Best workout? Cadence or gears?

[sevans0579]

Hi, newbie here to this forum, which i have found so far, is great for advice, so apologies if this has been brought up before. I have a giant rapid 3 hybrid and its fitted with the garmin 305 forerunner with the cadence monitoring fitted. On the flats i average around 17-18mph at a cadence of 65-70 at a higher gear. I was wondering for a more efficient workout is it better to increase my cadence and drop gears. I average about 16 miles a day to work but want to start increasing my distances but want to understand the principles more. I understand there is probably no set answer as its each to thier own, but if there is a proven theory, something like increase cadence, lower gear, less build of lactic acid etc etc...would be nice to hear about.

many thanks for your advice

 

[CopperCyclist]

Grind gears for muscle, spin high cadence for fitness.

There's overlap of course, but that's essentially it. I prefer spinning a high cadence, as it's also easier on the knees in the long run.

 

[BrumJim]

General recommendation is go to the gym for muscle build, go cycling for fitness. You should be spinning around 80+, aiming for mid 90's in order to protect your knees from problems in later life.

And if you try it out, you'll find that you go faster too.

 

[Blue]

The two types of workouts do 2 different things, as has already been suggested. Do each one, but on different days, for all round fitness.

 

[Sittingduck]

I would be looking for a min cadence of 80 (on the flat), pref 90+ If I drop below 80, it just feels like a grind. Climbing is a different story though, not always possible to maintain 80+

 

[Keith Oates]

I'm also of the opinion that a higher cadence is the best, I keep mine around the 95 mark on the flat and have now found that to be my 'comfort' cadence. It goes without saying that cadence can drop dramitically when the steep hills are invloved!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[Garz]

I tried the cadence 'workout' one ride and going up a small lump of a hill knackered me out big time. I think it's 'cos my inefficient squat body cannot accept out-of-saddle efforts particularly using high candence for long durations at all. My HR for the hill was around 10 bpm higher than when I sit and probably scale it just as fast.

Definitely good for varying the workouts though!

 

[Bicycle]

I'm also of the opinion that a higher cadence is the best, I keep mine around the 95 mark on the flat and have now found that to be my 'comfort' cadence. It goes without saying that cadence can drop dramitically when the steep hills are invloved!!!!!!!!!!!!!!!!!!!!!!!!!!!!

+1
For many years I ground away in big gears and saw no merit in 'spinning needlessly'.

Then I saw the light and I'm in the same place as Keith Oates!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[CopperCyclist]

Out of the saddle is always going to be harder and less efficient though, that's a known fact - it just let's you put speed in faster, but if you want efficiency and don't care about the burst of pace, stay sitting and spin!

 

[Garz]

Out of the saddle is always going to be harder and less efficient though, that's a known fact - it just let's you put speed in faster...

Some just like to leave the seat even on the smallest of inclines, it's personal preference not just about speed.