Cadence—your pedaling speed measured in revolutions per minute (RPM)—is a key factor in cycling efficiency. Understanding and optimizing your cadence can improve performance while reducing fatigue and injury risk.
What Is Optimal Cadence
Most experienced cyclists maintain 80-100 RPM on flat terrain. Higher cadences reduce muscle strain but increase cardiovascular demand. Lower cadences build strength but fatigue muscles faster. The ideal range depends on your fitness and riding goals.
Training Your Cadence
Use a cycling computer or smartwatch to monitor your RPM. Practice spinning at different cadences during training rides. High-cadence drills (100+ RPM) improve pedaling smoothness, while low-cadence work builds leg strength.
Cadence for Different Terrain
Increase cadence slightly when climbing to maintain momentum without overloading muscles. On descents, maintain some pedaling to keep legs active. Adjust your gearing to keep cadence consistent as terrain changes.
With practice, optimal cadence becomes instinctive. Pay attention to how your legs feel and let efficiency guide your pedaling speed.
Leave a Reply