Albert G.

Hey i was wondering how the cadence should be. Is it better to have a fast cadence or a low one? or does it all depend on the terrain, whether it's flats or mountains?

skydive69

I believe, and literature seems to support (as does Lance Armstrong) that a fast cadence is the most efficient. I typically pedal at a miniumun of 90 and frequently more like 105. I also keep a fast cadence going on hills, and tend to be a good climber. Based on a book I recently read, I am going to try to reduce my cadence for time trial competitions to 75-95 where the author claims is the most efficient zone for time trials.

Guest

Faster cadence is really more efficient, but there are definitely bigger guys that have a lot more power that will ride with lower cadence and still be fast. Have you been measured for power? Do you know the difference in your power output and speed when you're at a lower cadence vs. a higher cadence? That will help you to figure out what will work best for you.

Koffee

Albert G.

I agree with the high cadence. I did alot of research and it does state that it is more efficient. I'll stick with it. But hey, doesn't lance ride with a high cadence in the TT's (Time Trials) aswell?

Marlin523

Higher cadence will actually cause your heart-rate to stay lower, and at the same time save your knees and ankles. Don't try to push big gears.

hi565

90 is the best bet, dont go past 110 though. I forgot why, I think your just spinning to fast to achiveve anything. I should go to my book and find out...OH im too lazy.

Comatose51

I usually pedal at 105 if possible but no longer than 100. However, when I'm dead tired, I find it easier to keep going by going to a bigger gear and pedalling at around 80 or so.

forum*rider

Im a skinny kid so i tend to spin more than I mash.

The only measurement I have of my cadence is from riding an exercise bike for about 30min. My cadence average was around 100, give or take 5.

CPcyclist

I would agree with koffee. Look at the two top TDF condenders of the past decade. You will see a big differance between Armstrog and Ulrich (high vs. low cadance). Some can just push bigger gears the others. I tend to ride with an 80-100rpm cadance.

skydive69

I can't buy that last statement - I was riding with an ex pro the other day, and he was practicing cadences of over 130 for extended periods mixed with mashing large gears.

krazyderek

i don't know about you guys but i'm much more like ulrich, big push, low gear, i can just feel the road alot better that way, and i just thrive off of the momentum, and just keep adding to it every stroke. Anyone else like that? anything above 85, and i feel like i'm doing jumping jacks, i just feel so disconnected from the bike. Maybe it's a big guy thing ?

skydive69

High cadence is something that has to be practiced to be efficiently accomplished. You can always tell when someone has too high a cadence for what they have practiced and are used to - they bounce rather than have a nice steady upper body.

krazyderek

so, do you guys just do the hover thing where you're not really sitting down, rather just feather touching your seat and putting most of your weight into your legs?? or what am i missing here then?

forum*rider

To what, practice pedaling?

I sit on my seat, and I do spin about 100rpm at the same time.

CAAD5AL

I'm usually around 94-105, depending on what I'm doing. For some reason 94 seems to be my magic low number before I start getting more burn than it's worth. Lately I've been doing a lot of low-cadence intervals to allow me to mash a little better when necessary.

blandin

This is what works for me. On flat terrain, I average about 20 mph using switching between 53/14 and 53/15 which is somewhere about 70 rpm. I can keep this up for 40 miles without a problem, no leg or knee pain and I weigh 220 lbs.

'nother

I try to select whichever gear lets me spin around 90 most of the time. But sometimes I am going up a long, steep hill, and run out of gears and it's just not possible to maintain that cadence. When it gets really bad I'll come out of the saddle which is easier on the knees when the cadence is low.

Matt_1

when training i keep cadence low, and try to keep my bike a gear higher than i normally would. i figure all the extra effort will strengthen my legs...then when i get tired of that i take a 3 minute break with an easier gear/higher cadence......

or should i be training at a higher cadence the entire time?

gcasillo

What Koffee said. Power, people. Cadence is only half the equation. Torque is the other. Some folks go faster, longer at higher cadences; others do not. Until you know what cadence you're at when you're putting out your peak power, you just don't know.

Eh? Explain that one to me. I'm genuinely curious.

MichaelW

Crank length can play a part in determining your cadence. If you are small, and using long cranks, then you wont be able to pedal quickly.
For training in high cadence, I go to a really low gear and spin up my pedalling without applying much force. The idea is NOT to go fast to to strengthen your legs, but get them used to working fast and to apply power over as much of the pedalling circle as possible.

CommuterRun

I try to stay between 90-100, but in my afternoon run I'll hit around 120. My average in the morning or afternoon is usually in the low to mid-eighties, but I think a lot of the reason this isn't higher is because I have a big hill on both ends of my commute.

ZackJones

Somewhere between 90 and 100 seems to be my zone. I'll take a higher cadence over mashing any day.

StanSeven

[QUOTE=gcasillo]What Koffee said. Power, people. Cadence is only half the equation. Torque is the other. Some folks go faster, longer at higher cadences; others do not. Until you know what cadence you're at when you're putting out your peak power, you just don't know.

This is so true. There are several studies that show peak performance varies so much between individuals. While one may be most efficient at 110-120 rpm, others hit that as low as 70-75 rpm. This is such an individual thing. People alse use Lance as an example on why higher cadence is best. But Lance always didn't ride that way. He was a masher in his pre-cancer days. He states that the cancer and chemo radically altered his entire body and hsi build. He came back with less body mass, especially in the upper body, than before.

What you need to do is experiment. Ideally uses a device to measure power. One word of caution - spinning takes time to learn so don't discount high cadence immediately. Also don't be oversold on everyone saying spinning fast is best.

Stjtoday

I agree with MichaelW, crank length will affect cadence feel. I changed this year from a 70m to a 75m for more efficient hill work and I am unable to maintain the same cadence lvls on the flats that I used to. The bigger gears actually offer a better feel with the 75m crank. So what used to ride well at 105 now feels best at 95.

coolcamden

I guess your crank lenth is generally almost 4 inches shorter than most. :-))))

Teasing!