Building Cadence.....

[kimikaw]

Decided to start a new thread on this topic. The OP in the new and full of questions thread asked about cadence. There was some great advice there to try to work up to a cadence in the 85-100 rpm range. I'd been counseled by some biking friends to use my gears to keep a steady cadence, but had not sense to how fast I actually was pedaling.

With the new bike I got a new bike computer, and now can measure cadence. On my first long ride on the new bike, I did nearly 27 miles, used my typical pedal speed. Discovered I ride in the 65-70rpm range. And naturally up-shift when I start pedaling over 70rpm. Told this to a couple of bike friends, who universally expressed concern that I was using too high of gears, pedaling too slowly / too hard to take advantage of any pedal momentum/spin, and could damage my legs/knees. I meanwhile realized I was never going to develop any real speed without a much higher average cadence.

Which lead to last night's ride. Intentionally focused on cadence, keeping it up around 85rpm. OMG, I could barely breath. Sure it's easier to pedal (from a leg pushing point of view), and was in lower gears. But aerobically it was tough. Really surprised me.

So how do I build cadence....I'm guessing doing exactly what I did, and the aerobic piece will come. Probably answering my own question. Maybe the real question: Is this common to for a beginning biker (too slow cadence)? Is this much aerobic affect (heart rate up, breathing hard) normal as you push higher cadences? Will I still build leg strength if I solely focus on the higer pedal rates and lower gears?

[sarahspins]

Honestly... I say go with what your are comfortable with... anything over 60 is pretty "safe" on your joints (at least, that's what my PT has always told me). If you were much under that, then I would worry.. but 65-70 is fine... especially if you really aren't moving very fast - I think a slower cadence puts more stress on your joints at 20mph than it does at 12mph.

I think keeping a steady cadence (>60) and moving at your own pace is more important than trying to hit 85 if your body just can't keep up, KWIM? I think it will come in time.. like I said yesterday, I was surprised mine was as high as it is, because I really thought I was still pedaling much slower (I know I was slower starting out). I definitely notice that I am moving faster in the same gears compared to a few months ago.

As far as I am concerned you build leg strength either way... I think it's the amount of time you're actually out on the bike more than the cadence you maintain.

[OakLeaf]

I think a slower cadence puts more stress on your joints at 20mph than it does at 12mph.

It's the force, not the speed.

Climbing is when cadence is most likely to be very low, and it's also where there's automatically a large amount of force involved. In my actual riding, there's a WHOLE lot more force on my knees driving 65 rpm up a 15% grade at 5 mph than there would be, say, descending a 1% grade at the same cadence at 25 mph.

All other things being equal (grade, wind including whether or not you're drafting, road conditions, bike), then yes, there will be more force at a higher speed than a lower one - but all things are almost never equal, on a bicycle. That's why people spend thousands for power meters.

[sarahspins]

All other things being equal (grade, wind including whether or not you're drafting, road conditions, bike), then yes, there will be more force at a higher speed than a lower one - but all things are almost never equal, on a bicycle. That's why people spend thousands for power meters.

That's what I meant... all things being equal.. I realize that rarely happens, but still.. lol :P

But I do think that with increased fitness comes the ability to maintain a faster cadence... so it should come with time I don't think that 65-70 is dangerous at all.

[BalaRoja]

That's what I meant... all things being equal.. I realize that rarely happens, but still.. lol :P

But I do think that with increased fitness comes the ability to maintain a faster cadence... so it should come with time I don't think that 65-70 is dangerous at all.

Actually, something you can try just for fun, is to put your bike in the smallest/easiest gear combo you have and then spin as fast as you can for several minutes. Moving your entire lower body that quickly is going to stimulate your heart beat - even though you may not be generating very much wattage/power.

I think if you want to ride at higher cadences then you have to practice at it. If you train yourself to pedal at 65rpm's then you get best at doing just that. Kind of like riding in one position all the time on the bars and then switching - you probably need to adjust a bit but then get better at it.

The good thing is you can train yourself to pedal at different cadences but I believe most people will still have a preferred or as some say, 'self-selected' cadence that they fall back into during a typical ride. When I started riding again a few months back, my cadence was typically around 70-80 and now I'm more comfortable in the 90-100 range. I've had my share of knee injuries so I tend to prefer a higher cadence.

Contrary to what some might imagine, a lot of success at the top levels of sprinting on the track is actually being able to apply force at really, really high cadences (think 135+ rpm) which results in huge power outputs rather than using even greater force per pedal stroke at obviously lower rpm's. Watch any of the top women sprinters or the guys, in the 200 meters or the kilo and you'll see they usually get up to 150, sometimes even 200 rpm for substantial periods.

Basically you can pedal quicker, you can pedal with more force, or do both. The combination of these is your equivalent power. That in conjunction with the amount of rolling resistance, wind resistance (which considers your frontal area and drag), and the resistance of gravity you overcome = speed.

The bottom line though is your comfort and staying injury free. So if it works for you and you have no problems, then stick with what is working.

[kimikaw]

Thanks everyone, great advice.

While the 65rpm cadence seems to be my current go to and settle in tempo, I want more speed. And I now know unless I can build cadence, I'm not really going to build speed. Heck on a flat without a significant headwind, I can auto-pilot at 65-70rpm at my highest gear/speed. So pedalling faster my only option.

I think for me it's not only a fitness/ get more aerobically fit for biking, but also a mindset shift. It bothers me (mentally) to be in the easier, spinning gears. Seems wrong, like my legs should be "working" more. I think it's the last 15 or so months focused on strength training, building muscle, making sure I was using high enough resistance on machines to really bring value. One thing forcing myself to ride at that higher cadence/lower strength output did was showed me what kind of opportunity I had to progress my riding. Between the gasping for air, and realizing if I developed both the aerobic capability and greater leg strength, I will go faster, be a better rider.