Cadence

[Jenn]

Ok, I'm a dork, Cadence is what...RPM's right? I bought a Trek computer and it doesn't have it on there...So, do I have to buy another computer that has it on there, or should I just sell mine and get a new one and what should I get? I know NOTHING about cadence, I feel like such a putz.:o

[NJBikeGal]

Cadence refers to the number of crank rotations per minute. A lot of computers will give you a rpm readout, but it's not necessarily accurate, these are usually reading wheel rotations, not crank. Anywho...the idea is that most racing cyclists have a cadence between 80 and 120 rpm. Most recreational riders average between 60-80.

I used to have very low cadence (around 70) until I started racing. Now, my cadence is usually upward of 80-90. It has a lot to do with fitness, but also knowing how to use the gearing to your best advantage to conserve energy and keep you moving.

[Jenn]

So basically, you want your legs moving faster instead of a slow burning pace, which I know you have to do that also, but for the most part you want your cadence up. I know when I spin it's WAY up there but when I ride outside I'm still trying to figure it out.

[han-grrl]

You don't need to get yourself a computer...

here are some quick ways to measure:

ok so real quick - count number of revolutions on one side in 6 seconds, add a 0, that's roughly your cadence

a little more accurate - count number of revolutions of one leg (one side) for about 15 seconds, multiply by 4.

You want to pedal at a comfortable rate, with some tension in the chain, and without bouncing in the saddle. most people pedal naturally around 80-90 on average, but some people are gear mashers, and some pedal quicker.

SPIIIIIIIIIIIN!

Han

[singletrackmind]

Rpms on your computer has to do with how fast yer wheels are spinning. Cadence...how fast yer cranks are spinning, like NJBikeGal said. You can get a computer that has a sensor for cadence if you want. I did because I tend to spin slow on big gears, which I am trying to change to a faster spin in smaller gears to preserve whatever may be left of my arthritic knees. Seeing that number constantly is a reminder.

Now if only I could find some fast-twitch muscles!

[li10up]

Not to nit-pic but I don't want anyone to be confused. Cadence, in cycling, is how quickly you are turning the cranks. Not how quickly the wheels are spinning. You could be coasting with a cadence of 0 but you could be traveling 30mph ie., coasting downhill. There is usually a sensor mounted on the chainstay and a magnet on the pedal crank. Each time the magnet passes the sensor it counts on revolution. RPMs are then displayed on your computer.

[Eden]

??????? I'll have to check it out, since I don't think I've ever seen a bike computer that reads out wheel rpm's..... seems like pretty useless data on a bike.

[singletrackmind]

A couple of my Cateyes read RPM and yeah, at least for me, pretty useless info. Maybe if I wanted to grate cheese or something? :D

[Kitsune06]

This might be a dumb question, but whenever I raise my cadence pretty high, (no computer so I don't know 'how high' I end up bouncing on my seat. Not a sway-back-and-forth-to-reach-the-pedals bounce.... is my seat too low? What's the deal?

[Eden]

High cadence actually takes a fair amount of practice and most people unaccustomed to it will bounce, even if their seat is perfect. The trick is to just practice and strengthen the muscles that are used for it. Try to relax your butt and that should help too. Take yourself up to the cadence at which you are bouncing and then back off just to the point at which you are pedaling smoothly again and pedal for 20-30 seconds. Do that a couple of times every time you go out and ride and eventually you should be able to increase your cadence without bouncing.

[han-grrl]

For higher cadence, you want to pedal quick, but not out of control quick. There may be some butt movement, but if there is too much, you will bounce off the bike! (well, you will notice you don't have much control). So there is definitely a fine balance in terms of cadence/"resistance".

[spokewench]

This might be a dumb question, but whenever I raise my cadence pretty high, (no computer so I don't know 'how high' I end up bouncing on my seat. Not a sway-back-and-forth-to-reach-the-pedals bounce.... is my seat too low? What's the deal?


Smooth, round, efficient pedal strokes is the key and practice. The old standby description is try to pedal round, it's like scraping your foot on a doormat at the bottom of the pedal stroke and you have to consciously concentrate on pedaling over the top of your pedal stroke too.

Sometimes, I used to practice while going downhill where you are on top of your gear and beyond, i.e. low gear, hardly any resistance, spin as fast as you can going downhill. Pretty soon, you will be spinning faster.

[aicabsolut]

When you start bouncing, it may be that you're not able to control yourself when your legs get going that fast, but it may also be a sign that you've outspun your gear. Try shifting one cog harder and see if it helps without slowing your legs way down. You want to have some resistance under your feet.

[RoadRaven]

High cadence actually takes a fair amount of practice and most people unaccustomed to it will bounce, even if their seat is perfect.

Yup... I concur :cool:

[smilingcat]

Hi Jenn,

No need to buy another computer. Some of the computers display the cadence information in rpm. Wheel RPM translates to speed.

If your computer didn't have the cadence information, not to worry. Pedal at what you feel comfortable. And if you don't want your legs to burn then drop a gear and increase your spin (no mashing of pedals). If you spin too fast for what feels right for you, you'll know pretty quick because you don't feel like you have it together in pedalling and you tend to bounce in your seat.

High cadence requires practice (eden and RoadRaven said so). I think it has a lot to do with the body's ability in turning on and off the muscles quickly. Do it too fast and the body loses the rythm and you end up bouncing.

Too much information on computer can be distracting to good riding or riding in good efficient form.

[Mimosa]

I train a lot at 100rpm (since it was in my training guide)

What I did was make a list:

100 rpm at 39x17 is about 28km/h
100 rpm at 39x16 is about 31km/h
100 rpm at 39x15 is about 33km/h
etc....

So I know by my current speed and gear if I am doing the (roughly) correct rpm. If not then I either adjust the pace or change gear.

[esmerelda]

This thread was immensely helpful to me -- thank you so much.

While at the gym the other day, after 45 min on the elliptical so I got my heart rate up to my optimal range (135 - 140ish) and then hopped on a lifecycle. I spun for 10 minutes, keeping w/in my heart range, so I knew that I was keeping a good pace. My cadence ranged from 89 - 94 and I did 2.5 miles.

Yesterday I hit the road. I chose a trailway so I could practice a consistent cadence on moderate hills for starters. What a difference! Maintaining my cadence and not focusing on speed made the experience so much more enjoyable! I didn't fatigue the way I had been and rode further than I ever have. Best of all, I'm now getting the hang of effective shifting.

I'm getting it, slowly but surely. Thanks much, all!