Improve my cadence

[malcermie]

I need to increase my cadence which is about sixty at the moment. Didn't want to go to the expense of a cadence computer so this is what I will do......I am lucky enough to have a public athletic ground about three miles from me with a circular unused running track around it. Using the cadence calculator on Sheldon Brown's web site I have worked out the gear ratios to give me cadences of 60-80-90 rpm at 13 and 20 mph and will ride at these until it becomes second nature.....Well thats the theory lets ee if it works.

 

[Rob3rt]

Or you could just count how many pedal revolutions per 15 seconds and multiply by 4, every now and then on a normal ride!

 

[malcermie]

Or you could just count how many pedal revolutions per 15 seconds and multiply by 4, every now and then on a normal ride!

Tried that but keep forgetting to do it! Then cycle for half an hour and realize my cadence is slowing! So I think some dedicated cadence training will be good for me.

 

[black'n'yellow]

Just knock it down a gear and pedal faster for the same roadspeed. Cadence training will be pointless on its own - just work on your fitness and let your cadence look after itself. It will improve naturally.

 

[Ningishzidda]

Or you could go on a 50 miler and play around with the gears to find out what's comfy.
Don't get too hung up on what magazines say about cadence. The author doesn't know YOU. You do.
After a few 25 - 50 mile rides, you'll get to know what pedaling speed you prefer.
Mind you. one day 75 will feel great, and the next week, 85 will feel great. Then the next week, 70 will feel great.

 

[Ningishzidda]

The high cadence thing was made popular by a bloke called Lance Armstrong, and as we now know, he was high as a kite through all of his races. so take no heed to 'high is better'.

 

[Ningishzidda]

By increasing your cadence from 60 to 90, you are effectively increasing shorts / saddle friction by 50%. MAKE SURE you have the BEST shorts and a saddle that is comfortable.

 

[Biker Joe]

As a musician I have a little pocket metronome
I've used it set at the required beats per minute while cycling and keep my peddling in time to that.
It worked quite well.
I found that cadence of around 85 suits me very well.
I used the metronome until I got used to the cadence.
I still use it now and again as a reference.

 

[MattHB]

Try to keep above 75, ideally somewhere in the 80's. 60's will damage your knees over time. Higher cadences will allow you to output a higher wattage for longer once your muscles have gotten used to the speed.

You will find though that higher cadences load your CV system, but that's the trade off, your CV system will far outlast your legs.

 

[black'n'yellow]

Higher cadences will allow you to output a higher wattage for longer once your muscles have gotten used to the speed.

I think what you mean is that improved fitness allows you to output more power. Cadence doesn't really come into it - it's a by-product.

 

[malcermie]

As a musician I have a little pocket metronome
I've used it set at the required beats per minute while cycling and keep my peddling in time to that.
It worked quite well.
I found that cadence of around 85 suits me very well.
I used the metronome until I got used to the cadence.
I still use it now and again as a reference.

Funny you should say that, I have one as well and was thinking the same way!!

 

[black'n'yellow]

I found that cadence of around 85 suits me very well.

What a coincidence - because I find that 32in waist trousers suit me very well. Perhaps I should recommend them to everyone.

 

[Crackle]

I need to increase my cadence which is about sixty at the moment. Didn't want to go to the expense of a cadence computer so this is what I will do......I am lucky enough to have a public athletic ground about three miles from me with a circular unused running track around it. Using the cadence calculator on Sheldon Brown's web site I have worked out the gear ratios to give me cadences of 60-80-90 rpm at 13 and 20 mph and will ride at these until it becomes second nature.....Well thats the theory lets ee if it works.

Probably as good a method as any as it won't take you long to get the feel of different cadences.

The only benefit I got out of changing my cadence was it saved my knees a bit. If i push bigger gears for a long time my knees ache, therefore I don't.

 

[Biker Joe]

What a coincidence - because I find that 32in waist trousers suit me very well. Perhaps I should recommend them to everyone.

What's the matter with you?
I didn't recommend a cadence to anyone let alone my trousers.
Read carefully:-"I found that cadence of around 85 suits ME very well"