Cadence

[colinr]

I've started occasionally riding with a club and noticed last night that most of the riders tend to sit in the little ring (or middle if they're riding triples) and spin where I would usually be in the big ring cruising.

On the one hand, it might be because I'm used to riding fixed and gravitate towards the gear that feels most like what I'm used to, on the other I figure these chaps know something that I don't because they're all strong riders and wouldn't all be doing it for no reason. Right?

Thoughts?

 

[HLaB]

I think the early stuff used to recommend spinning as much as possible and achieving a cadence of around 90 rpm but I think laterally its more recognised whatever you are comfortable with is better. I think I tend to stay in a high gear for cruising along but drop down and spin when I want acceleration or meet a hill or cycling at a higher tempo, spinning when I don't need to is just a waste of energy for me.

 

[colinr]

I wondered if because they were riding below their usual pace for the good of the group, they just over-spin to make it a bit more of a workout. Given the choice, I tend to grind.

 

[BSRU]

I wondered if because they were riding below their usual pace for the good of the group, they just over-spin to make it a bit more of a workout. Given the choice, I tend to grind.

Grinding is bad for your knees and ankles, a well seasoned time trialler told me not to grind otherwise I would end up with varicose veins like him.

 

[HLaB]

Beware of overgriding (stressing your knees) I like to do something in between these days, spinning when I need to but not wasting energy spinning when I don't need too. Occasionally when at a higher tempo in a pack or headwind its actually better for me to spin, its a case of finding whats right for you and your knees.

 

[SquareDaff]

I've just made the switch in technique from grinding to spinning and have found I can average faster speeds for less energy. Plus it's a load easier when battling through head winds and up hills. Feels awkward for the first couple of weeks but well worth it in the long run IMO.

 

[Boatman]

Hi Colin
Having read one of Armstrongs books it's supposed to be easier on the muscles. After he came back from cancer his coach Bruyneel made him spin more to help save muscles and to turn him into a good climber. After reading this I spent the first 4-6 weeks just using the small ring for all my rides. Couldn't really tell you whether it works for me or not. Probably to old and not fit enough.

 

[pepecat]

I generally sit in the middle ring (got a triple up front) and change up and down at the back accordingly (9 chainrings at the back). I don't generally use the outer rings on the back (cos it makes the chain run on a diagonal which is bad for it). I think my reason for doing that is that i'm generally not going up big enough hills to warrant changing at the front, and i'm probably both inexperienced and under utilising my gear range......but that's just me i guess. I prefer to spin a bit than grind, but perhaps i need to get used to the triple on the front.
I'm used to riding a 5 speed MTB so maybe that's half the problem!

 

[yello]

Plus it's a load easier when battling through head winds

I'd agree with that one. I found that out big time some weeks back when I had to ride getting on for 80km against the wind. I doubt I was any slower/faster than if I'd been at a lower cadence either.

I tend to spin when my muscles needs a bit of a break too. I believe it encourages the... um, forgets name... bad stuff from somewhere to somewhere else, like where it's meant to be. Yet another topic drawer piece of well researched advice brought to you by yello.

 

[colinr]

Thanks gang. I shall try and discipline myself and spend more time spinning. Even if it feels way too easy after a permanent 74" on fixed.

 

[SimonC]

Tell em to MTFU and get it in the big ring.

A mate who I used to train/race with always rode in the big ring, seemingly regardless of the terrain. Hard as nails also.

Not a spinner myself, find it uncomfortable, and am probably too old to change.

 

[steve52]

lets try spining in the big ring !!!WOOSHHHHHHHHHHHHHHHHHHHH

 

[amaferanga]

Spinning allows you to respond to surges in pace during a race much quicker - if your club-mates race then that may be why they tend to go for a higher cadence. I'd say if you're averaging around 80rpm or more for a ride though you shouldn't worry about it.

 

[brockers]

Tell em to MTFU and get it in the big ring.

Straight out of Veloriders that one!

You can generally tell, whether someone's raced or not these days by the gear they use. Every racer I've met spends most of their time twiddling a light gear as it conserves glycogen for the big anaerobic efforts you need for an attack. Pushing a big gear all the time just kills your knees and pretty sure it depletes muscle glycogen (and I think a lot of people do it because they think it makes them look hard/macho, or that it's somehow going to make their leg muscles bigger, or they just don't know any better).

Thirty- forty years ago racing gear ratios were higher than they are now (53/42 on the front, and an impressive looking 'straight through' block of 13-18 on the back - though maybe lower for a hilly race) So your lowest gear was massive compared to now, and people just expected to grind everywhere. And that habit seems to have stuck with a lot of old boys and some time triallists.


Many pros now train on compacts in the winter to get back in the habit of spinning after a season's racing. and they don't have anything to prove as they know they're faster than 99% of cyclists !

 

[monnet]

Spinning allows you to respond to surges in pace during a race much quicker - if your club-mates race then that may be why they tend to go for a higher cadence. I'd say if you're averaging around 80rpm or more for a ride though you shouldn't worry about it.

Absolutely. It's especially useful for a sprint. If you can't turn 120rpm in the little ring what chance have you got of doing it in 53x11. You have to get your legs used to turning that fast. And as brockers says, anyone who races but isn't in a race or doing race specific training, is invariably in the little ring.

Sat behind a couple of Elites in a local league race last year and watched how easily they were turning the pedals. I noticed that they were riding probably 2 sprockets lower than me, so I thought I'd copy them, just to see. It worked remarkably well and definitely helped me save an awful lot of energy, even on a 30 mile course. That energy saved translated to 6th in the sprint (needless to say the aforementioned Elites took a 1-2)