Cadence
by Kevin Todd
Cyclists sometimes have difficulty determining what cadence is the most effective for them. The truth is that both slow and fast cadences can be effective. Take a look at the differences between two of the greatest tour cyclists of today, Lance Armstrong and Jan Ullrich. Lance tends to spin lighter gears at a much higher cadence when compared to Jan's characteristically slow, loco-motor style of pedaling, yet they are both great cyclists. There are two main differences between pedaling at a low cadence and pedaling at a high cadence. When pedaling at a low cadence, it takes stress away from the aerobic system and places it on the musculature. Conversely, when pedaling at a high cadence, it takes some stress away from the musculature and places it on the aerobic system. Research done by Lucia et. al. titled "Preferred Pedaling Cadence in Professional Cyclists," published 2001 in Medicine & Science in Sports & Exercise, observed pedaling cadence of professional cyclists during the Giro, Tour and Vuelta. They broke the tours into three types of stages; TT (Time Trials), F (Flat Stages) and HM (High Mountain Passes). Lucia et. al compared spontaneous cadence adaptation in professional cyclists to previous laboratory research conducted on elite cyclists that suggested low cadence is superior to high cadence. During the F and TT the riders adopted similar cadences of about 90 RPM which is higher than those reported as being most economical in the majority of previous laboratory studies. Even with the higher cadences they still had to push hard gears to reach the requirements of competition. They found that while climbing, the leaders of the stage adopted a cadence of about 80 RPM, but the riders that serve different roles on the teams pedaled at lower more economical cadences of around 70 RPM, since they did not need to perform maximally. Accelerations require the use of higher cadence. This can be seen in the example of Lance and Jan. Due to Ullrich's low pedaling cadence he has difficulty responding to attacks, but with his strength he can pull them back after the attacker has to slow down due to the aerobic demand of the attack.
When determining the optimal cadence for an athlete first the size of the athlete should be taken into account. If the cyclist is larger and stronger they could benefit from pedaling at a lower cadence and pushing larger gears. If the cyclist is smaller they should try to use higher cadence and push somewhat smaller gears. Then the type of race needs to be considered, if it is a flat race or a time trial the athlete should use higher cadences. If it is a race with lots of climbing the athlete should try to push lager gears at a lower cadence to reduce the stress on the aerobic system. It is important that cyclists practice riding at various cadences so they can be prepared for all types of terrain. Some drills that can improve muscular strengths are Muscle Tension intervals. These intervals focus on pushing large gears at a very low cadence. When doing these drills try to ride a gradual climb that will last the entire interval. Select a large gear such as 53x12-15 with a cadence of 50 to 55 RPM. An interval length of 5 to 12 minutes with equal rest would be adequate. These are great drills to do over the winter and at the beginning of pre-season training. They can help convert strength gains made in the gym to the bike. A drill that can help athletes improve their aerobic fitness and the ability to spin at high cadences is Fast Pedals. To do these drills, a flat to slightly down hill stretch of road will be needed. Select a gear that will allow you to ramp up RPMs to 120 to 130+. Spin at this cadence for 5 to10 minutes with a rest interval of half to one times the interval length. During normal riding pedaling at a cadence around 85 to 95 RPM on flat to rolling terrain and 70 to 85 RPM on climbs will give the average cyclist a good mix between aerobic strength and muscular strength when on the bike.
When determining the optimal cadence for an athlete first the size of the athlete should be taken into account. If the cyclist is larger and stronger they could benefit from pedaling at a lower cadence and pushing larger gears. If the cyclist is smaller they should try to use higher cadence and push somewhat smaller gears. Then the type of race needs to be considered, if it is a flat race or a time trial the athlete should use higher cadences. If it is a race with lots of climbing the athlete should try to push lager gears at a lower cadence to reduce the stress on the aerobic system. It is important that cyclists practice riding at various cadences so they can be prepared for all types of terrain. Some drills that can improve muscular strengths are Muscle Tension intervals. These intervals focus on pushing large gears at a very low cadence. When doing these drills try to ride a gradual climb that will last the entire interval. Select a large gear such as 53x12-15 with a cadence of 50 to 55 RPM. An interval length of 5 to 12 minutes with equal rest would be adequate. These are great drills to do over the winter and at the beginning of pre-season training. They can help convert strength gains made in the gym to the bike. A drill that can help athletes improve their aerobic fitness and the ability to spin at high cadences is Fast Pedals. To do these drills, a flat to slightly down hill stretch of road will be needed. Select a gear that will allow you to ramp up RPMs to 120 to 130+. Spin at this cadence for 5 to10 minutes with a rest interval of half to one times the interval length. During normal riding pedaling at a cadence around 85 to 95 RPM on flat to rolling terrain and 70 to 85 RPM on climbs will give the average cyclist a good mix between aerobic strength and muscular strength when on the bike.