With Bradley Wiggens leading the Tour de France, we have another “spinner” who makes a large part of his power through pedal cadence. Similar to Lance Armstrong, Wiggens uses his superior cardiovascular “engine”, rather than simple muscular strength, to keep him at the front of each stage.

If you tend to be one of those “pedal mashers” you may benefit from the Indoor Cycling training videos from 3LC which focus on cadence, instead of Watts or heart rate.

Here’s how Peter Kennaugh Snr – 3LC Director and Head Coach (and Father of Team Sky rider Peter Kennaugh Jr) explains his training philosophy


I have been designing turbo trainer sessions for many years now and it didn’t take long for me to realise that they can be very demanding on the body and mind. Most clients I work with have 9-5 jobs and they come home and jump on their turbo only to struggle with their session after a busy day in the office. It can be a frustrating process for many cyclists. Does this sound familiar?

After a manic day at work you arrive home feeling drained and in no mood for training. However – credit to you – you decide to climb on your turbo and complete your 10 minute warm up followed by “x” amount of minutes at a given heart rate or watt zone. Then… what happens? You don’t get anywhere near the required numbers and climb off – failing to complete the session and feeling defeated. Don’t worry we’ve all been there, including me!

That’s exactly why I started to work with cadence because you can “kid” yourself a bit this way, it’s simple really. On those days when you feel fatigued you simply click back a couple of gears resulting in a less intense session. OK you may not have quite reached those magic numbers, but at least you made it through the session, had a decent workout and felt good for it.