Cycling is a sport that requires a combination of strength, endurance, and technique. One key aspect of technique that often goes overlooked is road cycling cadence. Cadence refers to the number of revolutions per minute (RPM) that a cyclist’s pedals make. It is a crucial factor in determining how efficient a cyclist is. And it can have a significant impact on performance.
What is Road Cycling Cadence?
Road Cycling cadence is the number of revolutions per minute (RPM) that a cyclist’s pedals make. It is a measure of how fast a cyclist is pedaling. Modern road bikes have many gear ratios, this allows you to vary the workload and find an optimal cadence. Cadence is an important aspect of cycling because it affects how efficiently a cyclist can ride. A higher cadence generally means that a cyclist is pedaling faster. While a lower cadence means that a cyclist is pedaling slower.
Average Cadence for Beginners, Experienced, and Pro Riders
The average cadence for beginners, experienced, and pro riders can vary. Generally beginners will have a lower cadence, spinning just doesn’t feel right to them. Cadence will also depend on a number of factors, including the type of terrain, fitness level, and the cyclist’s goals. There are some general guidelines that are used to determine what a good cadence might be for different types of cyclists.
- Beginners: For beginners, a cadence of around 70-90 RPM is a good starting point. This cadence is generally comfortable for most beginners. It allows them to pedal at a moderate pace and gets them introduced to using the front and rear derailleurs.
- Experienced Riders: For experienced riders, they will want to be at 90-100 RPM. This cadence is comfortable for most experienced riders. They will have more experience using a proper gear to allow them to pedal efficiently. They will also likely have enough training to be physically able to sustain the higher cadence.
- Pro Riders: For pro riders, they’ll be at 100-110 RPM or higher. If you’ve ever watched a pro race, it’s crazy how strong the riders are. Their physical and cardio conditioning allows them to sustain a high cadence for hours. They are also very experienced at using all the gears on their bikes to ensure that even going up a hill they can maintain a good cadence.
Benefits of an Optimal Cadence
There are several benefits to maintaining an optimal cadence while cycling. These include:
- Improved Efficiency: A higher cadence generally means that a cyclist is pedaling faster, which can lead to improved efficiency. This means that a cyclist can cover more ground in less time, which can be especially beneficial during long rides or races.
- Reduced Fatigue: A higher cadence can also help to reduce fatigue, as it allows a cyclist to use their muscles more efficiently. This means that a cyclist can ride for longer periods of time without getting tired.
- Better Power Output: A higher cadence can also lead to better power output, as it allows a cyclist to generate more power with each pedal stroke. This can be especially beneficial during sprints or climbs.
Ways to Improve Your Road Cycling Cadence
There are several ways that cyclists can improve their cadence. These include:
- Practice / Conditioning: The best ways to improve your cadence is to practice and get more fit. Ride your bike and build a great cardiovascular system. Try to focus on maintaining a consistent cadence while riding, set a target cadence and work to gradually increase your cadence over time.
- Use a Cadence Sensor: You can’t improve what you don’t measure. You need a bike computer that tracks cadence. The cadence sensor will usually attach to the frame and have a magnet on your crank arm. Using a cadence sensor can help you to track your cadence and identify areas for improvement.
- Focus on Form: Pay attention to your form while riding. Make sure that you are pedaling in a smooth, circular motion, and avoid bouncing or rocking in the saddle. Getting a proper bike fit can really improve your form and efficiency.
- Use Gearing: Experiment with different gears to find the one that allows you to maintain your target cadence. You will find that a higher gear allows you to pedal at a faster cadence, but it will feel strange in the beginning. A lower gear with a slow cadence will feel more efficient, but it really isn’t. You’ll just get tired out faster.
- Interval Training: Interval training is a great way to improve your cadence. Try doing short, high-intensity intervals where you pedal at a very fast cadence, followed by longer, lower-intensity intervals where you pedal at a slower cadence.
Conclusion
In conclusion, road cycling cadence is an important aspect of cycling that can have a significant impact on performance. By maintaining an optimal cadence, cyclists can improve their efficiency, reduce fatigue, and generate more power. By incorporating these techniques into their training, cyclists can improve their cadence and become more efficient and powerful riders.