Question from A. Püllenberg, by e-mail: The highlight of next year for me is to take part in the "Nove Colli" cycling marathon again. I want to prepare myself specifically for this and am already busily collecting kilometres in the area of basic endurance (GA1). However, for professional and private reasons, I have to do most of my training on the rollers. My question: Does it make more sense to train in the GA1 range with low resistance, low gears and a high cadence or rather with higher resistance, higher gears and a relatively low cadence?
Answer from Dr Stapelfeldt: Basic endurance does not care what cadence or resistance is used for training. With higher resistance and a lower cadence, there is a greater power stimulus, but the blood flow to the muscles is less economical than with a rapid alternation of tension and relaxation of the leg muscles. When preparing for a marathon, it is important that you collect enough kilometres. This is difficult on the roller. Motivation is difficult and sitting problems are possible due to the static posture. Specifically, you should start by cycling long distances in the GA1 range with a cadence between 90 and 110 revolutions per minute for several weeks. If there is no other option, you can also do daily sessions of up to two hours on the roller. After four weeks, strength-orientated units can then be interspersed, with a low cadence (50-60 rpm) and high resistance in the GA2 range.
