Candence

[muffinski]

I having been reading an article about getting back into training. As a beginner it recommends maintaing a candence of 90-100rpm for about 60mins.
I recently fitted a v3 to assist in my trainning including monitoring candence I seem to average about 60ish. Now does anyone else think 90-100 is alot at this stage or am I just very unfit?

 

[Crackle]

Average? Your cadence will vary and if there's any hills that will reduce your average but I'd suggest average is not a useful measure in this instance and to ignore it and just look at instantaneous cadence.

Everyone's cadence is different but as general advice try to keep your cadence up in the higher figures and use your gears to maintain a steady cadence. As your legs get stronger you'll need to change gear less, hence your average speed will go up. Do this for a bit and you'll soon find what your natural cadence is. So say aim for 80 or 90 on the flat and if you can't do that yet aim a bit lower until you get used to spinning and then increase. I don't see 60 as a cadence unless I'm climbing.

 

[accountantpete]

It's Cadence without the n.

It's just like walking - some people walk very fast with a short stride others take fewer but longer strides so the rate depends on the individual. Also the gear you are using comes into play - pedalling a big gear at 90 rpm is very tough!

Get a gear and cadence you are comfortable with and then raise both for short 3 minute reps.After a bit of practice like this you will find that you are then comfortable with a higher cadence in a given gear than when you started.

Personally I have a comfortable cadence of 60-70 rpm which suits me and I try to maintain this all through the ride changing gears to help with going uphill/downhill.

 

[Moodyman]

The 90-100 is the optimal cadence for racers. If you're simply commuting, 70-80 is ample.

As others have said. Lower gears and higher spinning. You'll initially feel weird but soon find it the norm. Saves your legs and gives the heart & lungs a better workout.

 

[Chrisc]

My natural cadence is around 85, that's what my legs like to spin at on rollers anyway

 

[tyred]

Just go with whatever feels comfortable. Everyone is different.

 

[Dan B]

It's less about fitness per se, more just about practice. Experiment. Once you've got the knack of turning the pedals at high speed you'll probably find that lower cadence gives you tired legs and higher cadence makes you out of breath - try to find a balance.

 

[jimboalee]

It's Cadence without the n.

It's just like walking - some people walk very fast with a short stride others take fewer but longer strides so the rate depends on the individual. Also the gear you are using comes into play - pedalling a big gear at 90 rpm is very tough!

Get a gear and cadence you are comfortable with and then raise both for short 3 minute reps.After a bit of practice like this you will find that you are then comfortable with a higher cadence in a given gear than when you started.

Personally I have a comfortable cadence of 60-70 rpm which suits me and I try to maintain this all through the ride changing gears to help with going uphill/downhill.

That's called "Mincing".

Not many round these parts do it,,,, I hope

 

[Crackle]

That's called "Mincing".

Not many round these parts do it,,,, I hope

my tea was raised but luckily not in my mouth.

 

[jimboalee]

I walk at 120 strides per minute. That's 60 rpm.
I Speed March at 165 strides per minute. That's 82.5 rpm.

My cycling cadence is usually between these two.

Riding a bike up a steep hill, my leg rate is as it would if I was climbing a ladder with a bucket of plaster. 80 steps per iminute, or 40 rpm.

If one was supposed to have a leg rate up a ladder of 100 rpm, the wrungs would need to be 4" apart. That's not only dangerous, but a waste of wood.
I have yet to see a stairway in a domestic residence or a public building with a three inch rise. There probably is somewhere, to accomodate the people who are trained to move their legs at 200 strides per minute.

 

[jimboalee]

I walk at 120 strides per minute. That's 60 rpm.
I Speed March at 165 strides per minute. That's 82.5 rpm.

My cycling cadence is usually between these two.

Riding a bike up a steep hill, my leg rate is as it would if I was climbing a ladder with a bucket of plaster. 80 steps per iminute, or 40 rpm.

If one was supposed to have a leg rate up a ladder of 100 rpm, the wrungs would need to be 4" apart. That's not only dangerous, but a waste of wood.
I have yet to see a stairway in a domestic residence or a public building with a three inch rise. There probably is somewhere, to accomodate the people who are trained to move their legs at 200 strides per minute.

Please visualise this.

Arms and limp wrists held out at 45 degrees.

 

[gaz]

My averages on my commute are around the 94rpm mark. i'm comfortable at anything up to 110rpm and can push it up to 160rpm without much difficulty.

 

[fossyant]

Optimal is 80-100 rpm. Too many folk push too big a gear on the flat.

 

[jimboalee]

Optimal is 80-100 rpm. Too many folk push too big a gear on the flat.

What's wrong with 17.5 mph in the 100" gear rolling the cranks round at 60 rpm?
It's only 160 Watts for Heaven's sake....

 

[Kablinsky]

I find that I'm more comfortable with a higher cadence. Turning a big gear on the flat just doesn't feel natural. As a result I don't have great cruising speed on the flat but when it comes to the climbs I find myself overtaking many of the riders who passed me previously.

Hang on. . . . short legs. . .high cadence. . . Does this mean I 'mince' on the bike?