Training & Nutrition - Cadence confusion - Help explain

So I have been doing some reading on what cadence I should be working around. I have got mixed results from post on the forum and articles online (could be me just not understanding it all correctly.)

From what I have read it looks like the average cadence should be any were from 80-100 for training. I have also heard people mention that 50 is a ok number to train at.

Currently I am doing around 90 - 100 when riding and wanted to make sure this is a good number.

So I have been doing some reading on what cadence I should be working around. I have got mixed results from post on the forum and articles online (could be me just not understanding it all correctly.)

From what I have read it looks like the average cadence should be any were from 80-100 for training. I have also heard people mention that 50 is a ok number to train at.

Currently I am doing around 90 - 100 when riding and wanted to make sure this is a good number.

The 90 - 100 is fine. You don't need to do anything else unless you have a specific purpose. Being able to handle different cadences is a plus to cycling, but should not be the goal - only another tool. - TF

If you're only doing short distances, like if you're a recreational cyclist out for an hour ride or so, you can get by just fine with a lower cadence in the vicinity of 60 rpm. But if you ever want to go for longer, you will tire your legs too quickly pedaling at that speed. You should gradually try to achieve a good combination of pressure on the pedals and pedal speed that doesn't work your legs as hard (using your gears to achieve it). Generally, for most people, that would be more like 80-100 rpm. I say gradually because it doesn't come naturally. You have to gradually adapt to it. Pedaling faster is easier on your legs, but harder on your cardio-respiratory system. A cadence of about 80 to 100 rpm represents a good balance between the two extremes.

I currently do and am training for longer rides so I guess that puts me in the 80 to 100. Their is slight discomfort going around 100 rpm but 80-90 rpm is very easy on my legs and I can go forever it seems like as that.

I also am going to start wearing a heart rate monitor to see what numbers I get between the to.

80-100 is great. Some folks feel that lower cadences are harder on your knees - over time.

Some of the training videos have cadences of up to or over 140 - which I have successfully achieved - I think my highest sustained cadence was about 156.

I can see how your knees can hurt. Today I did my normal hour+ ride and stayed above 100 the hole ride. Got home and did another 30min on my trainer and did 110+ the whole time and then my knees started to hurt at the last 2 minutes. I can do 95 to 100 for ever with no problems but when I got to 110 it makes a huge difference and started to kill.

So what I can understand it seems like cadence is really something that is determined person by person. Such that everyone has their own number that they work best at?

Many people will give advice on cadence. Some will say the higher, the better. I've found it's highly individualistic. I do best in the 75 -85 rpm range. I often do 90 on longer rides. But higher doesn't mean faster or easier or longer for me. I can do 120 for hours but I'm more efficient (confirmed ny HR monitir and power meter) at 85.

Experiement and see what works best for you

I think that a lower cadence produces more speed, for a more anerobic effort, where a higher cadence while probably producing less speed, uses more of an aerobic effort. This is my understanding of cadence.

Depending on what/why your riding, would depend on where your cadence should be ie: racing, endurance, weight loss, climbing etc.

So I have been doing some reading on what cadence I should be working around. I have got mixed results from post on the forum and articles online (could be me just not understanding it all correctly.)

From what I have read it looks like the average cadence should be any were from 80-100 for training. I have also heard people mention that 50 is a ok number to train at.

Currently I am doing around 90 - 100 when riding and wanted to make sure this is a good number.

You might want to read this:

http://riderx.info/blogs/riderx/archive/2008/05/12/faster-8-cadence.aspx

Note that whenever you work to change cadence, you may be more sore and more out of breath initially.

the fastest you can go while keeping "relaxed" once you start to tense up and flex the legs in order to go faster you should back down a bit until you get your quadriceps "relaxed" again and stay at that cadence.

You will get faster when you put more time on the saddle. you can start at 50rmp and go to about 120 in a matter of a few months. the faster you pedal while staying "relaxed" the more momentum you use to spin the cranks for you.