Originally Posted by
Maelochs
We don't know what size chainrings you are using or what cogs, or even how many, so it is tough to tell from your post ... but ... as far as I know, the best ways to increase cadence are A.) Intervals, where you go really hard for 30 seconds, rest for thirty or 60, then repeat and repeat. As you get fitter, push for longer and more repetitions.
This builds heart, lungs, and recovery capacity.
As I understand it, the faster you spin the harder your heart works in proportion to your legs, so you need top improve cardio to increase your cadence.
And B.) Simply pedal faster. Shift down a gear from what you are comfortable with and pedal faster until you are uncomfortable with it, then return to your normal gearing and cadence. And repeat. This is not much different than intervals but instead of going hard for 30 -60 seconds, try to pedal a little faster for a much longer time.
People who know more than I will give you better advice, but that would be a place to start.
On yesterday's ride I went with your suggestion of going down a gear and pedaling faster on my twenty mile ride along A1A state road along the beach outside of Jacksonville. I found it is a much better ride up and down the inclines of the road. Although I lost a little speed it felt much better on my legs so therefore I will able to ride further. On today's 15 mile ride in my neighborhood I did interval training and I think I am understanding how and when to gear up and down a little better.
Thanks again
Last edited by seperry; 12-10-15 at 11:14 AM.
Reason: grammar