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Old dog learns new trick - cadence

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Old dog learns new trick - cadence

Old 01-29-11, 08:32 PM
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Old dog learns new trick - cadence

Old dog learns new trick - cadence

Okay so Im a 40 something that is getting back on a bike after not riding for 20 years, and even back then I was just a recreational bike rider. I have read in book and on here about the benefits of keeping a high cadence to improve your riding abilities. I picked up a cadence sensor and went for my first ride where I monitored my cadence around the 90-rpm range. Things I noticed by pushing a higher cadence with an easier gear, I was able to maintain my speed throughout the whole ride, where before my legs would getting tired near the end of my rides and my speed was coming down. So running a higher cadence in an easier gear my legs last longer. I did notice that turning more RPM did have my heart rate elevated more than a slower RPM pushing a harder gear. Overall having legs that last out weighs the increase in heart rate, at least for me it does.

Like I said at the start, nothing new here that Im sure you all know, but this was the first I put it to the test.

Todd
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Old 01-29-11, 08:59 PM
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The high cadence and lower gears are also easier on the knees. I average 100 rpm on the flat sections of my rides. On really steep hills, I can go down as low as 70.
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Old 01-29-11, 10:41 PM
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as long as your pedaling is still smooth not bouncy,It can take time to build up smooth higher cadence
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Old 01-30-11, 07:01 AM
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After reading a few cadence threads here Im trying to raise mine when Im riding on the trainer. Im in the 70s most of the time unless Im sprinting or climbing.
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Old 01-30-11, 08:05 AM
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Your (older) knees will thank you, mine do.
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Old 01-30-11, 09:47 AM
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My sweet spot for endurance and speed is about 95 on the flats. On hills, I do a lot better grunting up with a slower cadence. But I am an old fat guy. When I was a few years younger and a lot fatter, 95 cadence used to kill me.
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Old 01-30-11, 09:49 AM
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Optimum range is 80 rpm. Higher you loose, lower you loose.
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Old 01-30-11, 09:59 AM
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Originally Posted by surgeonstone
Optimum range is 80 rpm. Higher you loose, lower you loose.
Cadence of 85 is the sweet spot for me. On some climbs I end up in the high 40's, low 50's and that is in my easiest gear, 34/27.
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Old 01-30-11, 10:34 AM
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Originally Posted by surgeonstone
Optimum range is 80 rpm. Higher you loose, lower you loose.
Optimum for what? Over 5-6 min, I find it easier to generate more watts at a lower cadence. But for long, extended efforts near threshold, I am happiest at 95-100rpm.
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Old 01-30-11, 08:18 PM
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Originally Posted by guadzilla
Optimum for what? Over 5-6 min, I find it easier to generate more watts at a lower cadence. But for long, extended efforts near threshold, I am happiest at 95-100rpm.
Recent thread looking at this issue posted a study of competitive cyclists and found over the long haul, a cadence of 80 was associated with maximum power output. There are those , like Lance at the 110 range but seem to be anomalies. For me 85 is also the sweet spot.
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Old 01-31-11, 06:43 AM
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I have been more focused on getting my cadence up this off-season (thank you Sufferfest) and I have noticed a marked improvement on the bike. Last year I would ride in the 80-85rpm range and would have a hard time finishing with the A group. At the 95-100rpm range I feel that I can keep the same avg speed for longer. It has been helping my stroke/form as well since at those rpm's a smooth stroke is necessary to keep from bouncing in the saddle.
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