I think I've finally realised the importance of a good cadence...

[Seigi]

So, I think I've finally realised the importance of having a good high constant cadence. Today I did my semi-usual 10mi track which I often semi-struggle on due to all the hills in the first 5miles, and over my last two daily 6mi runs I've been keep a constant cadence throughout the entire track, my legs never stop moving once, I did the same with this 10mi and it was 10x easier, I used to get up to the highest gear possible, tire myself out, cruise a little then start again in a loop but instead this time I kept cycling at a constant cadence, changing gears when needing to, and I felt my legs burning in the first half but towards the second half it's like I'd 'warmed up' and I could keep going forever. The only thing I did get was some numbness in my right foot.

So yeah...I've been cycling proper for about 1/2 months and I only just started this technique (Forgive me!

), I wonder how I would have been if I was doing this from the start....*sigh*, silly old stubborn me :3

Oh, I also beat my PB for average speed at 20km/h. Not super quick, but most of it is roads and I'm using a mountain bike with mountain bike tyres =/

 

[gaz]

A good cadence is key, keep working at it.

Strange how you quote your distance in miles but speed in km.

 

[Seigi]

I'm slowly working over to km, sometimes I use miles instead by mistake

 

[rockyraccoon]

I have a computer with heart rate which I never used. Last week I got a new computer with cadence after reading a lot about its importance for improving the ride and performance. Today I decided to go out and to follow all the tips I've read about it.

As you Seigi I also struggle on my rides due to all the hills. I got home after 2 hours ride and checked my computer. My average speed had gone up 3 mph. Incredible! Very pleased with results. Definitely will keep working to improve it.

 

[jim55]

looks like i need a cadence comp then ,,iv not got a clue about it (even had to google it to find out what it was lol)will cadence make a diff to a new rider

 

[gaz]

Cadence computers are useful but only for about 5mins. You work out what 90-100rpm feels like and then rarely look at it again.

 

[Chris.IOW]

Cadence computers are useful but only for about 5mins. You work out what 90-100rpm feels like and then rarely look at it again.

Yes you do have to be careful with them, I rode head long into a ditch because I was fixated with my computer showing my cadence!

I did however hit that ditch at exactly 90 rpm.

 

[lulubel]

I did however hit that ditch at exactly 90 rpm.

You're lucky I was only drinking water. If it had been sticky, you'd be getting a bill for a new keyboard

 

[jim55]

well i think il just go to the gym and see what 90 rpm feels like ,,theyv got static bikes and itl save me buying one ,(a cadence comp that is hahahah)thinking about 90 rpm seems like a lot ,,however watching the tdf i think my feet can turn at that pace (although not at the gearing they use )

 

[gaz]

I've done more than double 90rpm on several occasions

 

[fossyant]

90 rpm is sort of ideal. (80-100 is the range you aim for).

I average 80-90 rpm over even hilly rides these days with gears (my Garmin's data). I am, however, a grinder going up steep hills.

Riding fixed, I generally ride at 100-110 rpm.

I can't do double 90 like Gaz - my max has been about 160, but I generally get upto about 145 and 33 mph on my fixed in it's current gearing. Having ridden fixed for two years, it's second nature to control the rpm's these days - couldn't do it at first.

 

[coffeejo]

I've done more than double 90rpm on several occasions

Me too ... Cocked up my gears going downhill t'other day

 

[BrumJim]

Know that feeling well. Must concentrate more when cycling!

 

[SquareDaff]

Don't just worry about cadence. I've been spinning for about 4 months now and yes the improvement is measureable. Like most things you need to mix the training up though.

Have switched back to grinding (altho at a higher cadence than I used to) and have managed to up my weekly average by 1.5mph.

Will give it another couple of weeks then flick back to spinning.

I believe it's something to do with the development of fast and slow twitch muscles but that's all human biomechanics and beyond me. I'm sure others will be able to enlighten you further!

 

[Bicycle]

I got a cadence computer a few years ago after being told I pedalled too slowly in too tall a gear.

Although I now have a pretty good idea what my cadence is, I still find it useful to have the read-out on my handlebar.

This is partly because of the bizarre comfort brought by access to unusual data, partly so I can aim for different pedal speeds and partly because it gives a good indication of how one gear compares to another on a route I know well.

I'm even thinking..... (can I even type this?) of putting a cadence computer on my fixxie.....

Seriously.