Originally Posted by
Rdmonster69
Hi all , I have a bike computer that has a cadence feature for the first time since the 80's so essentially the first time ever lol. I have no idea of the importance of cadence or if it is really a very meaningful thing to pay attention to.
On my last ride I averaged about 17 MPH for 17 miles and my average cadence was 89. I didn't feel like I was bouncing or spinning the pedals crazy fast....
Any input would be helpful. This is my second full season of cycling since I took it back up and have been getting between 60 and 90 miles a week and feel reasonably fit.
I've also lost about 10 pounds and lowered my BP about 20 points. That's where its at !!!
Awesome! You're doin great! 89 avg is commonly where most riders like to be.
Importance of cadence - I'll prolly over-simplify...
cycling is a balance of muscle power and cardio fitness. at any given speed/effort (climbing, steady roll on the flat, acceleration, etc) the slower you pedal the greater muscle power you have to exert to hold or increase that speed. The faster you pedal the greater the load shift to your cardio fitness and ability to transport oxygen...
Pedaling actually causes msucles to work against each other during the full pedal stroke. So 'training' of riding also involves training the muscle to contract and release as other muscles and groups take over in the pedal stroke - Efficiency... The more efficient a rider's pedal stroke the less energy is expended, the lower the oxygen transport requirement.
A rider who only rides at 60 rpm will have a more difficult time as the need for speed or power is increased. A rider who can comfortably ride at 90+ rpm will be more 'efficient' than the 60 rider. That rider who can do 90+ will also be able to rider longer, at higher speeds, climb better and generally will have greater power and endurance than a rider who stays at 60.
Lower rpms, when the exertion level is moderate or low, require lower power or aerobic work, there are times when this is great. But often when the effort gets harder, that limited rider will not be able to perform anywhere near as well as a more 'efficient' rider with higher cadence comfort.
It doesn't mean much if you ride alone and rarely, if ever, put yourself under exertion. But come to a tough uphill and that rider will falter...
There's a lot to this, much more than my short paragraph. Developing a wider cadence range takes time, not weeks or even months... sometimes longer.
Riding with a cadence meter and not...
If you have it, it's always there for reference. If you don't, then there's timing yourself (like we did in the ancient days). I like having cadence on many of my bikes.
After a while cadence can become 'natural'... But also easily lost, when you're not riding regular. muscle memory fades relatively quickly.
Even our 'remembrance' of what 90 felt like can go awry... Simply, the faster you can comfortably spin the pedals, the easier and lighter the load on your legs at any rpm...
Thx
Yuri
once asked "is it better to spin a smaller gear or push a bigger gear", Eddy Merckx replied "It's best to spin a Big gear".