Watch Your Cadence

 

One thing I see a lot of that people do is chug along in the “Big Dog” (Big Ring).  They don’t get the full use of their gears and they take a long time to recover.   

The problem for someone new to cycling and some others is that if you don't get used to spinning you will never really know what your best RPM is. Spinning is not natural which is why many beginners (and even experienced riders) have to learn and work at it. Once you master the skill you can then make an informed decision as to what is best for you.

Some say that when riding on the flats the general range to shoot for is 80-100 rpm and in my opinion, the optimum is probably at the upper end of that range.  I usually aim for 100+…..and my coach demands it. 

If you watch experienced cyclists you will see them in this range. Low cadence puts the load on the leg muscles which can take a day or longer to recover from these high stresses.

High cadence shifts the load more to the cardiovascular system which allows you to recover much quicker.

Low cadence also poses risks to the knee joint. It prevents you from making full use of your gears and makes it harder to respond to speed changes.

Riding at a high cadence doesn’t come naturally to some.  It is something that you will need to work at and may take you a little time before it feels second nature.

I too was a grinder…..but no more.  100+ for me from now on….and because I have been riding that way for quite some time now, I don’t even have to think about it anymore.  It actually feels strange when I am not spinning at 100 now.

Next time you go for a ride check out your average cadence…and try to stay above 100 if you can.  I guarantee you will recover faster and will develop your cardiovascular system.  You may even in turn become a better cyclist too.