WhoAmI5423

I'm a 6' 2", 31yr old "clydesdale" (227lb) that uses my bike mainly for commuting to work. It's short trip compared to what most people do but at least it's something! Anyway, I've been riding to work as weather permits since May 2012 and just recently decided to invest in a heart rate monitor and cadence/speed sensor (I use Runtastic Bike Pro on my phone to record). What I found is that my HR is right on target but my cadence is only averaging around 55rpm's (70rpm peak)!

From what I've read, I would have a better workout and my knees would be better off in the log run if I did more spinning at a higher cadence then the mashing I have been doing for the last couple of years. Therefore, does anyone have any good tips on how to re-train myself to do more spinning then mashing?

Thanks!

Wanderer

Pay attention.......

caloso

Put it in the small chainring and leave it there.

Elvo

Go to a low gear (like 50x25 or something) and practice spinning 100-120 rpm for an hour. Do that for a few days then repeat at a higher gear.

FrenchFit 

Spin class. After a few classes spending time at 120-130rpm your 55rpm pace will feel like standing still.

chaadster

Yeah, 55rpm average is pretty slow, and a 70rpm peak is pretty low, but you say your heart rate is on target, meaning what? Are those RPMs getting your HR up enough for a good workout stress level?

I'd suggest backing off a gear from you want to normally ride, and focus on spinning faster to keep the speed you're used to. I mean, there's no way to get used to pedaling faster than to simply pedal faster, but rather than combining power and RPMs, spin a lighter gear that may seem a little too easy. And stay with it, until it starts to feel natural and easy. Resist the urge to go faster by shifting; that's gonna be the hard part.

Maybe focus on holding 85rpm for most efforts; if you're climbing and run out of gears, then okay, you gotta mash, and if you're on a flat with the wind at your back, go ahead and practice on taking the RPMs up to 100+ range, as far as you can without bouncing out of the saddle.

There are numerous videos on YouTube and such that give tips on smooth pedaling, which you'll want for the higher RPM efforts.

I'd say that once you're averaging mid-80s during the meat of the ride, you'll be doing okay, and if you can also peg 105rpm at the top end, you'll be ready to start building in more power training work with some low cadence work.

Seriously, resist the urge to shift and keep the legs moving when you want to make speed. It'll feel funny, probably really funny, but you'll get where you want to go...literally and figuratively!

noglider 

Basically, you have to use a lower gear than is comfortable and spin faster than is comfortable. You eventually get used to it.

Another thing that might help is riding a fixed gear bike. Winter is often a good time to do this, as there are other winter-time benefits to riding fixed. Setting your fixed gear with a low ratio such as around 65 or 70 inches will have you spinning really fast when you go fast or downhill. The object is to spin without bouncing your butt on the saddle. I've ridden in 65 inches and gone down some hills. I clocked my speed at roughly 180 rpm. It's good for improving your form.

Another thing to check is your fit. A saddle too high will encourage high gears and a low cadence. A saddle too low might encourage low gears. Make sure your leg is still slightly bent at the bottom of the pedal stroke and your foot is not very extended. You may want someone at a bike shop to take a look. Your saddle might also need to go forward or backward, more probably forward.

WhoAmI5423

Thanks everyone for the tips! Especially Tom and Chaad!

I've always had very strong legs so mashing was always very natural for me so changing to spinning is going to feel very strange for a while but I will do my best to work on it!

fietsbob

BITD we called it 'staying just a bit ahead of your gear'. Not really spinning racer fast , but having the gear and the terrain and the speed in that gear right so the pedalling effort felt easy.

It's how I was comfortable riding for Months on International Hosteling and Camping bike tours..

But you apparently want to be a go fast spinner .. Then Practice That .. Rollers are a hardcore spinners race practice tool.

WhoAmI5423

I just gave me first attempt at it. Averaged 76rpm with a peak of 128rpm (nearly flew off my seat a few times!). Speed was cut by ~4mph as a result and I was very winded with a higher then normal heart rate (up by 11bpm). Reminded me why I was always a long distance runner instead of a sprinter! I have a long road ahead of me but I'll keep at it... thanks again everyone!

chaadster

Well that's a big jump for first time out (assuming it was a typical ride); nice effort!

noglider 

That's a very good start. You'll have it down in two or three weeks if you ride a few times a week.