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What is your average cadence?

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What is your average cadence?

Old 06-13-08, 05:35 AM
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bryroth
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What is your average cadence?

Mine is 75+ because of a knee problem. But what is a normal average cadence for a 20+ mile ride that isn't flat but isn't a mountain either?

Or maybe a better question is what is a decent MPH for a given cadence? (You should be riding <X> MPH if you are spinning at <X> Cadence.)
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Old 06-13-08, 05:44 AM
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A year ago, when I just started out, I was comfortable up to 95 RPM or so, averaging out somewhere in the 70's over a long ride. These days I'm comfortable at 100 - 120 and end up averaging somewhere in the upper 80s over long rides.
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Old 06-13-08, 05:52 AM
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About 85 for cruises, and mid-90 for more energetic rides.
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Old 06-13-08, 06:00 AM
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I do 83-85 on the flats, but drop to 75 when climbing. In a pinch, I can do 90-95 for 5-10 miles, but it's uncomfortable to maintain. My highest cadence recorded was 181, for about 15 seconds, going down a small grade in a relatively easy gear.
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Old 06-13-08, 06:18 AM
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I aim for 90-100. This doesn't really translate into any particular speed; but on flat ground in a middle gear (just the right amount of force required to push the pedals), I get to about 18mph. (This is a not-aiming-for-speed hybrid; I don't have a computer on my road bike yet, but it's a lot faster . I will be getting one today, so I'll report back.) However, it all depends on conditions. I was battling a 20-40mph headwind the other day, and I think I was spinning at about 95rpm and moving 8mph. Ouch. But the way back was fun Hills are similar, you're going to downshift to keep the cadence the same, and you slow down as a result.
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Old 06-13-08, 06:29 AM
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I'm fairly comfortable in the high 80's to low 90's. I'm just wondering if I'll ever be able to spin the big ring if I don't do some lower cadence work to develop some strength....or if that would even be correct way to develop power.
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Old 06-13-08, 06:30 AM
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110-ish
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Old 06-13-08, 06:32 AM
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Flatish roads 105-110.
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Old 06-13-08, 06:47 AM
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I always to keep at least 95, but not always possible. 100-110 is comfortable on most non mountainous roads.
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Old 06-13-08, 06:53 AM
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General rides on flats and rollers I will ride between 95 and 100. On fast group rides and races, without trying, my cadence will be 105+. When going up hills I try to keep the cadence at 90+ unless that is too much gear for the 23 tooth cog in the rear, then, I'll ride at whatever cadence I can push and keep my eye on the HR.
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Old 06-13-08, 07:11 AM
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My average is usually about 93 for my rides this year. race or recreation
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Old 06-13-08, 07:33 AM
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~100 during races, 90-95 otherwise.
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Old 06-13-08, 07:36 AM
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This is all WAY higher than I thought the average cyclist spun. In fact, I was told 75+ was especially high. Guess that person was wrong!
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Old 06-13-08, 07:38 AM
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95~115rpm with fresh legs
80~95rpm with kaput legs (didn't eat a snack on long ride or didn't drink enough water)
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Old 06-13-08, 07:39 AM
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91
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Old 06-13-08, 07:40 AM
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79 over the past 3500 miles
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Old 06-13-08, 07:43 AM
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82 when I do 100 miles.
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Old 06-13-08, 07:50 AM
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Good article on cadence, endurance, slow twitch, fast twitch, and endurance

Here's a good article on why higher cadences generally produce greater endurance.

https://www.beginnertriathlete.com/cm...?articleid=433

Originally Posted by bryroth View Post
This is all WAY higher than I thought the average cyclist spun. In fact, I was told 75+ was especially high. Guess that person was wrong!
I try to stay in the mid 90's average, mid 100's on the flats, not always possible climbing, but I never stand (don't balance well when I do, see article for physiological reasons not to).

When climbing steep hills and ones with concave profiles (they get steeper towards the top), I move to the 34/23 or 34/25 very early and really pick up the cadence, 115 isn't unusual.

Watch your saddle height, if it's too high, the slight rocking one does to reach the pedal at 75rpm gets pretty wild at 115+
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Old 06-13-08, 07:51 AM
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I average mid-80s for a long (20-100 miles) rides and ~90 for shorter rides.
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Old 06-13-08, 07:53 AM
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I don't have average cadence on my computer ... only dynamic cadence. So .......

Flats: generally around 100 rpm
Downhill: 110-160 rpm
Climbs: 40-80 rpm

... Brad
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Old 06-13-08, 08:08 AM
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I am getting better thanks to input from BF. Moving from masher to spinner. I have put my ego aside and wouldn't mind being on the small ring even on flat roads. Once I get going I barely go lower than 87 and had been maintaing above 90 on longer rides. My goal is 100 by the fall. I think someone told me that I'll feel loafing at 90 and 87 and 85 are starting to feel that way. Could be Merlinxtra who said that.
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Old 06-13-08, 08:19 AM
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Old 06-13-08, 08:22 AM
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I notice that I go 90 RPM for a sustainable effort (my all-day pace). When I'm going for speed on a 20-30 mile ride I'll hang around 110. One ride I stuck around 120 the whole time but I can't seem to do it as comfortably since then. Speed depends on the situation though (and the person, largely). For 110 RPM I'll probably go about 21-23 MPH on flats and my ride averages are usually around 17-20 mph.
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Old 06-13-08, 09:33 AM
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100-110 on the TT bike for a 10 mile TT on flat ground. I do cadence drills between 120-130 and big gear intervals at 65. I just really like the way 100-110 feels.
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Old 06-13-08, 09:53 AM
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Originally Posted by billallbritten View Post
Here's a good article on why higher cadences generally produce greater endurance.
https://www.beginnertriathlete.com/cm...?articleid=433
Thanks for the good article. Here's a quote:

The work required to move a bike down the road is measured in watts. To define it very simply, Watts = Force x Cadence, or how hard you press on the pedals multiplied by the number of times per minute you apply this force. Two cyclists, Bob and Bill, weigh the same, have identical bikes, identical aerodynamics and are riding next to each other at the same speed on a flat road. Because they are riding the same speed and weve controlled all the other variables, they are performing the same work, ie, riding at the same watts. However, Bob is mashing at 70rpm while Bill spins at 110 rpms. Bobs pedaling style dictates that he press hard on the pedals with each stroke. But he does so less frequently than Bill, who is pushing lightly on the pedals but much more frequently.
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