What Is Cadence and What Should It Be When Cycling?

Cadence, or pedaling speed, is one of the most important aspects of a cyclist’s technique. This parameter determines the number of pedal revolutions per minute and has a significant impact on the efficiency of riding, the distribution of load on muscles and joints, as well as the overall feeling of comfort while riding. From our article, you will learn how to choose the optimal cadence so that your rides bring maximum pleasure and results.

What is cadence?

Cadence is a key element that determines your pedaling speed per minute. In simple terms, it is the number of pedal revolutions you make in sixty seconds. When chosen correctly, it helps to evenly distribute the load on your joints and muscles, and also reduces the risk of injury.

The optimal cadence for a cyclist depends on many factors, including speed, type of route, and fitness. Cyclists often aim for a cadence of around 80-100 rpm on flat terrain and up to 120 rpm when climbing.

When training, it is important to vary the cadence to develop different muscle groups and improve aerobic endurance. It is also worth paying attention to the selection of gear: too high a cadence at a low speed of movement can lead to muscle overload, and too low a cadence at a high speed – to excessive tension in the joints.

Training and monitoring cadence helps a cyclist improve pedaling technique, endurance, and riding efficiency. Constant attention to cadence allows for a more comfortable and productive ride, making cycling even more fun and rewarding.

A cyclist’s power is calculated by the ratio of cadence and gear. It is measured in watts.

How to calculate your cadence?

There is no need to do any complicated calculations. You just need to count how many revolutions you make in half a minute, and then double the result. If you need to track cadence constantly, you need to get a corresponding sensor.

How important is cadence?

It is a mistake to think that cadence is important only for professionals. It is also important for amateurs. Not only your efficiency and speed depend on it, but also the health of your knee joints. If, for example, your constant cadence is less than 55 rpm, it will cause serious damage to the health of your knees, and your muscles will get tired long before the end of the ride.

Too high a cadence also has serious negative consequences. If you do more than 100 revolutions per minute with a low gear, this will lead to a large load on the heart muscle. It is highly not recommended to allow this. Therefore, it is necessary to think about what the cadence on a bicycle should be not only for professionals, but also for amateurs.

Knee problems with low cadence

Unfortunately, many beginner cyclists do not pay close attention to the speed at which they pedal. If the number of revolutions per minute is below 55-60, this will lead to knee pain not long in coming. Doctors advise keeping the cadence within 80-100. This range allows everyone to find their optimal level.

RPM is not the only factor that can harm your knees. It is important to always keep your feet warm. Especially in the cold season. It is also very important to avoid dehydration.

What cadence is considered optimal and how to train it?

The optimal pedaling level depends on two factors:

• muscle fiber type
• cardiovascular fitness level

The balance between the two factors allows you to determine what normal cadence on a road bike is right for you.

If you are very good at gaining muscle mass with strength training, a powerful and low cadence is ideal for you. If you have a good and high VO2 max but are not gaining muscle mass at a fast pace, then a faster cadence is better because it is preferable to exert less force when pedaling.

When talking about the optimal level, it is 90 revolutions per minute. At this cadence, the legs do not get tired, and the fibers contract much more slowly. Thus, the speed of recovery also increases. Beginner cyclists in most cases pedal at a speed of 60 revolutions per minute, and advanced and elite – from 80 to 100.

Numerous foreign studies have shown that most people will experience discomfort at 90 rpm. Therefore, only professionals are recommended to aim for 100.

If you are a beginner, then follow these recommendations:

• Your heart muscle is not yet trained enough for a high cadence. Your heart rate will increase sharply, and your power will decrease.
• Start increasing your pedaling speed over time when you feel like you can handle your current pace well enough.
• Cadence training takes several months. Your heart, nervous system, muscles cannot adapt to high speed in a couple of weeks. You will have to be patient.
• Do not only high speed, but also low speed. You won’t be able to keep a high pace all the time, but avoid very low cadence.

If you are doing triathlon, you definitely won’t be able to dedicate your training to cadence, since the discipline consists of three sports. Most triathletes were swimmers or track athletes in the past. For them, high cadence is not an option, since everything is not limited to the cycling stage. They need to conserve their strength. The best option is to maintain the same cadence in running and cycling.

How to choose the optimal cadence?

Beginners and amateurs just need to stick to the optimal golden mean – no less than 60, and better under 80 revolutions per minute, but not higher than 90. This cadence allows you not to harm your heart and knees, and also to maintain a good pace throughout the entire distance.

In professional cycling, when riding on a relief track, climbers can develop a high cadence. This is due to the fact that they have a high VO2 max and have a very well-developed cardiovascular system. This does not mean that cadence gives them more advantage. Other factors will also be important.

Sprinting also requires high speed spinning in high gear, but sprinters should train with low frequency intervals. It is also very important for them to develop good endurance and powerful muscles.

To sum it up, there are two points to consider:

• At a cadence of less than 85 rpm, muscles will begin to tire faster and glycogen consumption will increase. This rotation speed is suitable for distances up to 2.5 hours.
• A cadence of over 85 rpm conserves glycogen stores and delays muscle fatigue. This is the pace for long distance cycling.

Thus, the pedaling speed should be such that it does not harm the health of the knees and does not strain the heart muscle. At the same time, it is necessary to take into account the distance and your own physical fitness.