Should novice cyclists pay attention to cadence? What should the cadence be for aerobic cycling? How can one improve their cadence? This article will tell you all about it!
1. What is Cadence?
Cadence refers to the number of revolutions of the pedals per minute (RPM) during cycling, and it is one of the two major factors that measure our cycling power (the other being torque). Cyclists who often watch professional cycling races may notice that professional riders usually have a very high cadence. On flat tracks, their cadence can be maintained at 100 RPM or even higher.
To measure cadence, you can use professional cadence sensor devices. A common cadence sensor is directly attached to the crank and works with a cycling computer to display the cadence in real time during the ride. Additionally, power meters also have the function of sensing cadence.
To measure cadence, you can use professional cadence sensor devices. A common cadence sensor is directly attached to the crank and works with a cycling computer to display the cadence in real time during the ride. Additionally, power meters also have the function of sensing cadence.
2. Is Cadence Important?
Yes, it is extremely important! When cycling, if you maintain a low cadence, it usually puts more stress on the muscles, and over a long period, it is more likely to cause muscle strains and soreness. On the other hand, a higher cadence transfers more of the load to the rider's cardiovascular system, allowing you to ride farther.
However, it should not be too high either. Excessively fast cadence can cause shaking, which will reduce pedaling efficiency and lead to physical fatigue.
However, it should not be too high either. Excessively fast cadence can cause shaking, which will reduce pedaling efficiency and lead to physical fatigue.
3. What is the Ideal Cadence?
There is no standard answer. The "ideal" cadence is influenced by many factors such as terrain, riding intensity, distance, and it is also related to each person's physical constitution. Personally, my comfortable cadence on flat roads is around 90 - 100 RPM.
You don't need to worry if your cadence doesn't reach 90 or 100 RPM. Instead, you should try different cadences to find your own power output and pedaling rhythm. Simply increasing the number of pedal revolutions doesn't have much significance.
But if your average cadence during a long ride is less than 70 RPM, you may need to improve it purposefully to prevent physical damage during long - distance rides.
You don't need to worry if your cadence doesn't reach 90 or 100 RPM. Instead, you should try different cadences to find your own power output and pedaling rhythm. Simply increasing the number of pedal revolutions doesn't have much significance.
But if your average cadence during a long ride is less than 70 RPM, you may need to improve it purposefully to prevent physical damage during long - distance rides.
4. How to Improve Cadence?
If you want to quickly improve your personal ability, targeted training is more effective than aimless cycling. You can conduct targeted training from two aspects: pedaling smoothness and pedaling power.
๐ Pedaling Smoothness Training: 20 - minute Interval Training
First, ride at 110 - 120 RPM for 4 minutes, and then ride easily for 1 minute, which counts as one set. Repeat this cycle four times, totaling 20 minutes.
Key Point: During the training, keep the upper body as still as possible, and let the force be transmitted downward from the waist when pedaling. If you still have a lot of energy left after finishing, you can repeat it to increase the intensity.
๐ Pedaling Power Training: 30 - minute Interval Training
Maintain 89โ90% of your FTP and ride at a cadence of 50 to 60 RPM for 15 minutes, with a total of 2 sets.
Take a 10 to 15 - minute rest between each set, and start the next set only after fully recovering your physical strength.
๐ Pedaling Smoothness Training: 20 - minute Interval Training
First, ride at 110 - 120 RPM for 4 minutes, and then ride easily for 1 minute, which counts as one set. Repeat this cycle four times, totaling 20 minutes.
Key Point: During the training, keep the upper body as still as possible, and let the force be transmitted downward from the waist when pedaling. If you still have a lot of energy left after finishing, you can repeat it to increase the intensity.
๐ Pedaling Power Training: 30 - minute Interval Training
Maintain 89โ90% of your FTP and ride at a cadence of 50 to 60 RPM for 15 minutes, with a total of 2 sets.
Take a 10 to 15 - minute rest between each set, and start the next set only after fully recovering your physical strength.
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