Cadence
I'm still learning so what cadence do people recommend on both the flat and uphill?
Replies to This Discussion
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Permalink Reply by easytiger on
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A particular number is far too prescriptive.
On the flat, down a hill, into the wind, with the wind, up a gentle hill, up a steep hill, your cadence will always be different.
You need to achieve the black art of being "on top of your gear" - that is applying enough pressure to make forward progress, without pushing too hard. That is why you have multiple gears - so you don't have to spin out or pop your knees.
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Permalink Reply by Just another psycho-list on -
oooh....! "Pop your knees"!
Yes, pushing hard on the pedals in the hard gear will do that. Causes damage.
Might as well start jogging - that'll do it too.
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Permalink Reply by Simon Lownsborough on -
actually thats well said - black art!
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Permalink Reply by Simon Lownsborough on
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I spin at around 100-105 on the flat, but I'm probably in a higher gear. Up Nortons, well that's my business. :) Actually I'm doing around the mid 70s. In the granny gear almost.
Dunno what this all means - but I do know I feel more comfortable spinning.
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Permalink Reply by Simon Lownsborough on
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Just had a look thru my Garmin records, and the last few weeks I've been consistently between 90 and 100, mostly around 93-95. So sorry, NOT 100 as I thought. Mid 70s up Nortons is correct tho.
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Permalink Reply by Gus K on -
I asked a former pro last week who I noticed was riding in much easier gears than me. He replied "it's about heart and lungs" and less about leg muscles. I am trying too work on my cadenced more.
Speed in the legs is speed on the ground but as Easy says it's about being on top of your gears and sometimes in training I've felt that my legs were going so fast I was bouncing around on the saddle, but then comes core strength. That is central body core kept stable to not waste energy.
So for a number? On the flat 90 is about where I sit but my hills ride averge 75 - 80.
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Permalink Reply by Richard on -
my hills ride averge 75 - 80.
Cadence averages are very misleading because they don't take into account the time you spend coasting. If you're fond of a free ride, you'll get a lower average than someone like myself who is used to riding fixed and can't coast (and so tends not to on the geared bike) yet in reality, we might both be spinning at the same revs during the working phases
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Permalink Reply by Simon Lownsborough on
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not me - I averaged (roughly) my uphill cadence, not the downhill runs.
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Permalink Reply by Patrick O'Kane on -
Garmin can be set to ignore zero cadence when working out averages.
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Permalink Reply by Gus K on
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Can it? On the unit or via Garmin Connect?
What I was going to add was get on your trainer and start experimenting with high cadences. Ride for a few mins just as you feel then 2 mins at 100+, then whatever, then 110+ and get used to your legs moving fast and trying to keep your core engaged.
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Permalink Reply by Don (Who's lost?) Nairn on -
but would that be a real average form a statistical point of view?
they can also be set that the average doesn't count moving at low speed.
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