subject: Cycling Training - The Concept of Cadence [print this page] Cycling Training - The Concept of Cadence
Cycling Cadence
If you are new to cycling, the concept of cadence may be altogether novel. You have probably been riding a bike for years with little thought given to the techniques behind riding faster, performing better, and placing less stress on your body.
Cadence is the number of revolutions of the bike crank per minute or the rate at which you pedal. There is a wide range of cadences; from 60 revolutions per minute (rmp) to 170rmp. Sprinters may be near 170rmp; Lance Armstong prefers to cycle between 90 and 110rmp. You will probably be pedaling slower than Lance! If you want to know, monitor, and improve your cadence the best solution is cycling training coupled with a cycle computer.
Most new cyclists think they are getting a better cycling workout if they are straining through every stroke, their quads are burning, and they are gasping for each breath. This is exceedingly difficult for the legs and knees, and is inefficient. You want your legs and knees to work for decades, treat them well. Most beginning riders have a cadence between 60 and 70rmp. A better range to experiment with is 80 - 100rmp.
Your cycling program should include cadence work and testing. Each rider's optimal cadence will be unique and may change with cycling training. A cyclist's physique and proportions will determine their most favorable cadence. A cycling program may have significant impact on the most efficient cadence for a rider.
Take this test to understand cadence and perceived effort:
1. Find an uninterrupted protected 2-mile stretch of slightly rolling road.
2. Warm up for at least 15 minutes.
3. Ride the course in your biggest gear.
4. Note your heart rate and finish time.
5. Recover on the bicycle for about 20 minutes with easy spinning.
6. Cycle the road again at the same heart rate. This time choose a rear cog that is larger, but allows you to keep your cadence at about 100rpm.
7. Note your time.
8. Rest for a day or two.
9. Complete the test in reverse.
10. Compare your times. Typically, the lower gear and higher cadence will deliver faster times for less effort.
A cycling workout to increase your cadence:
1. Find a downhill course.
2. Free spin in a small gear.
3. Increase your cadence until you start bouncing.
4. Slow down so the bouncing stops.
5. Hold that cadence.
6. Maintain a smooth pedal stroke for one minute.
7. Pedal up the hill.
8. Repeat.
9. Use that tailwind!
10. Shift into a moderate gear.
11. Gradually increase your cadence until you are around 100 - 110rpm.
12. Hold for 30 seconds.
13. Gradually slow down to 80rpm.
14. Repeat.
Interested in more cycling information? Cycling Training Academy is your source for cycling workouts, tips and advice, as well news and information pertaining to the cycling world! Follow the links or copy and paste this URL into your browser to gain access to more on Cycling Training!
