Big gear work, on-bike strength work, SFR (Salite Forza Resistenza), torque training, whatever name you choose - sticking it in a big gear and grinding away at low cadence has been a staple of our training for generations. A training favourite of many coaches and riders alike, torque training is again attracting attention as videos of pros mashing huge gears do the rounds on social media.
But is torque training a powerful tool for improving strength and endurance, or just another training fad? While some swear by it for developing muscular endurance and fatigue resistance, others argue the science behind it is inconclusive.
To break it all down, we spoke with Neal Henderson, a renowned coach and founder of the Apex Performance Centre, on this week’s episode of the Performance Process podcast. Henderson has coached world champions, Olympic medalists, and Tour de France riders, making him one of the leading experts on training methodologies. In the podcast and this article, we explore what torque training really is, how it differs from strength training, and whether it should have a place in your training plan.
Episode Outline:
Introduction to Torque Training and Apex Performance Center (00:00 - 04:20)
- Ronan Mc Laughlin introduces the topic of torque training, questioning its effectiveness and potential injury risks.
- Neal Henderson, founder of Apex Performance Center, is introduced as the expert to explain torque training and its applications.
- Neal describes the Apex Performance Center, detailing its services, including a physiology lab, 3D bike fit, EMG setup, strength training, massage therapy, and a DEXA scanner.
Explanation of torque in cycling (04:21 - 14:30)
- Neal explains torque as the product of force, distance, and velocity, emphasising its importance in cycling.
- He clarifies that torque is measured in Newton meters and discusses how power is calculated using torque and cadence.
- Neal provides a calculation example to illustrate how torque changes with different cadences and wattage.
- Ronan asks why torque values are not commonly seen on data screens, leading Neal to explain the focus on power output.
Torque training vs. strength training (14:31 - 25:00)
- Neal differentiates between torque training and strength training, noting that strength training focuses on high-force production with few repetitions.
- He explains that torque training is more about muscular endurance and coordination rather than peak force.
- Neal discusses the benefits of torque training, including improved muscle recruitment and coordination, and how it can be applied in various cycling contexts.
- Ronan inquires about the benefits of longer torque intervals, and Neal explains the recruitment of glute muscles and the importance of position-specific training.
Applications of torque training in different cycling disciplines (25:01 - 32:56)
- Neal discusses how torque training can benefit time trialists and road sprinters, emphasising the importance of training in the specific riding position.
- He explains how torque training can help improve force production and recruitment, especially in high-torque, short-duration efforts.
- Ronan asks about the timing of torque training in a weekly training plan, and Neal suggests starting with fresh efforts and progressing to fatigued efforts.
- Neal highlights the importance of neuromuscular training and how it can improve force production and efficiency in cycling.
Torque training and durability (32:57 - 39:23)
- Neal discusses the role of torque training in improving durability and fatigue resistance, emphasising the importance of maintaining force production over long efforts.
- He explains how torque training can help athletes sustain higher power output by improving muscle recruitment and force production.
- Ronan asks about the impact of shorter crank lengths on torque training, and Neal explains the trade-offs between force and range of motion.
- Neal emphasises the importance of strength training to build tendon integrity and reduce the risk of injury in high-torque training.
Practical considerations for torque training (39:24 - 45:15)
- Neal advises on practical considerations for torque training, including ensuring the bike is in good condition and using appropriate gears.
- He discusses the importance of progression in torque training, starting with lower torque efforts and gradually increasing the load.
- Neal explains how to track torque values using power meters and software, and the importance of maintaining a balanced training plan that includes both high-torque and high-cadence work.
- Ronan asks about the potential risks of injury, and Neal emphasises the need for proper strength training and tendon integrity to avoid issues like tendinitis.
Advanced concepts in torque training (45:16 - 52:00)
- Neal discusses advanced concepts in torque training, including the importance of speed, force, and power progression in training plans.
- He explains how to integrate torque training into different phases of the season, starting with high-speed work and progressing to high-power work.
- Neal highlights the importance of position-specific training and how it can improve performance in specific cycling disciplines.
- He emphasises the need for individualised training plans that consider each athlete's specific needs and goals.
Conclusion (52:01 - End)
- Ronan wraps up the conversation by thanking Neal for his insights and discussing the upcoming Reach Your Apex podcast.
- Ronan and Neal discuss the potential for future conversations on related topics, including crank length and its impact on torque training.
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