Changing bike cadence before the run alters the first few hundred metres, but small triathlete studies show no consistent effect on overall run performance
Interpretation
A systematic review of 39 studies found cadence manipulation gave inconsistent results (Bini 2022). Individual lab studies of 8-13 triathletes disagree: a 3,200 m run was nearly a minute faster after high than low cadence in 13 men (Gottschall 2002); cadence of 60-100 rpm did not change 3 km time in 9 triathletes (Bernard 2003) or 10 km time in 8 men (Tew 2005); lower, energy-efficient cadences reduced cycling energy cost and running VO2 drift (Vercruyssen 2002) and lengthened run time to fatigue (894 vs 651 s; Vercruyssen 2005). Two studies found the first 500 m quicker after higher cadences. All were short lab or track protocols, mostly or entirely men.
Practical implication
Ride close to your freely chosen cadence before T2, avoid large late changes, and test any cadence strategy in brick sessions rather than on race day. Evidence comes from short lab protocols in small groups and may not transfer to long-course racing or to women.
Sources
6 sources, independently verified.
From 7,495 records, 39 studies included. Running after cycling usually impaired performance versus a control run; biomechanical and physiological effects were unclear because of conflicting results and differing designs. Manipulating cycling cadence or intensity produced inconsistent effects, and it is unclear whether either improves running after cycling.
After 30 min of high-intensity cycling at preferred cadence or 20% faster or slower, a 3,200 m run at race effort was nearly a minute faster after fast than slow cadence, via higher stride frequency; stride length and joint kinematics did not differ. Exact times and statistics not in the abstract.
After 20 min cycling above 80% VO2max at 60, 80 or 100 rpm, 3,000 m run times were 625.7, 630.0 and 637.7 s vs 583.0 s without prior cycling; prior cycling slowed the run but cadence had no significant effect. Stride rate and speed in the first 500 m were higher after 80 or 100 rpm; 60 rpm sustained a higher fraction of VO2max while running.
30 min cycling at ventilatory threshold +5% at energetically optimal (72.5 rpm), freely chosen (81.2 rpm) or 90 rpm cadence, then 15 min running. VO2 rose during cycling at 90 rpm (+12.0%) and freely chosen cadence (+10.4%) only; during running a VO2 slow component appeared after those cadences (+4.1%, +3.6%) but not after the optimal cadence. Running after cycling had 11.7% higher VO2 and 7.2% higher stride rate than an isolated run.
30 min cycling at 90% of lactate threshold, last 10 min at freely chosen cadence (94 rpm), -20% (74 rpm) or +20% (109 rpm), then running to fatigue at 85% of maximal running velocity: 894 s after the low cadence vs 651 s and 624 s. Cycling VO2, ventilation, heart rate and lactate were lower at the low cadence; running stride pattern and metabolism did not differ. Large individual variation (SD about 200 s).
65 min cycling at 70% of peak power at preferred (about 85 rpm), +15% (about 97 rpm) or -15% (about 72 rpm) cadence, then a self-paced 10 km treadmill run: 49:58, 49:09 and 49:28 (no significant difference, p = 0.801) vs 44:45 isolated. The first 500 m was slower after the low cadence. Small sample; journal has no DOI for this article.