Embarking on the journey of road cycling as an adult is a remarkable pursuit, whether you’re striving to enhance fitness, rediscover the joy of cycling, or conquer new challenges. As you navigate the roads, covering distances up to 30km and possibly encountering hills along the way, one critical aspect that can significantly impact your performance is cadence.
Perfect pedalling, akin to the nuanced strokes of a top swimmer, lies at the heart of cycling proficiency. In this comprehensive guide, we delve into the world of cadence — the rhythm of your pedal strokes — to unlock the secrets of efficient, powerful, and enjoyable road cycling.
This guide draws on principles from perfect pedalling and expands into the realm of cadence, offering insights tailored for adult beginners. From understanding the difference between high and low cadence to knowing when to seamlessly transition between the two, this guide aims to be your companion in mastering cadence for a more fulfilling road cycling experience. So, saddle up and let’s explore the rhythm that can elevate your cycling journey to new heights.
Perfect Pedalling and Cadence Defined
Cadence in cycling refers to the rhythm or rate at which a cyclist pedals, measured in revolutions per minute (RPM). It is a fundamental aspect of cycling mechanics that plays a pivotal role in determining the efficiency, power, and overall performance of a rider.
The ideal cadence is often influenced by factors such as terrain, riding conditions, and individual physiology.
The Significance of Cadence
Why does cadence matter?
The answer lies in its direct impact on energy use, power output, and metabolic cost during cycling. Striking the right balance in cadence ensures that a cyclist maximises their pedalling efficiency, leading to a smoother and more sustainable ride. This efficiency becomes especially crucial during prolonged rides or challenging terrains.
Perfect pedalling is not an innate skill; it is honed through practice. The nerve impulses required for optimal pedalling become ingrained through consistent and deliberate efforts. Practice sessions, whether on the road or using a turbo trainer, provide the necessary platform to reinforce these impulses.
At the core of perfect pedalling lies the concept of cadence. It’s not just about how fast or slow you pedal; it’s about finding that sweet spot where energy use, power output, and metabolic cost are perfectly balanced. In the absence of an ideal, one-size-fits-all cadence, you must discover your optimal rhythm through experimentation and practice.
In the never ending pursuit of mastering road cycling, perfect pedalling lays the foundation for an efficient and powerful ride. The intricacies of pedal position begins with the very foundation – your feet. Whether you’re donning regular shoes for short commutes or cycling shoes with cleats for a more dedicated ride, the alignment of your feet on the pedals is pivotal.
Pedal Positioning Basics
If you’re in regular shoes, ensure that the pedal axle aligns with the broadest part of each foot. This position optimally engages the necessary muscles for efficient pedalling. For cyclists in cycling shoes with cleats, the alignment process involves a few additional steps.
Marking the Widest Part
- Feel for the widest part of your foot on the outside of each cycling shoe.
- Mark this position on the shoe uppers using a marker, chalk, or any washable material.
Cleat Attachment
- Loosely attach the cleats to the soles, aligning the centre of each cleat with the marked position on the shoe upper.
- Secure the cleats in this position, utilising any alignment lines provided on the cleats.
On-Bike Verification
- Put on your cycling shoes and engage the cleats with the pedals.
- While supported on a wall, mount the bike, ensuring both feet are engaged with the pedals.
- Rotate the cranks until they are parallel to the floor, with the foremost knee facing the observer.
- Have an observer check the alignment of the marked position on the shoe upper with the pedal axle.
Adjustment Iterations
- If the alignment is off, dismount, and adjust the cleat position either forwards or backward.
- Re-mount the bike and re-check until the marked position aligns directly over or just behind the pedal axle.
- Once achieved, securely tighten the cleat fixings.
Understanding and implementing proper pedal positioning, as outlined in Chapter 4, sets the stage for perfect pedalling. This attention to detail not only optimises muscle engagement but also contributes to the overall efficiency and comfort of your cycling experience. As we delve into the realm of cadence, these foundational principles will serve as the cornerstone for mastering the rhythmic art of road cycling.
Finding Your Rhythm: Spinning vs. Grinding
In the intricate world of cadence, the distinction between spinning and grinding represents a fundamental choice for cyclists.
Spinning involves maintaining a high cadence, where the pedals move more rapidly, while grinding leans towards a lower cadence, characterised by a slower and more forceful pedal stroke.
Understanding these two approaches unveils a spectrum of considerations that can significantly influence your cycling experience.
Spinning (High Cadence)
Spinning, akin to a dancer gracefully moving to music, involves a quicker and more fluid pedal motion. This technique typically sees cyclists aiming for a higher revolutions per minute (RPM), often in the range of 90 to 100 RPM.
Pros:
- Reduced Fatigue: Spinning places less strain on individual muscle groups, potentially reducing fatigue during prolonged rides.
- Joint-Friendly: The fluidity of spinning is often gentler on joints, making it a preferable choice for riders with joint concerns.
- Improved Cardiovascular Endurance: Higher cadence can contribute to better cardiovascular endurance over time.
Cons:
- Reduced Force Production: Spinning may generate less force with each pedal stroke, potentially affecting power output, especially in challenging terrains.
Grinding (Low Cadence)
Grinding, on the other hand, involves a slower and more forceful pedal stroke, often at a cadence below 90 RPM. It’s a technique where each pedal stroke exerts more power but at a slower pace.
Pros:
- Increased Power per Stroke: Grinding allows for greater force production with each pedal stroke, beneficial when tackling steep climbs or challenging terrain.
- Muscle Engagement: This approach engages specific muscle groups more intensely, contributing to strength development.
Cons:
- Higher Muscle Fatigue: The increased effort per pedal stroke may lead to quicker muscle fatigue, particularly during extended rides.
- Potential Joint Strain: The forceful nature of grinding may put additional stress on joints, requiring careful consideration for riders with joint sensitivities.
Impact on Muscles and Energy Efficiency
The choice between spinning and grinding significantly influences the muscles engaged and the overall energy efficiency of your ride.
Spinning tends to distribute effort more evenly across muscle groups, promoting endurance, while grinding places a premium on forceful, targeted muscle engagement for bursts of power.
Understanding these dynamics empowers you to tailor your cadence to different riding scenarios, optimising your cycling experience based on factors like terrain, endurance goals, and personal preferences.
As we navigate further into the cadence journey, you’ll gain insights into when to strategically employ low or high cadence, ensuring that your rhythmic approach aligns seamlessly with the demands of the road.
Determining whether to embrace a low or high cadence is a nuanced decision that hinges on various factors, most notably the terrain you’re traversing.
This is something I had no idea about until really reading into the specifics for making this post. Quite the eye opener for someone who has been riding five times a week for the last three years.
Let’s delve into practical scenarios to guide you on when to seamlessly transition between low and high cadence, unlocking the benefits tailored to different cycling situations.
Climbing Hills
Low Cadence (Grinding):
- When facing uphill gradients, opting for a lower cadence and a more forceful pedal stroke can provide the necessary power to conquer climbs efficiently.
- A slower, deliberate cadence allows for better muscle engagement, particularly in the quadriceps and glutes.
Benefits:
- Increased Power Output: Lower cadence generates more force per pedal stroke, crucial for conquering steep inclines.
- Muscle Endurance: Engages muscle groups for sustained climbs, promoting endurance.
Riding on Flat Terrain
High Cadence (Spinning):
- On flat terrain, maintaining a higher cadence proves beneficial for maintaining a consistent speed and distributing effort across various muscle groups.
- Aim for a cadence in the range of 90 to 100 RPM for optimal efficiency.
Benefits:
- Reduced Fatigue: Spinning on flat terrain reduces the strain on individual muscle groups, contributing to reduced fatigue during extended rides.
- Cardiovascular Endurance: Higher cadence promotes cardiovascular endurance, ideal for covering longer distances.
Varied Terrain Considerations
Adapting to the Landscape:
- Transition between low and high cadence based on the shifting demands of the terrain. Adjust your cadence to optimise performance as you encounter hills, descents, and flat stretches.
- Utilise low cadence for powerful bursts on challenging inclines and high cadence for energy-efficient cruising on level ground.
Benefits:
- Efficiency: Adapting cadence to terrain optimises energy expenditure, ensuring you navigate varied landscapes with efficiency.
- Versatility: Mastery of both low and high cadence equips you with the versatility needed for diverse riding conditions.
The cadence you choose is your rhythmic response to the ever-changing contours of the road. And if you ride here in the UK, you will know the road surfaces are very rarely even.
By strategically opting for low or high cadence based on the terrain, you not only enhance your efficiency but also tailor your cycling experience to the unique challenges each landscape presents.
Transitioning Between Cadence Ranges
Achieving a seamless transition between cadence ranges is an art that enhances your adaptability to the ever-changing terrain. As you navigate the contours of your route, consider the following tips to ensure a harmonious ride that optimises performance.
In the realm of terrain changes, where hills meet valleys and flat stretches unfold, your cadence becomes a dynamic response to the landscape. When faced with an impending ascent, anticipate the need for a lower cadence. Gradually ease into the lower range, engaging in a deliberate and powerful pedal stroke. This measured approach allows your muscles to adjust, ensuring a smooth and controlled climb.
Conversely, when descending or encountering a flat expanse, the shift towards a higher cadence becomes paramount. Embrace the fluidity of spinning, allowing your pedals to dance beneath you. This higher cadence not only conserves energy but also readies your muscles for the potential challenges that lie ahead.
Strategies for adapting cadence during a ride extend beyond responding to terrain alone. Consider the length of your journey – for longer rides, periodically varying your cadence can prevent monotony and alleviate muscle fatigue. Introduce intervals of high cadence for a burst of speed or lower cadence for sustained power, keeping your muscles engaged and responsive.
A strategic approach to cadence adaptation involves an acute awareness of your body’s signals. Listen to how your muscles respond to changes in cadence. Feel the cadence that allows you to maintain a steady and efficient rhythm without compromising your comfort or sustainability. This intimate connection with your body fosters an intuitive understanding of when to shift gears and adjust your cadence for optimal performance.
Gear Selection and its Impact on Cadence
Unlocking the nuanced relationship between gears and cadence is pivotal for cyclists seeking an optimised riding experience. Delve deeper into the intricacies with the following detailed insights:
Understanding Gear Selection and Cadence
- Higher Cadence (Spinning):
- Opt for lower gears to reduce resistance, enabling more rapid and fluid pedal rotations.
- Ideal for maintaining a steady and efficient rhythm, especially on flat terrain or during descents.
- Lower Cadence (Grinding):
- Choose higher gears for increased resistance, leading to more forceful and deliberate pedal strokes.
- Effective for generating power, particularly useful when facing uphill climbs or challenging terrains.
Choosing Gears for Varied Riding Conditions
- Flat Terrains or Descents:
- Select higher gears to achieve a smoother, faster cadence.
- Enhances efficiency and conserves energy, ideal for covering ground on level surfaces or descending.
- Uphill Climbs:
- Shift to lower gears to reduce resistance and accommodate a higher cadence.
- Essential for conquering inclines without undue strain on muscles.
Strategic Gear Selection During Climbs and Descents
- Climbs:
- Anticipate the need for lower gears to sustain a rhythmic climb.
- Prevents premature muscle fatigue by allowing for a sustainable cadence.
- Descents:
- Utilise higher gears to manage resistance and control speed.
- Capitalise on gravity without excessive pedal input, ensuring a controlled descent.
Envision your gear selection as a dynamic instrument, finely tuning your cadence to the evolving demands of the road.
Lower gears facilitate a smoother, faster spin for uphill climbs, while higher gears offer resistance, providing control during descents.
Monitoring and Adjusting your Cadence in Real-Time
Embracing the wealth of cycling technology available today can significantly enhance your ability to monitor and optimise your cadence in real time.
Here are some suggested gear and apps to consider for a seamless integration into your cycling experience:
Suggested Gear
Cycling Computers
- Devices like Garmin Edge or Wahoo ELEMNT offer comprehensive cycling metrics, including real-time cadence.
- Mounted on your handlebars, these computers provide a clear display of your cadence, allowing you to monitor it effortlessly during your ride.
Smartwatches
- Smartwatches from brands like Garmin and Apple often come equipped with cycling modes that include cadence tracking.
- Wearing a smartwatch allows you to check your cadence with a simple glance at your wrist, maintaining convenience and accessibility.
Cadence Sensors
- Separate cadence sensors, such as those from Wahoo or Garmin, can be attached to your bike. These sensors wirelessly communicate with compatible devices, providing real-time cadence data.
- Cadence sensors are versatile, as they can be paired with various cycling computers or smartphone apps.
Suggested Apps
Strava
- Strava is a popular app among cyclists, offering real-time cadence tracking along with a comprehensive suite of ride analytics.
- The Strava app can be synchronised with cadence sensors or compatible devices to provide instant feedback during your ride.
Zwift
- While primarily known for indoor training, Zwift also offers an outdoor mode that includes real-time cadence monitoring.
- Zwift can be paired with cadence sensors and communicates with your smartphone or cycling computer to deliver on-the-go insights.
Wahoo Fitness
- The Wahoo Fitness app pairs seamlessly with Wahoo’s cadence sensors and other compatible devices.
- It provides a user-friendly interface displaying real-time cadence metrics and additional ride data.
By equipping yourself with gear and apps like the ones mentioned above, you open up a world of possibilities for real-time cadence monitoring.
Choose the combination that aligns with your preferences and budget, and enjoy the benefits of staying in tune with your rhythm as you explore the roads both indoors and out.
Benefits of Optimal Cadence
Cultivating and maintaining an optimal cadence is not merely a technical aspect of cycling; it’s a strategic approach that yields a multitude of benefits, positively impacting your overall riding experience.
Reduced Fatigue and Enhanced Endurance
Optimal cadence plays a pivotal role in mitigating fatigue during your rides. By finding the sweet spot that balances the frequency of pedal strokes, you distribute the workload across muscle groups more efficiently.
This even distribution not only reduces the strain on specific muscles but also contributes to enhanced endurance.
Riders maintaining an optimal cadence often find themselves capable of covering longer distances with less perceived effort, unlocking the joy of sustained cycling adventures.
Injury Prevention
Proper cadence is a key player in injury prevention, safeguarding your joints and muscles from unnecessary stress. Consistently spinning at an optimal cadence helps to avoid overloading specific areas, such as the knees or hips, which can be prone to injuries with improper cycling mechanics.
By promoting a smoother and more controlled pedal stroke, optimal cadence becomes a proactive measure against the cumulative impact that prolonged cycling can have on your body, ensuring a more sustainable and injury-resistant cycling journey.
Enhanced Cycling Performance
Your cadence is a direct influencer of your cycling performance. When your pedal strokes align with the optimal rhythm for your body, you maximise the efficiency of each rotation.
This efficiency translates into improved power output and speed. Whether you’re navigating challenging terrains, conquering climbs, or cruising on flat stretches, maintaining an optimal cadence enhances your overall cycling performance. It becomes a dynamic tool that adapts to the demands of the road, allowing you to ride with finesse and precision.
In essence, the benefits of optimal cadence extend far beyond the mechanical aspects of cycling. They touch on the realms of comfort, sustainability, and longevity in your cycling pursuits.
Common Cadence Mistakes and Tips for Improvement
Embarking on the road to mastering cadence can be marked by a few common pitfalls for beginners.
Recognising these mistakes and adopting practical tips for improvement is key to fostering a smoother and more enjoyable cycling experience.
Common Mistakes
1. Inconsistent Cadence
One prevalent mistake is maintaining an inconsistent cadence throughout the ride. Beginners might unknowingly fluctuate between extremely low and high cadences, which can lead to increased fatigue and hinder overall performance.
2. Ignoring Body Signals
Disregarding signals from your body is another common misstep. Ignoring discomfort or strain while pedalling may indicate that your cadence is not optimal for your biomechanics, potentially leading to overuse injuries.
3. Fixating on a Single Gear
Some beginners may fixate on a single gear, neglecting the importance of adjusting gears based on the terrain. This oversight can result in either excessive effort on climbs or an inability to maintain speed on flat stretches.
Tips for Improvement
1. Establish a Consistent Cadence
Strive for a consistent cadence that suits your comfort and riding style. Practice maintaining a steady rhythm, gradually increasing or decreasing cadence based on terrain and riding conditions.
2. Listen to Your Body
Pay attention to your body’s signals. Discomfort or pain, especially in the knees or hips, can be indicative of improper cadence. Adjust your pedalling technique or consider professional guidance to ensure a biomechanically sound approach.
3. Learn to Shift Gears Effectively
Embrace the versatility of your gears. Practice shifting smoothly and intuitively based on the landscape. Experiment with different gear ratios to discover what feels most efficient for various scenarios, whether climbing, descending, or cruising on flat terrain.
4. Gradual Changes for Improvement
If aiming to increase or decrease your cadence, introduce changes gradually. Sudden shifts can lead to muscle strain or discomfort. Gradual adjustments allow your body to adapt and build strength progressively.
5. Consider Professional Guidance
If persistent challenges in managing cadence arise, consider seeking guidance from cycling coaches or professionals. They can provide personalised insights into your biomechanics and offer tailored advice for improvement.
In the pursuit of cadence mastery, it’s natural to encounter challenges. Acknowledging common mistakes and proactively implementing tips for improvement not only refines your technique but also contributes to a more enjoyable and sustainable cycling journey.
Cadence of Tour de France Riders
The typical cadence of professional cyclists in the Tour de France varies depending on the stage and the terrain. However, elite cyclists generally prefer to maintain a cadence of 90-100 revolutions per minute (RPM). This is higher than the recommended cadence for recreational cyclists, but it has been shown to be more efficient and less stressful on the body.
Here are some real-world examples of the cadence of professional cyclists in the Tour de France:
- In a study of 7 professional cyclists during the Giro d’Italia, Tour de France, and Vuelta a España, researchers found that their average cadence was around 90 RPM for time trials and flat stages, and closer to 70 RPM for high mountain stages.
- In a 2015 study examining cycling efficiency, researchers found that gross efficiency was significantly higher at 100 RPM than at 60 RPM.
- In a 2014 study, researchers found that riding at a high cadence (100 RPM) during prolonged, variable, low-moderate submaximal exercise intensities resulted in greater energy expenditure and reduced maximal power output when compared to riding at a lower cadence (80 RPM). [^3]
How elite cyclists optimise their cadence for performance
Elite cyclists optimise their cadence for performance by considering the following factors:
- The type of stage: On flat stages, cyclists can maintain a higher cadence to generate more power and speed. On mountain stages, cyclists need to reduce their cadence to generate more torque and climb more efficiently.
- The intensity of the effort: For high-intensity efforts, such as sprints and attacks, cyclists need to increase their cadence to generate more power. For low-intensity efforts, such as cruising in the peloton, cyclists can maintain a lower cadence to conserve energy.
- Terrain: Cyclists need to adjust their cadence to the terrain they are riding on. For example, they will need to increase their cadence to climb hills and reduce their cadence to descend hills.
- Fatigue: As cyclists become more fatigued, their cadence will naturally decrease. It is important for cyclists to monitor their cadence and adjust it accordingly to avoid overexerting themselves.
Examples of how elite cyclists use cadence to their advantage
Here are some examples of how elite cyclists have used cadence to their advantage in the Tour de France:
- In the 2018 Tour de France, Chris Froome used a high cadence to attack on the Col de la Croix Neuve on Stage 17. This attack helped him to win the stage and take the yellow jersey.
- In the 2020 Tour de France, Tadej Pogačar used a high cadence to break away from Primož Roglič on the Col de la Loze on Stage 17. This attack helped him to win the stage and take the yellow jersey.
Best Cadence for Weight Loss Cycling
As we have already covered, cadence is measured in pedal revolutions per minute (RPM).
Cadence plays a crucial role in weight loss during cycling. Achieving the optimal cadence is essential for efficiency, reduced stress on the body, and maximising calorie burn.
Importance of Cadence for Weight Loss
A higher cadence is generally more efficient, requiring less effort to generate power. Additionally, it helps minimise muscle fatigue, enabling longer cycling sessions and increased calorie expenditure.
Studies support the connection between cadence and calorie burn. For instance, cycling at 100 RPM was found to burn more calories than cycling at 60 RPM.
Another study revealed that maintaining a high cadence (100 RPM) during submaximal exercises resulted in greater energy expenditure compared to a lower cadence (80 RPM).
Impact of Cadence on Calorie Burn
The influence of cadence on calorie burn depends on factors such as workout intensity, terrain, and the cyclist’s fitness level.
- Lower Intensities: At lower intensities, like cruising on a flat road, a higher cadence is more calorie-efficient.
- Higher Intensities: For activities like sprinting or hill climbing, a lower cadence may be more effective in calorie burn due to increased power generation.
Terrain also dictates optimal cadence; uphill cycling favours a lower cadence for torque, while downhill cycling benefits from a higher cadence to maintain speed and calorie burn.
Best Cadence for Weight Loss Cycling
Choosing the best cadence for weight loss while cycling depends on various factors, including your fitness level, goals, and personal preferences. However, many experts recommend maintaining a moderate cadence for effective weight loss. Here are some general guidelines:
- Cadence Range: Aim for a cadence in the range of 80 to 100 revolutions per minute (RPM). This is considered a moderate cadence that allows for efficient energy expenditure and engages a good balance of muscle groups.
- Steady Pace: Maintain a steady pace throughout your ride. Avoid excessively high or low cadences for extended periods. Consistency in your cadence can help improve your cardiovascular endurance and burn calories effectively.
- Interval Training: Incorporate interval training into your cycling routine. Alternate between periods of higher intensity (higher cadence or resistance) and recovery. This can help boost your metabolism and promote weight loss.
- Gradual Progression: If you’re new to cycling, start with a comfortable cadence and gradually increase it as your fitness improves. Pushing too hard initially may lead to fatigue and discourage consistent exercise.
- Resistance Training: Include hills or use resistance settings on your stationary bike to engage more muscle groups. This can enhance the overall effectiveness of your cycling workout for weight loss.
Remember that individual preferences and fitness levels vary, so it’s essential to find a cadence that feels comfortable for you. Listen to your body, stay hydrated, and consider consulting with a fitness professional for personalised advice.
Mastering the Rhythmic Art of Road Cycling
In the journey to mastering the rhythmic art of road cycling, our exploration into perfect pedalling and the nuances of cadence has unveiled a wealth of insights for cyclists of all levels. Whether you’re a beginner embarking on the roads for the first time or a seasoned rider seeking to fine-tune your technique, understanding the secrets of optimal cadence is key to unlocking a more fulfilling and enjoyable cycling experience.
At the heart of this guide lies the recognition that cadence is not merely a numerical value but a dynamic, responsive element that adapts to the ever-changing contours of the road. From the intricacies of pedal positioning to the strategic choices between spinning and grinding, each facet contributes to the symphony of efficient, powerful, and sustainable pedalling.
As cyclists, we’ve delved into the significance of cadence across varied terrains, discovering when to seamlessly transition between low and high cadence to meet the unique challenges presented by hills, flat stretches, and everything in between. The interplay between gears and cadence has been highlighted as a finely tuned instrument, allowing riders to navigate diverse landscapes with precision and adaptability.
Real-time monitoring through advanced cycling technology adds a layer of sophistication to our understanding, offering a seamless integration of data into the cycling experience. Whether it’s the steady guidance of cycling computers or the convenience of smartwatches and cadence sensors, cyclists now have the tools to fine-tune their performance on the go.
The benefits of optimal cadence extend beyond the physical realm, touching on aspects of comfort, sustainability, and longevity in the pursuit of cycling adventures. Reduced fatigue, enhanced endurance, injury prevention, and improved overall performance await those who embrace the secrets of cadence mastery.
We’ve also acknowledged that the road to cadence mastery may be marked by common mistakes, but armed with practical tips for improvement, cyclists can navigate these challenges with confidence. Consistency, adaptability, and a keen awareness of one’s body are the keys to refining cadence and enjoying a smoother, more enjoyable cycling journey.
From the riveting cadence of Tour de France riders to the specific considerations for weight loss cycling, this guide has covered a spectrum of topics designed to empower cyclists with the knowledge needed to elevate their riding experience.
As you saddle up for your next ride, remember that cadence is not just a technical element; it’s your rhythmic response to the road’s ever-changing melody. Whether you find yourself conquering climbs, cruising on flat stretches, or descending with controlled grace, let the secrets of optimal cadence be your guide to a more enriched and enduring road cycling experience. The journey continues, and the rhythm awaits. Happy cycling!