Join Date: May 2011
Location: Central Kali'
Bikes: REI 2009 Novara Randonee
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My opinion, based on what I've read and personal (albeit limited) experience:
If a rider is cruising his bike at anything less than 55 rpm, the only benefit he's getting is fresh air and better blood circulation than if he was sitting on the front porch.
Bumping the cadence up to 65 now tells your body that it's exercising, and once again, that's better than sitting on the front porch. But 65+ WILL result in a little lactic acid the following day leading you to believe that you're doing something good for the body.... but it might be limited to cardio alone.
Over 70rpm, your heart and lungs are in it for the party..... but this is just warming you up for the day when a more rapid cadence results in evem BETTER results.
80 and over: Interesting that I read somewhere (here) that a gentleman was told an rpm of 80 is easiest on knees and less likely to result in taxing knees already weakened from age or prior abuse.
I'm discovering with every additional ride of late, that spinning at 83+rpm results in faster overall average speeds, my right knee no longer bothers me ('cause I'm not "mashing"), and though my heart rate/"bpm" is higher and in a better zone to benefit from the exercise.... I'm peddaling at a consistent/(easier?) rate, right out of my home's drive-way, up hills, on the straights, and when conditions allow me to speed....., throughout the entire ride all the way back home. Recently I've noticed too that my time for a 10 mile loop has been reduced by five or more minutes since increasing my cadence to 83 or above.
Last edited by RandoneeRider; 08-09-11 at 02:54 PM.