My sister has just started riding around town, with her kiddo on board. She has some knee issues (she's about to go see the doctor about it) but I was trying to help her figure out how to ride in order to not exacerbate the knee problems. My two suggestions were (a) go get a fitting to make sure your seat is in the right place, and (b) make sure she is spinning at a 85-100 cadence and not mashing on the pedals.

Of course, then she asked a follow up question that has exhausted my knowledge. Help! Here's her question:

There are a lot of hills here. Just the 2 mile trip to the library is up and down, up and down. So I am constantly shifting gears to get comfortable. How do you determine proper cadence in that scenario? Or do you find a flat place (ha!) and get the proper cadence and get what that rotation speed feels like to you can keep that no matter what gear you are in?


What should I tell her? (And, feel free to correct my advice, too).