What is cadence and why is it important?
Cadence indicates how many times per minute (rpm or RPM) your legs turn the pedals. A typical cadence on a road bike is between 60 and 110 rpm, depending on the route, your riding style, and your fitness level.
An optimal cadence improves:
- Efficiency: A cadence that is too low puts more strain on the muscles, while a cadence that is too high puts more strain on the cardiovascular system.
- Energy consumption: With the right frequency you can better manage your energy.
- Load distribution: A suitable cadence protects your joints and reduces the risk of overload.
The optimal cadence: does it exist?
Professionals like Chris Froome and Lance Armstrong are known for their extremely high cadence of 90 to 100 rpm. For recreational cyclists, however, there is no single "right" cadence. Your individual optimal cadence depends on your fitness level, the route (uphill, flat, headwind), and your goal (competition, training).
- Beginners: A moderate cadence of 75 to 85 rpm is a good starting point.
- Advanced and professional: A cadence of 85 to 95 rpm is often aimed for, as it represents a good compromise between muscular endurance and cardiovascular stress.
Cadence training: How to become more efficient
1. Use a bike computer or an app
A bike computer with a cadence sensor is the perfect tool for keeping track of your cadence. Many devices can be paired with training apps like Zwift, Wahoo, or Garmin Connect to analyze your training.
- High Cadence Intervals: Shift into an easy gear and cycle at 100–110 rpm for 2–3 minutes. Then, ease off at 80 rpm for 2 minutes. Repeat 6–8 times. This workout builds cardiovascular endurance.
- Low cadence intervals: Pedal hard at 50–60 rpm in a heavy gear, ideally on an incline. These sessions strengthen your muscles.
3. Basic training with constant cadence
On longer rides, you should consciously maintain a constant cadence between 85 and 90 rpm. This trains your muscles and improves your efficiency.
4. Hill training: mix of high and low cadence
Your cadence will naturally slow down on climbs. However, try to stay above 70 rpm even on steep sections. Use a suitable gear ratio (e.g., a compact crankset).
5. Inclusion of strength training
Strong legs are the foundation for a high cadence. Squats, lunges, or leg press training are perfect for developing the necessary strength endurance.
Common mistakes in cadence training and how to avoid them
- Compulsive high cadence driving
Not everyone is a "weirdo." If you feel uncomfortable at 95 rpm, try smaller adjustments like +5 rpm instead of pushing yourself too hard.
- Neglecting gear selection
Many riders forget to shift into the correct gear in time. Practice knowing when to shift up or down to keep your cadence consistent.
- Overtraining
Even the best cadence plans won't do much good if you completely exhaust yourself. Listen to your body!
Conclusion: More efficient, faster, more enduring
With proper cadence training, you can not only ride more efficiently but also improve your endurance and speed. It's important to find your individual cadence and work on controlling it in different situations. Whether on flat terrain, against a headwind, or on a climb – your cadence determines your success.
So, what are you waiting for? Start your training and become a cadence pro! 🚴♂️
