![]() ![]() Two training drills to improve your cadence Want to know more? The training sessions below will help you to pedal more efficiently. Riding rollers is a good way to smooth your ride style, while structured drills are better than long, steady rides to get your legs spinning smoothly and efficiently. Using a high cadence at lower loads will train your neuromuscular system to pedal more smoothly, while a lower-cadence/higher-load session will help to increase your strength. There are also benefits to varying your cadence in training sessions to improve your cycling technique and provoke specific adaptations. “Your aim should be to improve your cadence, rather than just to increase it,” he adds. Time trialists, for example, tend to use a higher cadence in shorter events than they do in longer tests, Disley says. Time trialists tend to use a higher cadence in short events, according to Xavier Disley of AeroCoach. On the other hand, too fast a cadence and you’re likely to find your pelvis rocking, which could lower pedalling efficiency. There’s an energy cost to just turning the legs, which will vary with your physique, Disley points out.Įxperiments have shown that trying to ride faster at a lower cadence (in a high/difficult gear) is more likely to lead to muscle strains and muscle soreness after a ride than achieving the same speed at a faster cadence, but with a lower load. If you have a more muscular build, you’re likely to be more comfortable at a lower cadence, while a wiry rider will probably want to push a lower gear at higher revs. After all, power is a calculation of how hard you push on the pedals (torque) multiplied by how fast you are turning them (cadence).Ĭycling at a lower cadence typically puts more strain on your muscles, while a higher cadence shifts the load more to your cardiovascular system, says Dr Xavier Disley of AeroCoach, who has researched cycling efficiency and cadence, working with a number of elite cyclists. Why is cadence important?Ĭadence is a key measurement because it’s a vital component in the power you put out on the bike. On the other hand, the average recreational rider will typically pedal much slower, at around 60rpm, while a fit amateur might be doing 80 to 90rpm.ĭoes it matter whether you have a high or low cadence? Let’s take a closer look at why cadence matters, how you measure cadence and whether there’s an ideal cadence to aim for. ![]() Chris Froome is known for having an extremely high cadence. ![]()
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