Want to Level-Up Your Cycling? Improve Your Torque

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Good morning everyone,

They say triathletes are creatures of habit and I’m no different. With a race on the calendar and only a few weeks away I’ve enjoyed getting back into the training rhythm. And even after some weeks on the road, there’s been some promising signs that my overall fitness isn’t totally lost!

• Although my expectations aren’t exceptionally high, I’ll always be game when the gun goes off!

In today’s edition:

• 🦵 Want the secret to your next best bike split? Improve your torque!

• 🏋️‍♂️ There is a time when you definitely shouldn’t strength train! Find out when here.

• 😑 And how to avoid choosing bad gear!

Thanks for being here.

-Matt Sharpe, newsletter editor

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.

TRAINING THOUGHT

Want to Level-Up Your Cycling? Improve Your Torque!

The scenario

You’ve just had an incredible swim, way ahead of your goal time! 👏 And that one person you’re always trying to beat? Their bike is still untouched in transition!

• So you charge out of T1 - flying up the first of a series of big hills. But up the third one you notice your power dropping slightly. Then on the next hill…a lot.

Once you hit the flatter section your speed just isn’t there, and your power is severely lacking.

• Oh no! That one person you want to beat just went by you like you’re standing still.

What happened? Where did it all go wrong? 😱

The most likely culprit? A reduced capacity to generate torque. 

What is torque?

Torque is the rotational force that applies to the pedals during each pedal stroke.

• In triathlon we don’t need to be able to generate as much torque as a world-class track cyclist.

• But the ability to produce higher torque for a long time is the secret of the world’s best triathletes.

Why does torque matter?

If you’re riding at a given cadence, your ability to produce torque will impact what kind of gear you can ride, and ultimately, your power output. 

• So for example, if you typically ride at 90 RPM your ability to generate higher torque will help you push a harder gear.

• This results in a higher power output, and a faster bike split!

A 2022 study showed that cyclists who produced significantly higher torque values were more successful in a wide range of cycling demands - from 5-second sprints to 60-minute efforts!

Sounds good - but what’s actually happening?

You might think improving your torque will turn you into a gear-mashing Quadzilla. But that’s not really the case.

• Torque-improvement training helps develop neuromuscular pathways between your brain and your muscles.

• These pathways provide more efficient communication between your muscles, motor neurons, and brain - and better muscle recruitment!

So torque clearly matters when it comes to cycling performance, but how do we train it?

Improve your torque production - now!

So how do you improve your torque to get higher power? 

Lower your cadence!

Low cadence intervals are the best way to help develop those critical neuromuscular pathways that will help improve your torque. Here are some key guidelines for training torque according to Team UAE cycling performance manager Tim Wakefield:

• Starting at ~65RPM and eventually building down to 40RPM.

• Interval lengths are anywhere from 4 - 10 minutes long.

• Align the reps, recovery, and cadence with your fitness context

• An effort level of anywhere from 80 -95% of your functional threshold power (RPE of 8/10).

Tempo’s take

Not all terrain is equal for improving torque as there are differences in motor pattern recruitment on long hill climbs vs flat roads.

So we’d recommend a mix of both further out from your key competition. Then as race days approaches you should start training for the specific demands of the event.

• I.e. if your race is flat, do your intervals on a flatter road, or the indoor trainer.

Here’s a great video of pro triathlete Renee Kiley during a torque-improvement interval.

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FAVORITES

🏋️‍♀️ When to lift: Strength training can be an incredible addition to a triathlete’s training plan, but is there an optimal time to lift? Not really. Except you’ll want to avoid it right after a hard run workout! [Triathlon Magazine Canada]

🏊 A new era of swim speed: For years countless athletes have trusted Blueseventy to help them swim their best. And in the newly redesigned Helix and Reaction wetsuits they’ll be even faster! Increased speed, better buoyancy, and Blueseventy’s unsurpassed shoulder flexibility. Head to Blueseventy.com to find your fastest swim yet. And don’t forget to save with “TEMPO20” at checkout!*

🍎 Nutrition for injury improvement: Up to 80% of injuries affect the muscoluskeletal tissue. So if you’re dealing with an injury, or want to help your body avoid one in the future, check out this roundup of the best nutritional strategies for injured athletes. We’ll defintely be putting vitamin D on our list! [tecoughlin/X]

😑 Bad gear blues: Sometimes we make bad gear choices, and we end up with barefoot running shoes and bilateral stress fractures. That’s life. But can we pin down why this happens? And how to avoid future gear fiascos? Certainly! This article explains how. [Triathlete]

TEMPO EATS

Tempo Eats: Braised Lemon Chicken and Orzo

Chef Dale MacKay is a Canadian chef, Restaurateur, Top Chef Canada winner, and a super-fast triathlete! Chef MacKay will be blessing our newsletter with some of his favorite meals that fuel his active and dynamic lifestyle.

Today’s recipe - Braised Lemon Chicken Orzo

Chef says: I find since becoming a triathlete that the organization and planning that goes with eating is the biggest key to make sure I stay on top of nutrition/intake. I'm not a dietician, so like most of us, I just eat by feel.

• The braised chicken is so tasty. I make larger batches of it and freeze it in the broth. If you are short on time, you can put the whole thing in the microwave from the freezer.

Braised Orzo Chicken

🏗️ Prep Time: 10 minutes

👩‍🍳 Cook Time: 1 hour 15 minutes

🍽️ Serves: 4

Cook like Chef MacKay 👇

• 2   tbsp vegetable oil

• 6   skin-on chicken thighs

• ½   tsp salt

• 1   small onion, diced

• 3   stalks celery, ¼ inch sliced

• 1   fennel bulb, ½ inch diced

• ½   cup corn kernels

• 2   cloves fresh garlic, thinly sliced

• ¾   tsp salt

• 1½   tsp Curry Powder

• 1   tsp CO-OP GOLD Chili Flakes

• 3   tbsp lemon juice

• ½   tsp lemon zest

• 4   cups water

• 3   tbsp Zero Salt Chicken Bouillon

• 2   cups cooked orzo

Place a large braising pot on medium heat and add oil. Sprinkle chicken thighs with salt and place skin side down on the oil. Cook until dark golden brown and the skin is crispy, about 10 minutes. Flip chicken and cook for 2 more minutes. Take chicken out of the pot carefully and place to the side, leaving the pot on the heat.

Add onions, celery, fennel, and corn to the pot and cook for about 5 minutes. Next, add garlic, salt, curry powder, and chili flakes, cooking for 1 minute before adding lemon juice, zest, water and chicken bouillon.

• Place chicken back into the pot and turn the heat to low. Bring to a simmer and place a lid on top. Cook for 1 hour, checking and stirring it regularly.

When the chicken is very tender and easily falling apart its ready. Place ½ cup of cooked orzo pasta in 4 large bowls. Using a serving spoon, scoop chicken, vegetables and broth over top. Garnish each bowl with dill and parsley.

For more recipes and kitchen inspiration follow Chef MacKay on Instagram!

REEL TIME

“Does that hur..” “Yes!” 🤕🤣

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QUICK NEWS

supertri in Chicago: After a cracking opening weekend of supertri racing in Boston, the League continues with its second stop at this weekend’s Chicago Triathlon! [supertri]

Paralympian support: As Paralympian Melissa Stockwell prepares to win yet another medal in Paris, she hasn’t forgotten to give back to her community. [YouTube]

Rohrman registrations: Last call for registrations ahead of this weekend’s Rohrman Triathlon in Antigua! [Antigua Observer]

Inspiring athlete: After suffering life-changing injuries in a car racing crash, Billy Monger found a new passion in endurance sports. The TV-presenter is currently raising serious money ahead of his big debut at the IRONMAN World Championships. [TRI247]

TEMPO EXCLUSIVE ARCHIVE

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• Nail your next triathlon with this incredible strength training routine! 

• A Tempo reader’s harrowing account of the IRONMAN Ireland tragedy.

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