top of page
Cerca

Episodio 121: Torque training, facile dire SFR



Nel ciclismo si parla spesso di “torque training” come se fosse un unico allenamento (le classiche SFR), ma in realtà è una famiglia di stimoli molto diversi tra loro. In questa puntata mettiamo ordine: partiamo dalle basi (Potenza = Coppia × velocità angolare) e chiariamo perché “più coppia” non significa automaticamente “allenare la forza”.

Diamo tanti spunti pratici e basandoci sulla ricerca scientifica spieghiamo 5 tipologie concrete di allenamento di torque, quando usarle e come possono essere utili, ma ricordando che non sempre necessitiamo delle evidenze perché qualcosa possa funzionare.


Hai voluto la bicicletta? Pedala!!


Puoi ascoltare il podcast in formato audio su:



o in formato video sul canale You Tube:



BIBLIOGRAFIA:


  1. Hansen EA, Rønnestad BR (2017). Effects of Cycling Training at Imposed Low Cadences: A Systematic Review. Int J Sports Physiol Perform.; 12(9):1127-1136.

  2. Paton CD, Hopkins WG, Cook C (2009). Effects of low- vs. high-cadence interval training on cycling performance. J Strength Cond Res.; 23(6):1758-63.

  3. Alfred Nimmerichter, Roger Eston, Norbert Bachl, Craig Williams (2011). Effects of low and high cadence interval training on power outputin flat and uphill cycling time-trials. Eur J Appl Physiol

  4. Whitty AG, Murphy AJ, Coutts AJ, Watsford ML (2016). The effect of low- vs high-cadence interval training on the freely chosen cadence and performance in endurance-trained cyclists. Appl Physiol Nutr Metab.; 41(6):666-73.

  5. Morten Kristoffersen, Hilde Gundersen, Stig Leirdal, Vegard V. Iversen (2014). Low cadence interval training at moderate intensity does not improve cycling performance in highly trained veteran cyclists. Front. Physiol., Sec. Exercise Physiology, Volume 5

  6. Barranco-Gil D, Hernández-Belmonte A, Iriberri J, Martínez-Cava A, Buendía-Romero Á, Alejo LB, Rodríguez-Rielves V, Sanchez-Redondo IR, de Pablos R, Lucia A, Valenzuela PL, Pallares JG (2024). Relative pedaling forces are low during cycling. J Sci Med Sport.; 27(9):660-663.

  7. Tomabechi N, Takizawa K, Shibata K, Mizuno M (2018). Effects of 3-Week Work-Matched High-Intensity Intermittent Cycling Training with Different Cadences on VO2max in University Athletes. Sports.; 6(4):107.

  8. Raúl de Pablos, Jesús G. Pallarés, Lidia B. Alejo, Alejandro Martínez Cava, Pedro L. Valenzuela, Iván R. Sánchez-Redondo, Carlos Revuelta, Alejandro Lucía, David Barranco-Gil (2025). Traditional Resistance Training versus Torque Training: A Randomized Controlled Trial. Journal of Science and Cycling; Volume 14, Issue 2, Article 7

  9. Rafal Hebisz,Paulina Hebisz (2024). Greater improvement in aerobic capacity after a polarized training program including cycling interval training at low cadence (50–70 RPM) than freely chosen cadence (above 80 RPM). PLOS ONE 19(11): e0311833

Commenti

bottom of page