FORUMS > Cycling Forum Rules

Cadence: what is your strategy?

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  QUOTE Aug 13, 2011 9:21 PM GMT

  Hey guys. I've been cycling a lot more this summer than in years past and while in a bike shop, I saw little bike computers that measured cadence. In talking to one of the guys there, he gave a quick explanation (cadence is the rhythm that you peddle at) and that many dedicated racers strive for a cadence of 80-90 strokes per minute, with little variation.
  
  I had inadvertantly been trying to do that (always peddle at the same speed) because I had found I have better long distance stamina when I do (and this is a change --I used to be a slow but powerful peddler). However, 80-90 is just too fast for me to sustain....I think I'm probably in the 60-70 range. I usually practice this riding home from work, which is 12km over quite hilly terrain (net 130m rise by the end) and usually takes 45min.
  
  So: do any of you more experienced cyclists have any theories on cadence you've massaged over the years and care to share?
  
  Thanks!

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  QUOTE Aug 13, 2011 9:34 PM GMT

  I use a bike computer with a cadence meter, I maintain between 60 & 70. I shift all the time to stay at that rate, even here in flat south Florida.
  
  I plan to pedal 165 miles to Key West at that 60-70 cadence, in November like I've done before, provided my cancer treatment is completed and it doesn't sap my strength too much. So it works good enough for me, and at 62 I'm a few years along, not a kid. And I think 70 is a fairly common rate for long-distance bicyclists.

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  QUOTE Aug 13, 2011 9:44 PM GMT

  The high/low cadence is really a personal preference. The high cadence technique was made famous by Lance Armstrong. His, and others, stamina are incredible and can maintain higher cadences for longer periods of time.
  
  Having a lower cadence technique is not a bad thing either. Jan Ulrich pedaled with a lower cadence than Armstrong, but was still very successful in his career (with all things being equal, ignore the PED convictions).
  
  I myself don't necessarily pay too much attention to my cadence. I pay most of my attention to consistency, and proper pedaling technique. When I'm not mountain biking or road riding, I train on a fixed geared bike. The fixed gear kind of forces me to be consistent and forces me to properly pedal.
  
  After riding a few days on the fixed gear bike, I'll switch back to the mountain bike or road bike. And because I've got that muscle memory of a proper pedaling technique, it transfers over. I noticed that my cadence is more fluid and consistent on my other bikes. And at times, I'm able to increase my cadence and still keep it consistent.
  
  Start from the beginning. Learn proper pedaling technique first. When you've become accustomed to that, speed will come more naturally.

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• Ironman4U Posts: 691
  QUOTE Aug 13, 2011 10:32 PM GMT

  I was trained by my tri coach to maintain a cadence around 90. You can get there, it just takes time and effort.

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• stee99 Posts: 317
  QUOTE Aug 13, 2011 10:46 PM GMT

  I think spinning smooth circles is more important than following a number..
  its likely that there is a most efficient cadence but unless your pro level i doubt its worth sweating over, enjoy the ride.

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  QUOTE Aug 14, 2011 5:02 PM GMT

  ^ this. Learn a good pedaling technique first. If you feel more comfortable at a higher cadence, then it will happen. If not, don't sweat it.

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• xassantex Posts: 2785
  QUOTE Aug 16, 2011 3:16 AM GMT

  depends on the terrain, head or tail winds, fatigue level, body type.
  
  higher cadence : less fatigue in the muscles, but higher heart rate.
  lower cadence ( but same speed ) : opposite effect.
  
  i'm tall and a very high cadence was never comfy .
  Indurain was known for having a low cadence, mashing big gears.
  Armstrong was just the opposite.
  Different styles .
  

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  QUOTE Aug 17, 2011 2:32 PM GMT

  We have two notions to consider:
  
  1) The first is what we call, "natural cadence," in the sense that a person is pre-disposed, based on their muscle fiber typing and fitness level, to pedal at a certain speed. The mention of muscle fiber typing leads me to...
  
  2) Specific energy system usage. The lower the cadence, the greater resistance, and for the sake of the analogy we'll call this the same as "weight," on the pedal stroke. We know that as weight against movement increases, demand for muscular "strength" goes up.
  
  This is metabolically important because the more "strength-like" your movement (instead of "endurance-like"), the more cellular metabolism gravitates towards anaerobic cellular energy systems.
  
  Now all of this may sound like a lot of ex-phys mumbo-jumbo, but the take-home point is that amidst a sport that demands sometimes VERY extensive endurance, the more I am encouraging my body to activate anaerobic energy systems (if that doesn't mean anything to you, think quick-action, low-endurance muscle cell activity), the less stamina I will have.
  
  To a certain extent you can train your body to perform MORE aerobically at low cadence, but this is difficult, because ultimately you will always be moving more "weight" at a lower cadence.
  
  Consider this model instead. Take 10 leaping steps with 100lbs on your back, or 15 normal steps with 70lbs on your back. Feel the difference? So does your cadence.
  
  The most biomechanically efficient cadence is 90rpm. In the world of elite cycling, this is actually towards the lower end of the preferred spectrum. We consider below 80 to be biomechanically inefficient, but on some grades of hill, is unavoidable.
  
  Hope that helps!
  
  Spinning them quickly,
  
  Patrick

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• UStriathlete Posts: 320
  QUOTE Aug 24, 2011 12:13 AM GMT

  enjoy riding...
  
  don't worry about your cadence. do what feels good and gets you were you want to go.
  
  there's no 'best' cadence. everyone is different. the rest is just BS. www.teamtbb.com forum does a good job explaining about cadence even if is for triathletes, but does cross over to regular road cycling.
  
  keep it simple

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• Posted by a hidden member.Log in to view his profile
  QUOTE Aug 24, 2011 2:40 AM GMT

  There's been so much great information from so many knowledgable people! Thank you all for your insight. I'll be busy while I google jumping off points of your info and check out your website suggestions.
  
  Thanks!

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  QUOTE Aug 25, 2011 1:12 AM GMT

  I 'll just share what I was told by my coach when training for my first triathlon: aim for 90. (That goes for running too btw, each right foot shd hit the ground about 90 times per minute).
  Id keep in mind that this specific advice is probably what is considered most EFFICIENT overall for an endurance event...Im sure you can be more relaxed if youre cycling mainly for pleasure.

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