Cycling Cadence

As a cyclist, you're probably familiar with the term "cadence," but what is it and how can you use cadence to train for cycling? Cadence measures how many times you pedal per minute, or your revolutions per minute. You can use cadence as a tool during your workouts to help you train. Whether you're a complete beginner with questions about a cost-effective, entry-level bike or an elite athlete looking for world-class coaching to take you to the next level, invreasing cadence can help.

What is Cadence?

In cycling, cadence is the number of revolutions of the crank per minute; roughly speaking, this is the speed at which a cyclist is pedalling/turning the pedals. Cadence is similar in some ways to wheel speed, but is a distinct measurement.

You can count your own cadence the same way you would count your pulse.  All you need is a stopwatch.  Count the number of times that one leg pushes down on the pedal for 10 seconds and multiply by 6.  You can count for a full minute if you like as well. Newer cyclocomputers are also able to measure cadence, and relay the reading to the cyclist via a display, typically mounted on the bicycle's handlebars.

What's the best cadence?

There is no "best" cadence. It depends on your personal physiology, your training background and your performance goals. Most people will have a naturally selected cadence, but that doesn't mean this is your optimal cadence. Cyclists who are just getting interested in racing have a cadence on the lower side anywhere from 60 to 75 rpm, while more experienced cyclists tend to have a cadence anywhere from 75 to 95rpm.

What cadence should I aim for?

Cyclists typically have a preferred cadence at which they feel most comfortable, and on bicycles with many gears it is possible to stick to a favourite cadence at a wide range of speeds. Recreational and utility cyclists typically cycle around 60–80 rpm; racing cyclists around 80–120 rpm and sprinters up to 170 rpm for short bursts. A cadence of between 80 and 90 seems to work well for most triathletes. With training, you will discover your own best cadence. In general, it is advised to use slightly easier gears in the beginning of the training in order to get used to a higher cadence and aim for a goal cadence of 85-95 rpm.

95 is definitely on the higher side, but there is no harm in overshooting a bit to help reprogram your muscle memory. At first it may feel foreign or very fatiguing. This is a skill that needs to be trained just like any other physical skill. But once you become accustomed to a higher cadence, it will begin to feel more normal, and will actually become more efficient for you.

How do I improve my cadence?

These are some tips to improving your pedalling Action:

• Make Sure the equipment is correct: First of all, you need to make sure that you fit right on your bike. With a road bike, you want your knee to be slightly bent at the down-stroke of the pedal for that leg. A saddle that is too low or too high is inefficient and can cause problems. A low saddle does not allow you to apply maximum power to the pedals and will leave you feeling cramped on the bike. A saddle that is too high will also cost you power and will cause your hips to rotate with each peddle stroke, which can lead to injury. Tendonitis has been reported from riding both with the saddle too high or too low, so you have to find the "just right" position.

• Make Sure You Pedal with the balls of your feet: Beginners often make the mistake of pedalling with the middle of their foot (by the arch) or even their heel. This is an inefficient method of pedalling.

• Pedal Both Down and Up: It is important not just to pedal on the downstroke. It is also important to pedal on the upstroke. Thus ideally you will be pedaling for the 360 degrees of a pedal stroke and not just on the downward part.

• Try Pedaling at A Higher Cadence: Many beginners get used to pedaling at a low cadence, sometimes as low as 50 rpm. Try periods of pedaling at 100 rpm. In the beginning, it might feel difficult to maintain this high cadence if you are not used to it. But, you can gradually extend the time spent pedaling at this frequency. By pedaling at a higher frequency, you will be forced to give more attention to your pedaling action. It will help encourage a smoother pedaling action.

• Try Pedaling with one Leg: An effective way to develop the ability to pedal for 360 degrees of the pedal action is to pedal with one leg at a time; this action instinctively teaches you to pedal on the upstroke.

• Ride Fixed: When riding a fixed you cannot freewheel, but have to keep the legs spinning all the time. It helps create a smooth continuous pedaling action.

• Focus on terrain: Cadence should vary by terrain. Staying within the 85 to 93 revolutions per minute range applies to a flat road with no wind, but when riding on climbs or into a headwind, pedaling more slowly is natural. When you need more power on a climb 75 rpm works well, while for a steep stand-up climb you might go as low as 65 for a short stretch.

It can be difficult at first to get this technique down, especially with those that are reluctant to downshift! Try practicing on a road bike to get your stroke down pat before you take it to the trail.