What Is A Good Bike Cadence

Cadence is popular in road cycling triathlon indoor riding and even in spin bike fitness classes and platforms.

What is a good bike cadence.

Aiming at 90 rpm is a good target to prevent leg exhaustion and make the most of those slow moving muscles. Despite being everywhere it s not obvious how to interpret it because your ideal cadence will be different depending on a number of factors. Far less so if the ever growing body of research on pedaling cadence is any. Shift to a gear that feels comfortable and or powerful for you.

Average cyclists have a cadence of about 60 rpm. Pedalling cadence can be measured with a basic bike computer. Cyclists measure this in revolutions per minute or rpm so if one foot pedals a full circle about once every second you are cycling at 60 rpm. It s a simple concept but knowing about how it affects your performance will prove enormously helpful.

A cycling cadence serves pretty much the same purpose. Back to our discussion of cadence. Cadence is simply the speed at which you pedal. Which way of getting to x feels the easiest to you is what varies.

So what s the ideal cadence for a cyclist. Most long term cyclists will agree that anywhere between 70 and 90 rpm is good for all day riding perhaps a little higher for a harder effort and maybe a little lower if you re an ultra endurance athlete. You feel good when you climb at 60 70 rpm so you do that shifting to the middle of the cassette. You will likely do one of four things.

As triathletes we have the additional factor to consider of how our cadence selection and overall force application impacts the run. Normal bikers have a cadence of around 60 rpm. If you ve trained with power you know that the same watts can be achieved with 60 rpm 80 rpm or 100 rpm. Just because froome rides a high cadence you see tons of people out on the roads trying to do the same thing.

While there s no one magic number aiming for 90 rpm is a good goal to avoid leg fatigue and making the most out of those slow twitch muscles. Everyone who rides a bike has a cadence the goal is to discipline that cadence into one that makes you a stronger more efficient cyclist and thereby boosts your morale. Put bike cadence in context. Advanced and elite cyclists pedal anywhere from 80 to 100 rpms.

You are riding on a flat road approaching a hill that will take you about a minute to climb. A good bench mark for an endurance cyclist is 95 rpm. Figuring out the ideal cycling cadence for peak performance. After all power is a calculation of how hard you push on the pedals torque multiplied by how.