Training & Nutrition - Cadence, Speed and Comfort
Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.
10-24-04, 09:24 AM
I am a relatively new rider who is just starting to get back into this. I bought a bike computer that has cadence. I rode a 33 mile ride the other day on relatively flat with a 2% grade here and there (The Silver Comet Trail near Atlanta, Georgia). On the ride I noticed that my best pace seems to be 70 to 80 rpm. I can go faster then that. In fact I had it up to 100 a few times. Bu it seemed that I could ride for long distances at that pace with little or no problem. In the gears that I was normally in this resulted in something like 15-18 miles an hour. I am riding for exercise and maybe a little light touring so I do not plan on being a speed demon or racer. But my question is this. Is something wrong with me? Should I be shooting for a 90 cadence like I keep on hearing about on this forum? Should I get a heart rate monitor to show that my cadence is enough or not enough? My average on this trip was only 12 miles per hour but there was a lot of areas where there was too much traffic to travel much faster then the walking groups.
10-24-04, 11:27 AM
if you're going for fitness, theoretically, a higher cadence should give you a better cardio workout and make you a more efficient rider, allowing you to go for a longer distance. it takes a few rides to get used to, but 90 is defidently a good target
It seems to me like your cadence evolves naturally. When I started, I would mash bigger gears and I never once made it my intention to go with a higher cadence. I had never really noticed that my spin had become any faster, until one time, on a group ride, a guy who had been riding behind me for a long time commented on how fast and smooth my spin was. I wasn't sure if he was just smoking carck or what, but I started measuring my cadence by counting (I don't have a comp. with cadence, but it does have a stopwatch) fifteen seconds and multiplying by four, and I realized that it was consistently between 95 and 110 without even trying to spin fast. I realized after that that I could spin at around 130 before I started to notice any cadence bounce. Hmmmmm... pretty cool.
I wouldn't worry about it too much. As you start going longer, I believe that you will naturally progress towards a higher cadence. Just do what feels comfortable for the time being.
10-24-04, 06:16 PM
by the way, if you ride with clip ins and start working on a circular pedal stroke, you will naturally spin faster. this is when you not only push down on part of your stroke, but pull up on the other. this is a more advanced technique, but i know some people who have really struggled to achieve a higher cadence until they started working on this. like bpohl said, for the most part, it comes naturally as you ride more, but Just something to think about
I agree with Bpohl. It just sort of comes. You can help it along by tyring to spin a little faster, just a rpm or 2 each week. I hit the gym last week to start winter training (yucch!), and the exercycle has cadence, of course, MY bike doesn't, and I think of myself as a masher. So I am dialing up the resistance, and not paying much attention, but enjoying the experience and I look down I am cranking over 130 rpm. Where did that come from? Beats me...
Powered by vBulletin® Version 4.1.12 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.