Higher or Lower Gear

[mick1836]

I returned to cycling 18 months ago to maintain and increase my weight loss ( 8½ stone) as well as seeing the local countryside and for the enjoyment of cycling.
Whilst out on my bike one factor continually plays on my mind?
Here is the question, what is better to burn more calories or is more beneficial? Riding on a level road say at 15mph and maintaining that speed is it better to choose a lower gear so increase your pedalling rate with less effort or a higher gear pedalling slower but which takes more effort?

 

[MikeW-71]

Whichever feels comfortable. As long as you are putting in some effort, you'll still burn the calories.

However, using a higher cadence will be less stressful on knees, and your muscles won't fatigue as quickly. It is usually recommended to go for a cadence of between 80-100rpm. Everyone has their own comfortable point on that scale. Personally on the flat I'll be at 90-95rpm and 80rpm when climbing (sometimes less).

 

[Crandoggler]

The harder you work, the more energy you will use. So being in a higher gear and exerting more effort, will increase your usage of energy.

However, I'd imagine you'd much prefer to enjoy cycling than to use it as a form of torture.

 

[Citius]

Higher cadences are generally less efficient than lower cadences, so spinning a high cadence will result in a higher metabolic cost. It really depends on how much time you have available...

Incidentally, there's no evidence, physiological or otherwise, that lower cadences are 'more stressful' on the knees.

 

[welsh dragon]

Personally I go with what feels comfortable. Its supposed to be fun, not torture. I pootle along and enjoy the scenery rather than killing myself just to burn a few more calories.

 

[PaulSecteur]

using a higher gear will probably use more calories - but it wont be as sustainable as using a lower gear.

for example, you might go for ten minutes in the high gear, then be too worn out to put any effort in for a while. where as with a lower gear you shoul dbe able to keep a more constant effort for longer

 

[Venod]

Incidentally, there's no evidence, physiological or otherwise, that lower cadences are 'more stressful' on the knees

I don't kmow about any evidence but pushing higher gears is harder on my knees than spinning lower gears, it seems a widespresd view as well, here is just one link that mentions it (there are many more)

http://www.outdoors.org/publications/outdoors/2011/outandfit/preventing-cycling-knee-pain.cfm

 

[Wafer]

I honestly don't think calories is something to think about. Enjoy yourself, have fun, if you're eating sensibly and enjoying getting out on the bike, the weight loss should happen anyway. There's a lot more to being healthy than counting calories and it should be about being healthy, not about weight loss specifically.

 

[Citius]

I don't kmow about any evidence but pushing higher gears is harder on my knees than spinning lower gears, it seems a widespresd view as well, hear is just one link that mentions it (there are many more)

http://www.outdoors.org/publications/outdoors/2011/outandfit/preventing-cycling-knee-pain.cfm

Knee pain definitely exists - for lots of different reasons. Pushing a big gear isn't one of them though.

 

[mick1836]

I honestly don't think calories is something to think about. Enjoy yourself, have fun, if you're eating sensibly and enjoying getting out on the bike, the weight loss should happen anyway. There's a lot more to being healthy than counting calories and it should be about being healthy, not about weight loss specifically.

It was only by burning calories to loose that initial 8½ stone through dieting and Slimmers World that I was able to resume cycling

 

[DaveReading]

Simple mechanics tells us that, ignoring things like friction losses, cycling at a given speed requires a given amount of power which is proportional to the speed at which you turn the cranks times the average force that you exert on the pedals.

In other words, for a given speed, the higher the gear the higher the force required.

Stress is just a synonym for force, so suggesting that a higher gear doesn't put more stress on the knees is ludicrous. Whether pain or injury will result is a different question.

 

[Wafer]

It was only by burning calories to loose that initial 8½ stone through dieting and Slimmers World that I was able to resume cycling

That's an amazing achievement, really well done.
A healthy diet isn't just one that is low in calories though and weight loss is more complex than 'simply' burning more calories than you consume.
Sounds like you've made a big life style change and keeping that up will be more important than burning an extra 20 calories peddling a bit faster or in a higher gear than is comfortable.

 

[Dogtrousers]

I'd suggest you listen to your legs and go at what feels comfortable. This will* enable you to go further. You are* more likely to want to go further if you're feeling comfortable. The extra distance will* do you more good than any incremental benefit from forcing yourself into an uncomfortable cadence riding too high/low a gear.

Personally, I always change down if in doubt, and avoid grinding except when forced to on hills. But that's just me.

*possibly/probably/totally unscientific waffle. No I don't have any evidence for it. No, I cannot cite sources or studies. Yes I am just a random internet idiot.

 

[Citius]

Simple mechanics tells us that, ignoring things like friction losses, cycling at a given speed requires a given amount of power which is proportional to the speed at which you turn the cranks times the average force that you exert on the pedals.

In other words, for a given speed, the higher the gear the higher the force required.

Stress is just a synonym for force, so suggesting that a higher gear doesn't put more stress on the knees is ludicrous. Whether pain or injury will result is a different question.

Pushing a pedal with 20kg/f is still 20kg/f regardless of the gear you happen to be in. Think about it. Knee problems are more likely to be a symptom of bike fit or riding style - but it is wrong to suggest that high pedalling forces simplistically equate to knee problems - they don't. If it did, then every cyclist pushing a high hear would have knee problems - which they don't.

 

[Hacienda71]

I know that Strava is a load of old bollox but very very few of the pros who log their rides on it seem to record their cadence. A lot log heart rate and power data but not cadence which as has been said by a number of people will find it's own level the more you ride.
I always thought your heart rate would tell you how efficiently you are burning fat etc. so it may be worth working out your heart rate zones properly and training with an hrm rather than getting too hung up on cadence if weight loss is a big goal.