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Shoe cleat position during cycling and its effect onsubsequent running performance in triathletesTomas Viker a b & Matt X. Richardson ba Department of Health and Social Sciences , Dalarna University , Falun , Swedenb Swedish Triathlon Federation , Gothenburg , SwedenPublished online: 29 Jan 2013.

To cite this article: Tomas Viker & Matt X. Richardson (2013) Shoe cleat position during cycling and its effect on subsequentrunning performance in triathletes, Journal of Sports Sciences, 31:9, 1007-1014, DOI: 10.1080/02640414.2012.760748

To link to this article: http://dx.doi.org/10.1080/02640414.2012.760748

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Shoe cleat position during cycling and its effect on subsequent runningperformance in triathletes

TOMAS VIKER1,2 & MATT X. RICHARDSON2

1Department of Health and Social Sciences, Dalarna University, Falun, Sweden, and 2Swedish Triathlon Federation,Gothenburg, Sweden

(Accepted 17 December 2012)

AbstractResearch with cyclists suggests a decreased load on the lower limbs by placing the shoe cleat more posteriorly, which maybenefit subsequent running in a triathlon. This study investigated the effect of shoe cleat position during cycling onsubsequent running. Following bike-run training sessions with both aft and traditional cleat positions, 13 well-trainedtriathletes completed a 30 min simulated draft-legal triathlon cycling leg, followed by a maximal 5 km run on two occasions,once with aft-placed and once with traditionally placed cleats. Oxygen consumption, breath frequency, heart rate, cadenceand power output were measured during cycling, while heart rate, contact time, 200 m lap time and total time weremeasured during running. Cardiovascular measures did not differ between aft and traditional cleat placement during thecycling protocol. The 5 km run time was similar for aft and traditional cleat placement, at 1084 ± 80 s and 1072 ± 64 s,respectively, as was contact time during km 1 and 5, and heart rate and running speed for km 5 for the two cleat positions.Running speed during km 1 was 2.1% ± 1.8 faster (P < 0.05) for the traditional cleat placement. There are no beneficialeffects of an aft cleat position on subsequent running in a short distance triathlon.

Keywords: cleat position, lower leg musculature, contact time, running speed, triathlon

Introduction

The Olympic distance triathlon (1500 m swimming,40 km cycling and 10 km running) and its shortercounterpart, the sprint triathlon (750 m swimming,20 km cycling and 5 km running) are well-establishedinternationally with extensive participation at theelite levels. The drafting-legal format in elite-levelinternational competitions is thought to have led tofaster running times (Hausswirth, Lehenaff, Dreano,& Savonen, 1999) as well as smaller time differencesbetween athletes both at the start and finish of therunning leg. An analysis of competitions results in theInternational Triathlon Union’s world championshipsseries during 2010 showed the time gap between atop 3 final placing and one outside of the top 10 wasless than 0.5% of overall competition time orapproximately 30 seconds in absolute terms. Thefirst kilometre of the running leg as a deciding factorin triathlon racing has received increased attention inresearch and training (Bentley, Millet, Vleck, &McNaughton, 2002; Millet, Dreano, & Bentley,2003; Vleck, Bentley, Millet, & Burgi, 2008), andsome research suggests that neuromuscular and

biomechanical factors can have greater importancein running than metabolic factors such as ventilation,oxygen uptake or its utilisation (Nummela et al., 2006;Paavolainen, Hakkinen, Nummela, & Rusko, 1994;Paavolainen, Nummela, & Rusko, 1999; Paavolainen,Nummela, Rusko, & Hakkinen, 1999).

The position of the pedal cleat on the cycling shoeto reduce lower leg muscle fatigue may comprise onesuch biomechanical factor that benefits subsequentrunning. Traditionally, the cleat is placed near to ordirectly under the first metatarsal bone of the fore-foot. This placing is similar to the contact point forthe push-off or propulsion phase of the running gaitcycle. Some elite cyclists have experimented with acleat position that is further back on the shoe nearerthe midpoint of the foot in an attempt to achieve amore even or “rounder” cycling cadence, althoughresearch has shown that there does not appear to beany significant differences between a traditional anda more aft cleat placement on the shoe in terms ofcardiovascular parameters or power output duringcycling (Paton, 2009; Van Sickle, 2007). Decreasedactivation in the m. soleus muscle, as well as

Correspondence: Matt X. Richardson, Swedish Triathlon Federation, Gothenburg, Sweden. E-mail: matt.richardson@miun.se

Journal of Sports Sciences, 2013Vol. 31, No. 9, 1007–1014, http://dx.doi.org/10.1080/02640414.2012.760748

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increased activation of rectus femoris and gluteus med-ius have been seen with the more aft position of thepedal cleat, however (Ericson, 1985; Van Sickle,2007). In the traditional cleat placement, the lowerleg posterior musculature contributes to the foot’sability to serve as a stiff platform for power transferfrom the larger leg muscle groups (Raasch, Zajac,Ma, & Levine, 1997). Less activation, and conceiva-bly less fatigue, of the lower leg posterior muscula-ture during cycling might result in a greater ability ofthese muscles to do work at high intensity at thebeginning of a subsequent running leg. The lowerleg posterior musculature is of great importance atboth sprint and submaximal running speeds (Bijker,de Groot, & Hollander, 2002; Borrani et al., 2001;Paavolainen et al., 1999) and a greater pre-activationof this musculature, along with a shorter groundcontact time, has been associated with greater run-ning velocities over 10 km (Paavolainen et al., 1999).

A recently published study (Paton & Jardine, 2012)showed that a more aft placement of the pedal cleatduring cycling improved subsequent running timeover 5.5 km by 2.2%, although this study used amore individual time-trial-style cycling protocol withconstant load at 65% of peak aerobic power output(~85 % of maximal VO2). Another study (Sandrinaet al., 2010) found that the same aft position resultedin subsequent running biomechanics that more closelyresembled running without previous cycling, althoughthis study used graded incremental tests until exhaus-tion in both the cycling and running protocols. Thereis a paucity of research regarding the effect of cleatposition during cycling on subsequent running interms of modern triathlon racing formats where thecycling leg tends to have large variations in intensityand power output (Bentley et al., 2002) in comparisonto previous time-trial formats. Bernard and colleagues(Bernard et al., 2009) found that during a world cupcompetition of the latter type that triathletes spentapproximately 17% of the duration of the cycling legover their anaerobic threshold, and 51% of the cyclingleg at a relatively low aerobic level, similar to a longer-distance training session.

This study investigated the effect of placement of thecleat under the cycling shoe during a simulated draft-legal cycling leg on subsequent running performanceover 5 km, with the hypothesis that a more aft place-ment of the cleat would result in greater running velo-city during the first kilometre of running, as well ashorter duration to complete the entire distance.

Method

Participants

The study received ethical approval from DalarnaUniversity’s research ethics board in accordance

with the Helsinki declaration on research involvinghuman participants. Participants were recruited tothe study by an initial invitation with informationabout the study to 26 triathletes with several yearsof competitive triathlon experience at the nationallevel, and performance equal to at least top 20 at aSwedish national championship. The recruitmentyielded willing participants of which 13 (11 men, 2women) would eventually complete the entire proto-col. Males were of mean age 31 ± 8 years, body mass74.5 ± 4.3 kg, and height 181.5 ± 8.3 cm, with amean peak oxygen uptake of 4811 ± 292 ml · min−1

and had been competing in triathlons for 7.8 ± 4.5years. Females were of mean age 28 ± 12 years, bodymass 63.1 ± 1.7 kg, and height 171.3 ± 3.2 cm, witha mean peak oxygen uptake of 3561 ± 305 ml · min−1

and had been competing in triathlons for 4.5 ± 2.1years. All participants gave informed consent regard-ing the entire protocol. Peak oxygen uptake during amaximal graded cycling protocol was measured bytwo accredited lab facilities.

Study design

The study protocol consisted of three parts: baselinetests, a training period, and two experimental tests,in that order. The experimental tests were conductedin a non-blind, randomised crossover design.

Baseline tests. A maximum effort cycling test and amaximum effort running test were conducted asbaseline tests. The cycling test was conducted on acycle ergometer (SRM Professional, Jülich,Germany) and began with a 4-min warm-up at 80or 120 W for women and men, respectively.Immediately thereafter followed a graded incremen-tal protocol starting at 100 or 150 W for women andmen, respectively, with the load increasing stepwiseby 25 W · min−1 until the individual reached arespiratory exchange ratio of at least 1.1 and couldnot maintain a cadence of 60 revolutions · min−1

(rpm) at the current load level. A fan was directedtowards the study participant for convective coolingduring the entire test. The cleat position during thisprotocol was traditional, under the first metatarsalbone for the individual. During the test, the follow-ing parameters were measured continuously: power(SRM Professional, Jülich, Germany), cadence,heart rate (Polar S810i, Steinhausen, Switzerland)and respiratory gases (Oxycon Pro, VIASYSHealthcare GmbH, Hoechberg, Germany). Thesampling frequency for the respiratory parameterswas 300 min−1. A peak VO2 was calculated by takingthe average of the four highest consecutive valuesobtained during the last minute of the protocol.The peak power achieved during the protocol, referredto as Wpeak, was calculated using the following

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formula: Wpeak = Wf + (t/60s*25) where Wf = powerachieved over the last fully completed load level(1 minute) and t = the number of seconds elapsedduring the final load level before the participantmet one of the criteria for discontinuing the testprotocol. The result from the baseline cycling testwas thereafter used in determining the load levels forthe experimental test protocol that would come later.

A maximum effort 5 km baseline running test wasconducted on an indoor 200 m track after thecycling test and on the same day with three hoursrest between the two tests. A 10-minute joggingwarm-up and 5 minutes for stretching were allowedprior to the running test. One participant could notcomplete the running test on the same day, andinstead completed the test the following day.During the test, kilometre times were recorded aswell as the time for the entire test.

Training period. Following the baseline tests all parti-cipants completed a training period. Each study par-ticipant was given a pair of cycling shoes ofappropriate size (Shimano SH-R315, Osaka, Japan)and pedals (Shimano PD M540 model, Osaka,Japan). A custom-made adapter under the shoe wasincluded that allowed for two sets of cleats to beattached, one in an aft cleat position and one withthe traditional cleat position (Figure 1). The partici-pants received information on where the cleatsshould be placed and how they should be attached,based upon each participant’s individual foot anat-omy. The traditional placement was under the firstmetatarsal bone, and the aft cleat placement was

halfway between the first metatarsal head and theposterior end of the calcaneous bone. During thetraining period, participants completed at least sixcombined cycle and run sessions, known as “brick”workouts, where at least 10 km of cycling would beimmediately followed by at least 2.5 km of runningat an intensity that was at least 70% of the studyparticipant’s individual maximum heart rate. Threeof the six brick workouts were completed with tradi-tional cleat placement during cycling, and three withaft cleat placement. In addition to this training, par-ticipants were instructed to alternate between thesetwo cleat positions for cycling-only training duringthe entire training period, which lasted 8.9 ± 5.7weeks for the group as a whole.

Experimental tests. For the experimental tests, parti-cipants completed a cycle-run protocol includingtransition once with traditional cleat placement andonce with aft cleat placement on separate occasions,in randomised order and with seven days between.Two of the participants, for unavoidable schedulingreasons, completed the test with only six days inbetween. The training load (frequency, intensityand volume) as well as training modalities was indi-vidually standardised for the week prior to theexperimental tests until the completion of the secondexperimental test. With the exception of the cleatplacement, all other aspects of the experimental testprotocol were similar. The cycling portion of theexperimental tests consisted of an intermittentlyvarying load, between 50% of Wpeak (from the base-line test) and up to 90% of the Wpeak, to simulate the

Figure 1. Traditional and aft cleat placements. The traditional placement was under the head of the first metatarsal bone. The distancebetween the end of the calcaneous bone and the head of the first metatarsal is Y and the aft cleat placement, X, was determined by thefollowing equation: X = Y/2.

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effects of group cycling in a modern-day draft-legaltriathlon. The protocol was designed to simulate acycling course with one climb per lap, in total 4 laps at7.5 minutes each, with intermittent periods of higherintensity followed by shorter periods of recovery. Theload profile was identical in per cent terms betweenparticipants, but in absolute terms was adjusted perindividual according to their baseline test values.

At the beginning of both experimental tests, parti-cipants’ height and weight were recorded as well asthe temperature and relative humidity in the facilitywhere the cycling portion of the test would takeplace. After a 10-minute warm-up consisting oflight jogging/running, a 30-min cycling protocolwas conducted (Table I). At four 1-min periodsduring the protocol, data for the following continu-ously measured parameters were obtained: VO2 andrespiratory frequency (Oxycon Pro, VIASYSHealthcare GmbH, Hoechberg, Germany, calibratedwith room air and compressed gas CO2

5.996 ± 0.2%, O2 15.00 ± 0.2% (Air liquide, S5),for room temperature, barometric pressure and rela-tive humidity (GMH 3350, Greisinger electronic,Regenstauf, Germany), and with 2-point volumemeasurement via flow-meter at 2 l s−1, minimum12 l min−1), heart rate (Polar S810i, Steinhausen,Switzerland), cadence and power output (SRMProfessional, Jülich, Germany). The participants’own bike was used during the cycling portion ofthe test, mounted in a cycling trainer (Cyclus 2,RBM elektronik-automation GmbH Leipzig,Germany). A fan was directed towards the studyparticipant for convective cooling during the entiretest. Cadence was self-regulated throughout the testbut participants were encouraged to maintain acadence within +/- 10 rpm during the entire cycling

protocol. Participants were asked to adjust the saddleheight before each test to maintain a comfortable,natural sitting position for the respective cleat posi-tion. The saddle height was then measured along theseat tube from the centre of the bottom bracket tothe highest point on the saddle, and recorded.

Immediately following the completion of thecycling portion of the experimental test, participantshad 60 s to remove their cycling shoes, change intorunning shoes and move from the facility where thecycling took place to the adjacent indoor 200 mtrack, where they would run 5 km. Each individualused the same running shoes for both experimentaltests. The running portion of the test began whenthe 60 s transition period had elapsed. The speed tocomplete the 5 km run was not controlled; partici-pants were instructed to pace themselves such thatthe entire distance would be completed as quicklyas possible. During the running portion of the tests,lap times were taken every 200 m as well as theduration to complete the entire 5 km. Ground con-tact time, stride length, and time spent in the non-support phase (both feet off the ground) were mea-sured with a photocell contact mat (SH Sport &Fitness, Mora, Sweden) that registered measure-ment values each time the foot broke the infraredlight paths between two sensors at respective endsof a 30 m zone in the middle of the straight sectionof one side the track. The measurement values wererecorded at 0‒30 m, 200‒230 m, 400‒430 m, 600‒630 m, 800‒830 m, 1800‒1830 m, 2800‒2830 m,3800‒3830 m, 4000‒4030 m, 4200‒4230 m, 4400‒4430 m, 4600‒4630 m as well as 4800‒4830 mduring the running portion of the tests. Heart ratewas also measured continuously during the entirerunning portion.

Table I. Load profile and measurement protocol for the cycling portion of the experimental tests.

LoadDuration

(s)Elapsed duration inprotocol (min:s)

Collection of data formeasured parameters

80/120 W (women/men) 30 00:3050% of Wpeak 300 05:30 Measurement period 1

(04.30‒05.30)90% of Wpeak 120 07:30 Measurement period 2

(06-30‒07.30)80/120 W (women/men) 30 08:0050% of Wpeak 300 13:0080% of Wpeak 120 15:0080/120 W (women/men) 30 15:3050% of Wpeak 300 20:3080% of Wpeak 120 22:3080/120 W (women/men) 30 23:0050% of Wpeak 300 28:00 Measurement period 3

(28.00‒29.00)90% of Wpeak 120 30:00 Measurement period 4

(29.00‒30.00)

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Statistical analysis

The primary dependent variables of interest in thestudy were the duration required to complete the5 km run, as well as running speed during the firstfive 200 m intervals (1 km total, kilometres 0‒1) andthe final five 200 m intervals (1 km total, kilometres4‒5), reported as averages for the entire measuredkilometre. An additional variable of interest was theground contact time for the same intervals. Thevalues for the measured parameters during the twoexperimental tests were log-transformed and com-pared with each other via t-test, and the average,95% confidence intervals, and P-values were calcu-lated and reported for all comparisons. The likeli-hood of any differences between parametersmeasured across the two experimental tests, accord-ing to Cohen’s thresholds (Cohen, 1988), were alsoreported, where the minimum to achieve practicallymeaningful difference was 1% for running speed,duration to complete the 5 km run, and groundcontact time. Calculations were completed using amade-for-purpose Microsoft Excel spreadsheet(Hopkins, 2002). Cadence and VO2 recorded duringthe cycling portion of the experimental tests werereported as descriptive values and analysed in thesame manner as other parameters. The minimumnumber of participants needed to contain risk fortype I statistical error at 0.5% and type II error at25%, with a practically meaningful difference due to

the experimental intervention of 1%, was calculatedto be 9 persons.

Results

Training period and baseline 5 km test

All participants followed the instructions for thetraining period, completing 4.0 ± 2.3 brick workoutswith traditional cleat placement, and 3.3 ± 0.5 brickworkouts with aft cleat placement prior to the experi-mental tests.

Prior to the experimental tests, the participantshad a mean baseline maximum 5 km run time of1076 s (range 958–1221 s, N = 13), with the follow-ing kilometre split times: km 1, 207 s; km 2,213 s; km 3, 218 s; km 4, 220 s; km 5, 216 s(N = 12, split times for one participant missing).

Experimental tests 5 km run

Time to complete the 5 km run, contact timesduring the first and last kilometres respectively,heart rate, and running speed over the last kilo-metres did not differ meaningfully between tradi-tional and aft cleat placements (Figures 2 and 3).Running speed during the first kilometre of the5 km run was 2.1% ± 1.8 faster (P < 0.05) fortraditional cleat placement (Figure 2). The like-lihood of a practically meaningful difference in

Figure 2. Mean 200 m lap times (n = 13) during the first and last kilometres of the 5 km run for traditional and aft cleat placements. Barsdenote standard deviation of the mean (note only shown in either positive or negative direction per mean). Asterisk (*) denotes a differenceof P < 0.05 for the kilometre mean value.

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running speed during the first kilometre with tra-ditional cleat placement was 90% (Table II).

A post-hoc grouping of participants based on con-tact times, such that two groups were formed – onewith the shortest contact times, and one with thelongest contact times – showed no differences inrunning time over 5 km between traditional and aftcleat placements for either of the post-hoc groups.

Experimental test: 30 min cycling protocol

All participants completed the cycling protocol prior torunning for both traditional and aft cleat placementswithout problem. There were no differences in themeasured cardiovascular parameters at any of themea-surement points between traditional and aft cleat pla-cements. Cadence (rpm) was slower in the aft cleatplacement during measurement points 2, 3 and 4 (allP < 0.05; Table III). The participants adjusted their

saddle height on average by 0.78 ± 0.85 cm in aftcompared to traditional cleat placement.

Discussion

This study showed that there is no meaningful effectof a more aft cleat position under the cycling shoe,compared to a traditional cleat position, for eitherground contact time or time to complete a subse-quent 5 km run following a simulated draft-legalcycling leg. Running speed over the first kilometreof the run was, however, slower with a more aft cleatposition during the preceding cycling leg. Theresults reported in a recent article (Paton &Jardine, 2012) showing an improvement in subse-quent running time over 5.5 km resulting from amore aft cleat placement during cycling is not con-firmed by the present study, although the differencesin the cycling protocol make comparison difficult.

Table II. Mean ± standard deviation values (n = 13), difference ± 95% confidence interval and likelihood of practically meaningfulsignificance (1%) resulting from traditional and aft cleat placement for the measured parameters during the 5 km run following cycling.

Cleat positionLikelihood of practicallymeaningful difference

Traditional Aft Difference (%) P value Positive (%) Negative (%)

5 km running time (s) 1072 ± 64 1084 ± 80 1 ± 1.5 0.17 1 49Contact time 0‒1 km (ms) 222 ± 20 225 ± 21 1.3 ± 1.7 0.12 1 65Contact time 4‒5 km (ms) 238 ± 22 236 ± 18 −0.5 ± 1.6 0.51 25 3

200 m lap time 0‒1 km (s) 41.9 ± 2.7 42.8 ± 3.4 2.1 ± 1.8 0.02 0 90200 m lap time 4‒5 km (s) 43.1 ± 2.3 43.1 ± 3.0 0.1 ± 1.9 0.95 13 15

Figure 3. Ground contact times (n = 13) during the first and last kilometres of the 5 km run for traditional and aft cleat placements. Barsdenote standard deviation of the mean (note only shown in either positive or negative direction per mean).

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The concept of muscle stiffness in the lower legposterior musculature is coupled to the reactivestrength in the rapid stretch-shortening cycle, andground contact time is an important indicator ofthis. A possible explanation of the study’s resultmay be found in the participants’ running economyas indicated by ground contact time, which was, forthe participants, of considerably longer durationthan Kenyan long-distance running specialists(Kong, 2008) or even that of world-class Frenchtriathletes (Rabita, Slawinski, Girard, Bignet, &Hausswirth, 2011). Activation of the lower legposterior muscles regulates muscle stiffness andtherefore how well the muscles and their tendonscan utilise elastic energy (Bosco, 1987; Viitasalo,Salo, & Lahtinen, 1998). A longer contact time(> 200 ms) can indicate a poorer utilisation of therapid stretch-shortening cycle and the participants inthis study may not have drawn much benefit fromthe presumably reduced load on the lower legposterior musculature as a result of aft cleat place-ment during subsequent running.

Pacing strategies during the running leg of thetriathlon have also been shown to have significancefor the total running time. At least two studiesdemonstrate that a slower start to the run leg of asimulated triathlon resulted in a faster totalrunning time (Hausswirth, Le Meur, Bieuzen,Brisswalter, & Bernard, 2010; Le Meur et al.,2011). This would suggest that if pacing was thedecisive factor the participants in the current studyshould have run faster over 5 km with aft cleatplacement, as they completed the first kilometreof the run slower with this cleat position. Thosestudies did not take into account tactical aspects ofa competitive triathlon, however. Bentley andcolleagues (Bentley et al., 2002) have shown thatathletes who start the running leg of a triathlon withhigher speeds also end up with a better position inthe overall competition results in racing situations.

The participants in this study were instructed to pacethemselves so that they could complete the 5 km run asquickly as possible. That the participants would haveused different strategies for each experimental test istherefore considered unlikely.

A slower cadence for the aft cleat placement in thepresent study may have indicated some biomechanicaladjustments of the large leg muscle groups duringcycling, but there were no differences noted in VO2

during cycling. A lower cadence during cycling has alsobeen shown in previous research to promote fastersubsequent running speed (Hausswirth & Brisswalter,2008) and also improved time to exhaustion whensubsequently running at 85% of maximal VO2

(Vercruyssen, Suriano, Bishop, Hausswirth, &Brisswalter, 2005). However, the results from the pre-sent study show no benefit from aft cleat placement interms of running speed; the opposite is more likely.Participants described the habituation period as ade-quate for familiarisation with the cleat positions, andunfamiliarity is not considered to be an explanation forthe study’s result.

Some additional research to confirm the presentstudy’s results may be warranted, including employ-ing a protocol where ambulatory VO2 is also mea-sured during running, as well as a longer protocole.g. 60 min cycling followed by 10 km running toexamine if the lower leg muscle-sparing effects ofan aft cleat position begin to pay dividends firstafter a longer cycle and/or run distance. Examiningtriathletes with shorter baseline ground contact timesin a similar experimental situation to this study couldalso further elucidate any presumptive correlationbetween contact times and cleat positioning.

In conclusion, this study’s results do not supportthe role of a more aft cleat position during cycling inpromoting faster running times following a draft-legal triathlon cycling leg in a short-distance triath-lon, either in the initial stages of the run or over thedistance as a whole.

Table III. Mean VO2 ± standard deviation and mean cadence for traditional and aft cleat placements, and difference (%) during the cyclingprotocol, n = 13.

Cleat placement

Traditional Aft Difference (%) P value

VO2 (ml · min−1)Measurement period 1 2732 ± 280 2816 ± 282 3 ± 3.2 0.06Measurement period 2 4159 ± 404 4198 ± 404 0.9 ± 2.3 0.4Measurement period 3 2664 ± 231 2738 ± 268 2.7 ± 3.0 0.08Measurement period 4 4070 ± 392 4087 ± 377 0.5 ± 1.4 0.5

Cadence (rpm)Measurement period 1 90.4 ± 6.6 89.6 ± 5.3 0.8 ± 1.9 0.4Measurement period 2 89.1 ± 7.3 86.6 ± 6.5 −2.8 ± 1.8 0.006Measurement period 3 92.6 ± 6.3 90.2 ± 5.1 −2.6 ± 1.8 0.008Measurement period 4 90.0 ± 7.8 87.9 ± 7.3 −2.4 ± 2.1 0.03

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