70 yo and starting over
#1
70 yo and starting over
I am 70yo (71 in November). I have been an avid cyclist since 1984 ( 7000+ miles per year). In 2017 I had a pretty severe leg injury but have recovered , but I haven't ridden much in the last five years. I have always suffered from back problems. I recently had a bike fit and started to ride again with a goal of enjoying 40-60 mile rides. I currently am riding very short rides to get my butt and joints used to riding again. I have noticed that I am no longer spinning at 90+ rpm. Should I accept that maybe 75-85 rpm is acceptable?
#2
Recreational Road Cyclist
Join Date: Sep 2013
Location: MetroWest, Mass.
Posts: 569
Bikes: 1990 Peter Mooney road bike
Liked 260 Times
in
140 Posts
Don, I'm your age, and I too prefer a 90 rpm cadence, but you are coming back from an injury. Find the cadence that works for you today, then adapt/improve as you feel it. Please take your time, don't rush it. Start with an hour's ride, increase distance/time as you feel your fitness returning. Play a long game! Good luck.
Likes For BCDrums:
#3
70y0
Don, I'm your age, and I too prefer a 90 rpm cadence, but you are coming back from an injury. Find the cadence that works for you today, then adapt/improve as you feel it. Please take your time, don't rush it. Start with an hour's ride, increase distance/time as you feel your fitness returning. Play a long game! Good luck.
Likes For don compton:
#4
Senior Member
Congratulations on getting back on the bike!!!
Wear a helmet and stay safe...
Personally I don't worry too much about cadence.
Wear a helmet and stay safe...
Personally I don't worry too much about cadence.
Likes For CliffordK:
#5
Senior Member
Join Date: Jul 2007
Location: South shore, L.I., NY
Posts: 7,364
Bikes: Flyxii FR322, Cannondale Topstone, Miyata City Liner, Specialized Chisel, Specialized Epic Evo
Liked 2,438 Times
in
1,375 Posts
Dont worry too much about high cadence. I would just remember to gear down so that you are not pushing too hard over the top of the pedal stroke, that might cause some knee issues. I've heavy legs, my cadence is usually 75-80.
#6
Senior Member
Join Date: Jan 2013
Posts: 2,848
Bikes: too many sparkly Italians, some sweet Americans and a couple interesting Japanese
Liked 686 Times
in
470 Posts
At 72 I have learned to listen to what my body is telling me. Example is osteoarthritis tell me the days we are on a recumbent trike, I know that if I do 20+ every other day with a walk/rest day spacer I can handle a rest day 20+ ride with the kids/grandkids when they visit and they love it. Another example is higher bars, less time in the drops, lower cadence, etc. Remembering you are investing in a better future in all you do.
Likes For easyupbug:
#7
Mother Nature's Son
Join Date: Mar 2016
Location: Sussex County, Delaware
Posts: 3,210
Bikes: 2014 Orbea Avant MD30, 2004 Airborne Zeppelin TI, 2003 Lemond Poprad, 2001 Lemond Tourmalet, 2014? Soma Smoothie
Liked 1,574 Times
in
866 Posts
I just turned to 70 last week, and I have chronic back issues. I have averaged 5000 miles per year for the past 10 years. This past spring I had a bout of acute prostatitis and was off the bikes for awhile, and limited miles for 4 months. When returning to riding in May, I realized I needed to start off relatively slow and easy. Even when I considered myself totally recovered, I still had lost some stamina and strength. Now, mid September, and I know I have less stamina, but I believe my leg strength is back. I need 800 more miles to get my 5000 for '22, then, I think I will start doing some intervals to work on stamina. Those I do indoors, easier to control the time, cadence and intensity without the need to steer and pay attention to the surroundings
Likes For delbiker1:
#8
Senior Member
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 8,762
Bikes: Canyon Aeroad, CAAD 12, MASI Gran Criterium S, Colnago World Cup CX, Guru steel & Guru Photon
Liked 1,434 Times
in
839 Posts
I am 70yo (71 in November). I have been an avid cyclist since 1984 ( 7000+ miles per year). In 2017 I had a pretty severe leg injury but have recovered , but I haven't ridden much in the last five years. I have always suffered from back problems. I recently had a bike fit and started to ride again with a goal of enjoying 40-60 mile rides. I currently am riding very short rides to get my butt and joints used to riding again. I have noticed that I am no longer spinning at 90+ rpm. Should I accept that maybe 75-85 rpm is acceptable?
#9
It's MY mountain
Join Date: Sep 2006
Location: Mt.Diablo
Posts: 10,031
Bikes: Klein, Merckx, Trek
Liked 3,257 Times
in
1,755 Posts
High cadence is nice for being efficient and rapid changes in speed... but it's also saying that low cadence is bad for your knees because you're pushing too hard with too few muscle groups. So when you're spinning slower, just keep your knees in mind and even down to 60 rpm is fine.
Likes For DiabloScott:
#10
Senior Member
Join Date: Sep 2005
Location: In the foothills of Los Angeles County
Posts: 26,339
Liked 10,264 Times
in
4,975 Posts
I've always been an advocate of faster cadence, (spin to win) but I have found in my increasing decrepitude I can mash sometimes without issue. I've always had to grind steep climbs but lately I've been turning slow rpm on the flats. I still force a good spin sometimes, too, but I don't feel like I have to.
#11
Grupetto Bob
Join Date: Sep 2020
Location: Seattle-ish
Posts: 7,011
Bikes: Bikey McBike Face
Liked 6,692 Times
in
3,377 Posts
First, congratulations for getting back in the saddle. It must feel wonderful to be out again.
Second, at 67; if I have an average cadence of 82, I am happy. That includes lots of climbing. I try to stay above 80 and it works just fine. Below that I feel like I am mashing. Don’t worry about not going 90+, you will be just fine at 80+.
Second, at 67; if I have an average cadence of 82, I am happy. That includes lots of climbing. I try to stay above 80 and it works just fine. Below that I feel like I am mashing. Don’t worry about not going 90+, you will be just fine at 80+.
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Likes For rsbob:
#12
Thanks for all the responses.
#14
Let's do a Century
Join Date: Oct 2004
Location: North Carolina
Posts: 8,316
Bikes: Cervelo R3 Disc, Pinarello Prince/Campy SR; Cervelo R3/Sram Red; Trek 5900/Duraace, Lynskey GR260 Ultegra
Liked 880 Times
in
409 Posts
My experience is Cadence is a learned skill. Like you, I generally try and ride at a 90 rpm cadence on flat to rolling terrain. For hills I’ll drop down to 75-80. For me, spinning faster allows me to do the longer rides without wearing out my legs. When I’ve been off the bike for a bit, I’ve found I have to retrain myself to spin 90 rpm. Without concentrating on it, I’d probably be in the 75-85 range. Do you have a computer where you can see your cadence while your riding?
Typically I ride by cadence and heart rate. I have other metrics on my cycling computer like distance, speed, time etc. but have always ridden by cadence and HR.
Typically I ride by cadence and heart rate. I have other metrics on my cycling computer like distance, speed, time etc. but have always ridden by cadence and HR.
__________________
Ride your Ride!!
Ride your Ride!!
#15
That's what I did in the past. But it seems like that 80 is the new 90.
#16
Full Member
Join Date: Nov 2013
Location: Thailand
Posts: 288
Bikes: Bianchi Infinito CV disk, and rim brake
Liked 101 Times
in
63 Posts
I am 70yo (71 in November). I have been an avid cyclist since 1984 ( 7000+ miles per year). In 2017 I had a pretty severe leg injury but have recovered , but I haven't ridden much in the last five years. I have always suffered from back problems. I recently had a bike fit and started to ride again with a goal of enjoying 40-60 mile rides. I currently am riding very short rides to get my butt and joints used to riding again. I have noticed that I am no longer spinning at 90+ rpm. Should I accept that maybe 75-85 rpm is acceptable?
Likes For Jumpski:
#17
Full Member
71 here. While getting fit I aimed for consistent low 90s and was able to maintain that pretty well except for some steep hills. That was fine. Then I started longer rides with nav input. That screen had speed and distance. I pedaled at a comfortable rate and found, in post ride review, that I seemed to be in low to the mid 80s range. I still keep in the 90s when I want a slightly more agressive work out, but I am fine with what appears my body’s preference for a lower cadence.
Mike
Mike
Likes For IcySwan1:
#18
Senior Member
Join Date: May 2010
Location: Bastrop Texas
Posts: 4,784
Bikes: Univega, Peu P6, Peu PR-10, Ted Williams, Peu UO-8, Peu UO-18 Mixte, Peu Dolomites
Liked 1,858 Times
in
1,192 Posts
I fondly remember the days I could spin. I still do but its only down hill and barring cramps... Ha
Bravo that you are back in the saddle. Just remember that things have changed. Embrace the new you and its limitations knowing that the old you is still inside.
You are RIDDING! Happy, HAPPY, Joy, JOY...
Bravo that you are back in the saddle. Just remember that things have changed. Embrace the new you and its limitations knowing that the old you is still inside.
You are RIDDING! Happy, HAPPY, Joy, JOY...
__________________
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
No matter where you're at... There you are... Δf:=f(1/2)-f(-1/2)
#19
Newbie
I'm 67 and my cadence is generally between 75-85 which a comfortable range for me now. I do try to stay in the mid 80's but headwinds really slow me down these days, lol.
Getting a bike fit is a very good idea. I switched from a flat bar to a road bike because sitting straight up with the flat bar was really bothering my lower back. I got an "endurance" type road bike (Domane) and it really helped eliminate the sore back.
Also finally got a pair of cycling shorts which helps with the sore butt I used to get after 30 kilometers or so.
I think you just need to take the time to get back into your groove with cycling and accept that you may not be as strong or as fast as you once were. No biggie IMO, long as you're still riding, it's all good.
Getting a bike fit is a very good idea. I switched from a flat bar to a road bike because sitting straight up with the flat bar was really bothering my lower back. I got an "endurance" type road bike (Domane) and it really helped eliminate the sore back.
Also finally got a pair of cycling shorts which helps with the sore butt I used to get after 30 kilometers or so.
I think you just need to take the time to get back into your groove with cycling and accept that you may not be as strong or as fast as you once were. No biggie IMO, long as you're still riding, it's all good.
#21
Domane
I'm 67 and my cadence is generally between 75-85 which a comfortable range for me now. I do try to stay in the mid 80's but headwinds really slow me down these days, lol.
Getting a bike fit is a very good idea. I switched from a flat bar to a road bike because sitting straight up with the flat bar was really bothering my lower back. I got an "endurance" type road bike (Domane) and it really helped eliminate the sore back.
Also finally got a pair of cycling shorts which helps with the sore butt I used to get after 30 kilometers or so.
I think you just need to take the time to get back into your groove with cycling and accept that you may not be as strong or as fast as you once were. No biggie IMO, long as you're still riding, it's all good.
Getting a bike fit is a very good idea. I switched from a flat bar to a road bike because sitting straight up with the flat bar was really bothering my lower back. I got an "endurance" type road bike (Domane) and it really helped eliminate the sore back.
Also finally got a pair of cycling shorts which helps with the sore butt I used to get after 30 kilometers or so.
I think you just need to take the time to get back into your groove with cycling and accept that you may not be as strong or as fast as you once were. No biggie IMO, long as you're still riding, it's all good.
#22
Newbie
It really is a solid and comfortable ride. Having a bike you enjoy riding so much, keeps you motivated. Especially on the days you think about blowing off the ride cause you're in lazy mode, lol.
#23
Starting over at 70
I just advanced to 15 miles. I hit 20mph in 3 short stretches. I cruised the rest of the time 14-16 mph. I sure feels good to be back on the bike.
Likes For don compton:
Likes For IcySwan1:
#25
Senior Member
Join Date: Oct 2014
Location: Portland, OR
Posts: 13,353
Bikes: (2) ti TiCycles, 2007 w/ triple and 2011 fixed, 1979 Peter Mooney, ~1983 Trek 420 now fixed and ~1973 Raleigh Carlton Competition gravel grinder
Liked 4,364 Times
in
2,806 Posts
Good work! As others said, keep riding and listen to your body. It's rarely wrong. (Knees, hips, etc. I feel them far more often now that when I was younger. (I'm about 18 months behind you.) For me, bike fit is critical (and something of a moving target). I frequently carry the wrenches for HB, brake levers and seat. Most of my bikes have cloth tape wrapped from the bottom that can be unwrapped, levers moved and rewrapped on the road. A piece of tape on the seatpost. I change a mm or so up and down fairly frequently. Never used to. A change was a big deal.