Azza_b

I came across some interseting info recently so I thought Id share it round to anyone who's interested.
A cycling study that I was recently involved wih showed that the ideal racing cadence was based around 95+ RPM's while the ideal training cadence varied on the overall aim of the training.

Also just wondering from all you guys if anyone knows there average cadence (From relativley flat rides) as im just wondering about the spectrum of cadence variations amoung other cyclists?

Cheers Guys

bmclaughlin807

I cruise from 90-105 rpm normally. Up from 60 rpm at the beginning of last summer when I first got a computer that showed cadence and started working on bringing it up.

JF1

On the flats, 85-90 rpm suits me just fine. My legs feel strong at that speed and can easily adapt to slight changes in terrain. Of course, I'm not a racer.

garysol1 

my average on the flats is normally 98 + or - 1 or 2. If I have a tail wind I will often spin in the 102 to 105 range.

MattMuney

my average cadence is usually between 88 and 92 rpms (in rolling to flat terrain.) Since i am a junior racer and I have to have the USCF junior gearing, i spin at a much higher cadence because of the low gearing than I would with a 53-12 setup.

dan.lavelle

cadence both training/racing is as specific as the saddle that you prefer...whats work with one is completely foreign to the other

me personally? in training i spin as high as possible, usually average about 102rpm. Races I know that I'm the most powerful for the longest amount of time right around 93rpm, its my sweet spot cadence.

Stallionforce

Generally the consensus since Armstrong has been for a high cadence. I think the most efficient cadence is self-selected. Bigger guys will tend to grind, while smaller guys will tend to spin it up. I don't entirely understand why this is; it seems intuitive.

I think a power meter can really help you find a perfect cadence. Probably keeping your HR constant, and varying cadence, while watching your power output, would be a good way to proceed.

garysol1 

To me it is a constant battle of legs over lungs. I have better lungs then I do legs so I spin. I think the big guys that have more power have lower lung efficiency so they tend to mash.

Azza_b

garysol1 your right onto it... Thats the point of the thread everyone will have a personal preference but there is an ideal. Below 90 odd RPM you muslce fibre recruitment is much higher ie you use way more legs than heart. To be most efficient and maximise output at that RPM your legs will fatigue way before your cardovascular system even gets tired.

Hence the difference in Ulrich to Armstrong. Lance will always have better legs at the end of a race for an explosive attack where its out of the question for Jan who pushes a bigger gear and a lower RPM.

The intersting thing is that most people instinctivly find this ideal cadence on there own, even though most poeple have a preference that suits them

cedricbosch

One RPM.

garysol1 

You must turn an awfully big gear....

urbanknight

80-100 rpm
average cadence means nothing

ed073

whatever it takes to stay in the group.

Eatadonut

I push 120ish to warm up - then settle into about 95-100

aprilia4life

I am in the same boat as you. I AM SO HAPPY I bought a cycle computer with cadence, otherwise I would still be mashing around at 60rpm, with a sore groin muscle from all that extra pedalling effort with no real results... which is no damn good!

I now usually spin at about 100, although I could probably ride at a bit of a slower cadence because I have big leg muscles, although spinning at 100 feels great. It took me about a week to get used to the new cadence, I was puffed to start with but now it's spot on

JayC

Im a pretty big guy but I dont mash. I used to be a lot more of a masher but Ive slowly subconsciously gotten away from that. I usually cruise at 98-108 now and anything below 90, Im feeling like I need to pick up the pace.

TheKillerPenguin

its different for everyone. it also differs depending on the situation.

If my legs hurt on a group ride or race, I up my cadence. If I'm breathing hard, I'll lower my cadence. On flats I'll find myself anywhere from 90-100. During a TT it might drop into the 80's. On steady climbs it'll be anywhere from 75-95.

Your comfortable cadence may be higher or lower than that.

astrodaimler

Yah Baby!
I'm a big gear masher too!

lynch.cr

I am new to cycling and can't seem to keep my RPMs above 73 on average. Since I am new and out of shape and haven't been riding as much because of a busy schedule (will change this summer). What are some tips to increase my cadence other than the obvious using higher gearing.

Homebrew01

One way, especially when you're by yourself, is to spin on the downhills now & then. When you hit a small downhill, leave it in the gear you were in on the flats ... see how fast you can make your pedals go ! It's a good way to get leg speed up that you'll need later for sprinting. If it's a steeper downhill, shift into a harder gear, but not as hard as you would normally.

donrhummy

There is no way that there's ONE perfect cadence regardless of the person, the bike, the situation, their muscle-type predominance, heart/lung capacity, etc.

caloso

I built myself a fixed gear with a purposely low gear (42x16) to help train my legs to spin a high cadence. I need to be over 100 rpm to be going 20 mph. It's helped tremendously.

Psimet2001 

...or just going really, really slow.


Personally I am in the 95-105 range most of the time. That has increased as the muscle mass in my legs has decreased over the years.

urbanknight

That's normal. Make your goal to keep it at about 80 and then step it up 5 rpm every couple of rides. Within a month 90 rpm will feel like 70 does now.

vic32amg

i like to spin between 110-113, then shift and get back to 110-113 then when it gets difficult to get to that RPM then I change back one gear and stay in it till i can increase it again.

just how I do it.