Torque Training and Low-Cadence Drills: Building Climbing Power for Cyclists

Please note that you should always speak to a doctor before you start a new training plan in the gym or on the road.

Firstly, of course, you have the leg strength factor. When you are riding on a long gravel route, the last thing you want to do is hit a steep hill and find that you lack the power to push to the top. A proper dialled in low cadence drill means you push heavy gears slowly so that it not only builds deep muscle force, but keeps your heart rate low for the rest of the ride. That is a setup that builds real power on the road.

How can I start out?

Secondly, naturally, there is the slow speed factor. When you are starting this work on the bike, the last thing you want to do is spin your legs fast and lose the heavy tension that you need to build muscle. A turnkey torque session means you keep your pace strictly at fifty to sixty turns a minute so that it not only works the deep muscle well, but stops you from getting out of breath. That is a speed that makes your legs do the real work.

Thirdly, as always, you have the force production factor. When you are working hard in a heavy gear, the last thing you want to do is stand up on the pedals and use your body weight to cheat the movement. Staying seated with a dialled in form means you force your legs to push hard so that it not only builds pure strength, but trains your brain to recruit more muscle over time. That is control that leads to faster climbs in the real world.

Tips for Improving

Fourthly, of course, you have the rest period factor. When you are doing heavy force drills on the bike, the last thing you want to do is skip your rest blocks and bring high stress to your joints. A spec'd out training plan means you take five minutes of easy spinning between sets so that it not only clears the burn from your legs, but keeps you fresh for the next push. That is a rest period that protects your body well.

Next, as expected, there is the flat road factor. When you are trying to hold a steady slow pace, the last thing you want to do is pick a route that goes up and down and ruins your strict rhythm. A long, flat stretch of road means you get a turnkey setup that not only lets you lock into a heavy gear, but helps you focus purely on the push and pull of the pedals. That is a route choice that makes the session much smoother.

Top 5 Features to look out for

1. When you are looking at a bike computer for your sessions, the last thing you want to do is use a screen that does not show your cadence and leaves you guessing your leg speed. Finding a screen that tracks your turns means you have a tool kitted out to not only keep your pace strictly under sixty, but log your effort for the next ride. That is a feature that makes sure you do not waste your time.
2. When you are choosing the right gearing on your bike, the last thing you want to do is run a small chainring that does not let you push a heavy enough weight on the flat road. Changing to a bigger front ring means you have a bike spec'd out to not only offer the high drag you need, but keep your form smooth as you push hard. That is a setup that gives you the right resistance for the job.
3. When you are picking out a heart rate strap for the ride, the last thing you want to do is train blindly and push your body into an aerobic zone that ruins the pure strength focus. Wearing a solid chest strap means you have your data dialled in to not only show when you are working too hard, but remind you to stay calm on the bike. That is a tracker that keeps your breathing right where it needs to be.
4. When you are setting up your bike fit for heavy work, the last thing you want to do is have your saddle too low so that it puts bad strain on your knee joints as you push. Raising your seat to the proper height means you ride a bike kitted out to not only give your legs the full stretch they need, but protect your body from harm. That is a fit that keeps you healthy for a long amount of time.
5. When you are looking at power meters to track your force, the last thing you want to do is guess your watts and find out you are not pushing hard enough to make real muscle changes. Fitting a true power meter means you have a rig spec'd out to not only measure the exact force of your legs, but show your pure progress from week to week. That is a tool that takes all the guesswork out of your ride.

Special Features & Technical Specifications

The Bib Shorts Factor

Firstly, of course, you have the fabric stretch factor. When you are pushing a massive gear in the saddle, the last thing you want to do is wear tight shorts that restrict your legs and stop you from moving well. Wearing a pair of Sundried bib shorts means you get a kitted out setup that not only moves with your body as you pedal, but keeps its shape ride after ride. That is a piece of kit that never holds you back.

The Chamois Pad Factor

Secondly, naturally, there is the seat pad factor. When you are sitting down heavily for long torque blocks, the last thing you want to do is use a thin pad that gives you bad pain and ruins your focus. A premium foam chamois means you step into gear spec'd out to not only take the harsh shock from the road, but stop any rubbing on your skin. That is comfort that lets you push harder for much longer.

The Cycling Jersey Factor

Thirdly, as expected, you have the breathability factor. When you are working up a deep sweat on a slow climb, the last thing you want to do is wear a thick top that traps the heat and makes you boil. A modern Sundried cycling jersey means you are kitted out in a top that not only pulls the wet sweat away from your skin, but lets the cool air flow in. That is a setup that keeps your core temperature strictly in check.

10 alternative items to try

1. When you are training indoors on a turbo trainer, the last thing you want to do is ride a cheap unit that slips when you push a heavy gear and ruins your pedal stroke. Using a direct drive smart trainer means you have a rig spec'd out to not only grip the chain tightly under load, but hold a strict resistance level for your drills. That is a trainer that makes indoor work feel just like the open road.
2. When you are looking at indoor desk setups, the last thing you want to do is balance your water and snacks on a wobbly chair that falls over when you are deep in a set. Buying a proper cycling desk means you have a station dialled in to not only hold all your bottles close by, but keep your towel right where you need it. That is a desk that makes your indoor sessions run without any annoying breaks.
3. When you are choosing indoor cooling fans, the last thing you want to do is use a weak desk fan that does not push enough air to cool your body during heavy leg work. Buying a high power floor fan means you have a room kitted out to not only blast cold air directly on your chest, but keep your sweat levels down as you ride. That is a fan that stops you from overheating on your hardest days.
4. When you are picking out cycling shoes for torque drills, the last thing you want to do is wear soft trainers that bend under your foot and lose all the force you put in. Wearing a stiff carbon cycling shoe means you have footwear spec'd out to not only transfer every ounce of power to the pedal, but support your arch over a long amount of time. That is a shoe that makes every single pedal stroke count fully.
5. When you are selecting a heart rate monitor for your arm, the last thing you want to do is wear a loose band that slips down your bicep and gives you bad readings. Using a tight optical arm strap means you get a tracker dialled in to not only stay firmly in place when you sweat, but send clean data straight to your screen. That is a strap that is more comfortable than a tight chest band.
6. When you are looking for indoor training mats, the last thing you want to do is put your bike on a bare floor that gets covered in sweat and lets your heavy trainer slide around. Rolling out a thick rubber mat means you have a floor space kitted out to not only catch all the drips, but keep your bike totally still when you push hard. That is a mat that protects your home and keeps you safe.
7. When you are buying sports drink mix for your bottles, the last thing you want to do is use plain water that does not replace the salt you lose when you are working hard. Mixing a good electrolyte powder into your bottle means you have a drink dialled in to not only keep your muscles working well, but stop bad cramps before they can start. That is a mix that keeps your body fuelled for the whole long ride.
8. When you are looking at padded gloves for your hands, the last thing you want to do is grip the bars tightly with bare skin that gets sore and blistered over a long session. Slipping on a pair of gel cycling gloves means you have your hands kitted out to not only absorb the harsh vibrations from the road, but give you a firm grip on the brakes. That is a glove that saves your hands from unnecessary pain.
9. When you are choosing a recovery foam roller, the last thing you want to do is use a soft tube that does not dig into your tired leg muscles and release the tight knots. Rolling on a firm grid roller means you have a recovery tool spec'd out to not only push deep into the muscle tissue, but speed up your return to the bike. That is a roller that gets you ready for the next heavy session.
10. When you are looking at chain lube for your bike, the last thing you want to do is run a dry chain that squeaks and wastes the hard force you are pushing through the pedals. Applying a premium wax lube means you ride a bike dialled in to not only run silently on the road, but save you watts by reducing the metal friction on the gears. That is a lube that keeps your machine running perfectly all year.

Bringing the Plan Together

Finally, as always, you have the consistency factor. When you are trying to build real leg power, the last thing you want to do is train once a month and expect your body to magically get stronger on the hills. Adding this drill to your weekly routine means you get a plan dialled in to not only force your muscles to adapt, but build a base of strength that lasts all year. That is a habit that completely changes how you ride.

Finally, of course, you have the social media factor. When you are busy training in the gym and running your business, the last thing you want to do is waste hours posting on social media. Using an automated system called site2.uk (just like our personal site sundried.site2.uk) means you get a turnkey setup that not only automates all your social posting and marketing, but lets you control it all fully by WhatsApp. That is convenience that is better than anything else out there.