Cadence -- how important is it?

[OakLeaf]

There's no real problem with spinning high cadences at all, unless you start bouncing around a lot.

And if you are bouncing around a lot, you can use those high-cadence bursts to train yourself to get smoother at high cadence. If you want It'll make you a more efficient pedaler all the time.

[ehirsch83]

I usually try to keep my cadence between 90-100 unless I am doing a specific workout that requires low low cadence(ex. bridge reps in 53-15 to gain more explosive power).

A great way to get more comfortable spinning at a higher cadence is to incorporate spin-ups into your warm up. To do spin ups start in your easiest gear combination down in your drops. Spin as fast as you can until you start to bounce, once you start to bounce shift up to a harder gear. Continue doing this until you work your way through your gears or until you aren't bouncing anymore. Take a few minute recovery and then repeat. I usually do 4-5 spin ups during my warm up and feel that they have helped greatly with the smoothness of my cadence.

[Flybye]

What about cadence for a century??

[spokewench]

Cadence - ON THE FLAT 90-100 is good. This is a very efficient way to ride your road bike. I mean, it does not wear your legs out as much, i.e. less muscle fatigue; however, beware, when you are not used to this, your heartrate and rate of respiration will go up. You have to train your body to do this. It does not happen over night.

Remember, a cadence of say 50-60 on a steep hill is fine. If you have gears to spin faster, it is probably better on your in the long run, you will have more endurance climbing for a longer time! You do not have to do 90-100 on a hill! So, the cadence you should be shooting for is a byproduct of the topography you are riding.

Spinning faster on a bike is better and more efficient, so work on it, but do not be too disappointed that you cannot do it right away. It takes practice.

And, yes, some people are more able to spin quickly. This is a product sometimes of whether the person has slow or fast twitch muscles. If you are long and lean, you are more likely to have slow twitch (endurance muscles) and will naturally gravitate to a less fast cadence. If you are muscular and stout, more like a sprinter, then you are more likely to have fast twitch muscles and your will naturally gravitate towards a faster cadence.

spoke

[bounceswoosh]

Huh. Interesting. I've always thought of myself as muscular and stout with slow twitch muscles (if any!) =P

[wackyjacky1]

I am definitely stout...and somewhat muscular (nowadays buried under all the flubber)...but I've always been a slow twitcher (endurance over speed). My cadence has always been embarrassingly slow, even when I was in good shape.

When I got my cyclometer, I purposely avoided any that had a cadence measure...I felt like it would force me to directly confront my slowness.

Thank you, bounceswoosh (your screen name makes me smile, btw) for posting this question 'cause I will definitely put to use the good advice being given here.

[spokewench]

Now you all, I say "MORE LIKELY" to have a certain type of muscle type, this is not a perfect science!