Cadence

In High Cadence We Trust

Cadence is the speed at which you turn the pedals measured in revolutions per minute. There have been extensive studies done on which cadence rate is the most efficient and the general current, common wisdom is that a cadence of 90-100 rpm is optimal. If you’re new to cycling this may seem fast - the reasons this speed has been determined the most efficient over time is linked to the bio-mechanics of the sport. Cycling, in most instances is an endurance sport with a need for consistant and on going energy output over extended period. A higher cadence will ensure your muscles will tire less quickly and will work at their peak efficiency over a period of time.

If you compare this to lifting weights with your arms it demonstrates the idea very clearly. Imagine lifting a 10kg weight for a number of repetitions, say 5, over these repetitions you’ve lifted 50 kg and your muscles are fatigued. Once recovered, imagine lifting a 2 kg weight. With the lighter load your muscles will be able to repeat the lift many more times than the 25 required to equal your previous effort before fatiguing.

To effectively monitor your cadence you’ll need to get a bike computer with this function on it. You can then enter this data into cycling software available on this site. Open the Ride Dialogue box by using the Add Menu or double clicking a calendar date in the Ride Calendar.