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Old 06-06-10 | 08:31 AM
  #73  
njkayaker
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From: Far beyond the pale horizon.
Originally Posted by RChung
From: http://www.ncbi.nlm.nih.gov/pubmed/19417224

"The present review examines and summarizes the current knowledge of factors affecting the freely chosen cadence during submaximal cycling and of the influence of cadence choice on performance. [...] A number of factors, including age, power output, and road gradient, have been shown to affect the choice of cadence to some extent. During high-intensity cycling, close to the maximal aerobic power output, cyclists choose an energetically economical cadence that is also favorable for performance. In contrast, the choice of a relatively high cadence during cycling at low-to-moderate intensity is uneconomical and could compromise performance during prolonged cycling." (emphasis added)

[Edit:] And, let's remember that the OP is new to road cycling. Here's a study of non-cyclists that would be appropriate for beginners: http://www.ncbi.nlm.nih.gov/pubmed/19430807

"The purpose of this study was to examine both the freely chosen cadence (FCC) and the physical variables associated with cadence selection in non-cyclists. [...] peripheral ratings of perceived exertion (RPE) were used to measure the most comfortable cadence and the cadence whereby muscle strain was minimised. [...] At 60% W (max), RPE peripheral was minimised at [...] the FCC."

Bottom line from both of these studies: even beginners seem to choose the cadences that minimize their effort and artificially changing that cadence away from the freely-chosen rate increased their perceived effort.
You don't even read the posts you are arguing against. I didn't mention efficiency or power or "perceived effort".

Useless.

http://www.sheldonbrown.com/gloss_ca-g.html

"Cadence

The speed at which the pedals turn, measured in Revolutions Per Minute. Inexperienced cyclists tend to ride in higher gears than they should, pedaling at a slower cadence.

Most experienced cyclists pedal at cadences in the range of 70-90 RPM. This puts less strain on the joints, particularly the knees. Racing cyclists often use even higher cadences for bursts of acceleration."

http://www.cptips.com/knee.htm

As injury is generaly a problem of overuse, it is often seen in the cyclist just beginning a training program or early in the training season when the temptation is to do too much too fast. In order to minimize knee and hip pain in the early season, take it easy for the first few weeks - pedal with low resistance and keep that cadence up to at least 80-90 rpm allowing your body to adjust again to road riding.
http://www.ncbi.nlm.nih.gov/pubmed/2011683

Riding at too much pedal resistance is a major cause of overuse problems in cyclists. Overuse injuries are lower using lower gear ratios at a higher cadence.
http://www.wellnessletter.com/html/f...06Cycling.html

4. Don't pedal in high gear for long periods. This can increase the pressure on your knees and lead to overuse injuries such as biker's knee. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees. The best cadence for most cyclists is 60 to 80 revolutions per minute (rpm), though racers pedal in the range of 80 to 100 rpm.
http://100milebike.com/2010/01/cycli...tion-and-cure/

These injuries can also be caused by pushing too BIG A GEAR or by having too low a CADENCE and explains why many experienced riders only use the small chain ring for winter riding and early season training. This has the added benefit of encouraging “spinning” of the pedals and builds leg speed.

Last edited by njkayaker; 06-06-10 at 08:48 AM.
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