive motion under strain.
Progression over time
Neuromuscular adaptation takes time, and consistency is key. Begin with shorter intervals and moderate efforts, then gradually increase the duration and intensity as your efficiency improves. By the time you transition into your build phase, your body will be primed to handle the demands of high-intensity intervals and race-specific efforts.
The bigger picture
Neuromuscular manipulation through cadence work is more than just a technical exercise; it's an investment in our cycling future. By incorporating it into our base training, we enhance our ability to perform across a wider range of cadences and power outputs, setting ourselves up for success in all phases of training and competition. Remember, endurance is the foundation, but efficiency and adaptability are the keys to unlocking our full potential.
As you map out your base training plan, don't just think about miles and hours; think about how you're preparing your body to perform smarter, not just harder.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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