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Why the Best Triathletes Train Torque, and You Should Too!
Faster cycling with torque, best value runners, and are ketones for you?
Matthew Sharpe
August 01, 2025
Good morning everyone,
Since 70.3 Boise I’ve taken a few days off and spent some time in the mountains of Colorado with my wife. Good food, some fun hikes, and a nice break from the usual routine.
Although I do think I’m a decent athlete, there’s nothing more humbling for me than trying to do non-triathlon exercise. A half-marathon off the bike? No problem! A small hike starting on a hill? basically Everest! 😵😂
Now that I’m back home I’ll be shifting my focus to Tempo-related work. Lots of ideas and now time to execute! 💪
In today’s edition:
⚡ Why the best triathletes train torque, and you should too!
👟 Budget-friendly running shoes with big performance!
🧠 And are ketones for you?
-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
Why the Best Triathletes Train Torque, and You Should Too!
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).
When to Turn Away from Torque?
Improving your torque is a great way to boost your bike split. But you should steer clear of it when…
Knee or Joint Issues are Present
Low-cadence, high-torque pedaling increases force on the knee joint and surrounding structures.
This can aggravate patellofemoral pain, IT band syndrome, or meniscus issues.
New Triathletes are Involved
Riders without a developed aerobic base or proper pedaling technique may recruit the wrong muscles or compensate inefficiently!
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.
FAVORITES
🧠 Are Ketones for you? Trusted by pros and backed by military research, ketone supplements offer a unique fuel source that can boost endurance, improve recovery, and support brain and muscle function. But are the performance benefits worth the hefty price? Find out here! [Feed Insider]
👟 Budget shoes, big performance: You don’t have to shell out $200+ for a great training shoe. This guide highlights top-rated running shoes under $100 that are road-tested for comfort, durability, and even long-run readiness. If you need an affordable and solid daily trainer, these picks are for you! [Run Repeat]
🌾 Still stuck on brown rice? Grains are a critical part of endurance fueling, but most athletes barely scratch the surface. From amaranth’s complete protein to teff’s energy-boosting minerals, this guide breaks down 7 nutrient-dense grains that can help power performance, support recovery, and fight inflammation. [Outside]
💨 Democratize aero testing: Is it really possible to dial in your bike position, gear, and gains on the road without spending thousands of dollars in the wind tunnel? Absolutely, and the team behind Body Rocket is looking to do just that! Read more about the innovative, and exciting aero testing product here! [Slowtwitch]
🚴 Your best fit: Are your cycling shoes not exactly fitting like a glove? If so, you could be losing watts, raising your chance of injury, and slowing your run! Find your right fit with these five tips to find your right cycling shoe! [Solestar]
REEL TIME
A pool membership? In this economy?!?
QUICK NEWS
Kerrville cancelled: Due to the devastating floods that hit Central Texas on July 4th, it has been announced that the Kerrville Triathlon will not go ahead this September. [Daily Times]
Swim, bike, jail: A 64-year-old man was arrested after allegedly driving through a road closure and striking an event organizer with his vehicle during the Sally Strong Triathlon. [JOLT News]
The IRONMAN of Omaha: IRONMAN will host its first-ever race in Nebraska with IRONMAN 70.3 Omaha. The city has signed a three year deal to host the event. [Sports Travel]
Charity champions: At the recent Long Beach Triathlon, a team of AEG employees raised over $16,000 for Children’s Hospital of Los Angeles. [Report Alert]
South African spirit: South African Oliver Delport is leaving no stone unturned in his prepartation fro the upcoming Junior World Championships in Australia. Learn more about this future champion here! [Good Things Guy]
YOU SAID
Would Tempo readers pick a T100 event over an IRONMAN? Yes! (With caveats!)
Reader: I'd love to give it a go but the exotic locations put me off. With a choice of affordable locations Ironman still has the upper hand. Maybe this investment will see T100 branch out to places us regular humans can afford to visit without committing the entire years travel budget to it.
Reader: We did Vancouver T100. Love the distance, the location and the vibe. DoNorth Edmonton put on a fantastic show, as always! Will definitely be back next year!
Reader: I hate the T100 routes, always multiple laps through ugly locations or ugly parts of the host-city towns. Seems designed for spectators instead of participant enjoyment. Taking the point out of triathlon racing. No thank you.
Reader: I wouldn’t I would choose IM every time.
Reader: I’m ready for better value for my entry fee. Previously, I paid an IM race fee ($1K US) and entered Cozumel ‘24. The morning I was to leave, my keys, wallet and phone were stolen along with my vehicle from a public pool. The thief had broken into my electronic locker! When I emailed the race that I’d like my race to be moved to the next year as I could not attend, I was told NO as I didn’t give the necessary 30 day notice. I told them the thief didn’t give me 30 days notice! Still, I got no refund and no way to carry my race forward. Is this truly what this trademark race’s policy remains?? A rip off!!
Reader: I have been doing Ironman races since I turned 50 way back in 2002 and have no intention of even trying a T100 race no matter who is racing or where it is held. Especially since the Saudi sport washing fund is involved. I guess I’m old school.
Reader: It’s just more fun!
WEEKEND RACES
IRONMAN 70.3 Kraków
Patrick Benz (SUI) and Katharina Krüger (GER) are ranked first for Kraków!
LATEST EDITIONS
T100 sees trillion dollar tailwind. And a mid-race arrest!
IRONWOMEN shake Pro Series in Lake Placid!
T100 to the Olympics? Plus: Five bike hacks you need to know!
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