I've been working on my cadence for about two months now and I can see a big difference. I'm working with an online coaching service and one of my goals is to get faster this year. There are two specific drills I have been doing. One legged pedaling, which is just what it sounds like. One leg for 30 to 45 seconds, and then the other for 30-45, and then both together for 30 to 45. I do anywhere from 3 to 6 intervals. If it's more than 3, there will be a longer recovery period between the two sets.

The second drill is something they call FastPedals. Basically, I have a cadence range that I am supposed to hit for a 1 to 2 minute period and then there is a 1 to 2 minute recovery period in between. Again, 3 to 6 intervals, with a longer recovery period between sets. I am supposed to focus on my form so that my hips are not rocking during the FPs.

When I first started, I couldn't do the one legged pedaling without an unpleasant ka-thunk during every stroke. Now, I happily spin pretty little circles for up to 45 seconds. With the FastPedals, I had a hard time keeping my form at around 100. Now, I'm spinning at 110+ with no loss of form.

As I understand it, the one legged pedaling and the FastPedals work in tandem to train your body to spin faster. These drills are done in addition to other drills, so it's not like you just have to work on cadence to the exclusion of other things like tempo workouts or, you know, just riding for fun.

As an added benefit, my cadence overall has increased. I'm seeing a difference between last year's rides, happily in the 70s, enjoying the scenery, and able to keep going and going and going, and my now faster cadence. I should note, though, that I have only ridden outdoors twice this year because the weather has been so atrocious. I have put in a lot (a whole lot) of trainer hours. It will be interesting to see what happens when I get back outside. I did take out my new mountain bike on the roads this past weekend and I was delighted by how much my pedaling mechanics improved. I was sort of surprised that the trainer hours on my road bike translated so well to my mtb pedaling.

Having said all of that, I don't think there's anything wrong with pedaling along at whatever cadence you find comfortable. Not every pro spins like Lance and, if you're happy, then do what you're doing. It sure didn't bother me to pedal in the 70s, but I do want to get faster and, allegedly, this will help.

We shall see!

Alex