Cycling cadence is the measure of how many times a cyclist rotates the pedals per minute. Simply put, it’s the speed at which you’re pedaling. Understanding and managing your cycling cadence is crucial to enhance performance, reduce fatigue, and prevent injury. In this blog, we’ll explore the importance of cadence, how to measure it, find your optimal cadence, and ways to improve it. So, let’s dive in and learn everything you need to know about cycling cadence!
Is cycling cadence important?
Yes, cycling cadence is important. It plays a vital role in a cyclist’s overall efficiency and performance. The physical impact between slow and fast cadence varies significantly. A slow cadence requires more force to maintain a given speed, which can lead to muscle fatigue and increased strain on joints. On the other hand, a fast cadence reduces the force needed per pedal stroke and distributes the workload across more muscle fibers, potentially resulting in improved endurance and reduced risk of injury.
How can I measure cycling cadence?
There are several ways to measure your cadence:
- Power meters: A power meter is a device installed on your bike that measures your pedaling force and calculates your cadence. Some popular power meters include Stages, Garmin Vector, and Quarq.
- Cadence sensors: These are small devices that attach to your bike and measure pedal strokes using magnets or accelerometers. They often connect to a bike computer or smartphone app to display your cadence.
- Calculating manually: If you don’t have access to technology, you can calculate your cadence by counting the number of times your right knee comes up in 30 seconds and then multiplying by 2 to get your cadence in revolutions per minute (RPM).
Is there an optimal cycling cadence?
According to research conducted in 2010 by Lucia et al., there is no one-size-fits-all answer to the optimal cycling cadence. The study found that most riders tend to find their best cadence based on individual factors such as fitness, muscle composition, and riding style. However, it’s worth noting that an average cadence of 80-90 RPM is often considered efficient for most cyclists.
How to create a running pace strategy
Creating a running pace strategy is essential for several reasons:
- It helps you avoid injury by ensuring you’re not pushing yourself too hard.
- It makes your training more sustainable in the long run.
- It prevents you from feeling burnt out after race day.
Here’s the approach that we suggest:
- Determine your goal race pace.
- Build your training plan around your goal pace, incorporating various types of workouts (e.g., tempo runs, intervals, and recovery runs).
- Practice pacing during training runs to help you become more comfortable with your target pace.
I want to improve my cycling cadence
You can address your cadence by using specific drills. Here are four drills to help you improve your cycling cadence:
1. Single-leg pedaling
What it does: Improves pedal stroke efficiency and muscle balance.
- How to do it:
- Unclip one foot and rest it on a stationary object.
- Pedal using only the clipped-in leg for 30 seconds.
- Switch legs and repeat.
2. High cadence intervals
What it does: Trains your neuromuscular system to handle higher cadences.
- How to do it:
- Warm up for 10 minutes at a comfortable cadence.
- Increase your cadence to 110 RPM for 1 minute.
- Recover at your normal cadence for 2 minutes.
- Repeat the high cadence interval and recovery for a total of 6-8 sets.
3. Cadence ladder
What it does: Builds your ability to adapt to different cadences and increases your overall cadence range.
- How to do it:
- Warm up for 10 minutes at a comfortable cadence.
- Gradually increase your cadence by 5 RPM every minute until you reach your maximum sustainable cadence.
- Then, gradually decrease your cadence by 5 RPM every minute until you return to your starting cadence.
- Repeat the ladder 2-3 times.
4. Spin-ups
What it does: Develops quick leg speed and improves neuromuscular coordination.
- How to do it:
- Warm up for 10 minutes at a comfortable cadence.
- On a flat or slightly downhill section, start pedaling at your normal cadence.
- Gradually increase your cadence until you’re spinning as fast as you can without bouncing on the saddle.
- Maintain your maximum cadence for 15-30 seconds.
- Recover for 2-3 minutes, and then repeat for a total of 6-8 sets.
DOES CRANK LENGTH AFFECT CYCLING CADENCE?
Yes, crank length does affect cycling cadence. The length of your bike’s crankarms can impact your pedaling dynamics, biomechanics, and overall cycling efficiency. Shorter crankarms typically allow for quicker leg turnover, while longer crankarms may provide more leverage but require greater muscular effort. It’s essential to find the right crank length for your body and cycling goals to optimize your cadence and overall performance.
Indoor vs. Outdoor Cycling Cadence: Finding the Balance
When it comes to cycling cadence, both indoor and outdoor cycling offer different experiences, challenges, and benefits. Let’s delve into how indoor and outdoor cadence differ and the advantages each setting can provide for your overall cycling performance.
- Consistent conditions: When you’re indoors, you can maintain a steady cadence without worrying about external factors such as wind, uneven roads, or traffic.
- Adjustable resistance: Indoor trainers and stationary bikes often come with adjustable resistance settings, allowing you to practice different cadences at various levels of challenge.
And the benefits don’t stop there:
- Focused training: The controlled environment of indoor cycling makes it easier to work on specific cadence goals without distractions.
- Real-time metrics: Many indoor trainers and stationary bikes offer real-time feedback on your cadence, power, and other metrics, enabling you to track your progress and make necessary adjustments.
The Outdoor Cadence Adventure
Outdoor cycling presents a more dynamic, engaging experience, with a wide variety of terrain and conditions that can influence your cadence. Here’s how outdoor cycling cadence stands out:
- Varied terrain: When cycling outdoors, you’ll encounter diverse terrain such as hills, descents, and flat sections, requiring you to adjust your cadence to maintain efficiency.
- Environmental factors: Elements like wind, road surface, and traffic can all impact your cadence, challenging you to adapt and respond to different conditions.
The benefits of outdoor cycling are equally noteworthy:
- Adaptability: Cycling outdoors helps you develop the ability to adjust your cadence to various situations, making you a more versatile and well-rounded rider.
- Real-world practice: There’s no substitute for outdoor cycling when it comes to simulating actual riding conditions, which helps prepare you for races or group rides.
Striking the Perfect Balance
Both indoor and outdoor cycling have their unique advantages when it comes to working on your cycling cadence. By incorporating a mix of indoor and outdoor training sessions into your routine, you can optimize your cycling cadence and improve overall efficiency and performance. Indoor cycling allows for focused, targeted training and real-time metrics, while outdoor cycling helps build adaptability and practical cycling skills. So, strike the perfect balance, and you’ll soon see the benefits in your cycling performance.
Cycling Cadence Roundup
To summarize, here are the key points we’ve covered in this blog:
- Cycling cadence is the measure of pedal rotations per minute.
- Cadence is essential for cycling efficiency, performance, and injury prevention.
- You can measure cadence with power meters, sensors, or manually.
- There’s no universal optimal cadence, as it varies by individual factors.
- Developing a running pace strategy helps avoid injury and burnout.
- Improve your cadence using drills like single-leg pedaling, high cadence intervals, cadence ladders, and spin-ups.
- Crank length does affect cycling cadence and overall performance.
