Developing Cadence on the Road

Cadence is the speed of your pedaling, with a high cadence uses a large number of revolutions per minute. Similarly, a low cadence high gear used to be spun slowly.

The development of a soft pedal fast movement is a main objective of the first season novice and training. Beginners tend to pedal slowly, about 60 revolutions per minute, and while minimizing the cyclist's oxygen consumption, is inefficient in terms of consumption of glycogen, which is the real bottleneck. This slow, inefficient pedaling style is what mock experienced riders as the hallmark of a "push-push" rider. The lungs of a reasonably fit person to deliver more oxygen to the doors of their cells that can take and use.

Roadies pedal experienced by about 90-95 RPM, and use their art to maintain this cadence. When Sprint, one of the pedals and gears cadences of up to 120 RPM. This is less efficient, like riding out of the saddle, but gives the driver access to much more power. The benchmark of a great sprinter is being smoothly up to 180 RPM.

Be gentle with high cadence is the key. The use of fixed gear, bicycles or roller track for early season training is a widely recognized as an excellent idea, especially because develops a soft cadence. An author recommends balancing a book on her head while spinning rapidly on a stationary bicycle. Try warming with high cadences of 100 or more to get the blood flowing to the muscles and to improve its softness and technique.

At 120 rpm you'll find that the journey is very bumpy and choppy. This corresponds to the natural resonance frequency of the human body, if the pedal faster and get up to 135 rpm, is soft out completely.

The use of proper cadence will help avoid depletion of the big climbs. To learn more about the escalation of escalation see our page on the road