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2005-08-03 2:21 PM

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Subject: Bike Cadence question
In order to keep cadence up at 90, I must use a gear that only gets my speed up to about 13-13.5 mph.  If switch to a harder gear, my cadence drops, but I am able to sustain 14.5- 15 mph for much longer.   Is this a bad thing?  Is it a matter of riding lots more in order to get stronger and sustain a 90 using the big ring? 


2005-08-03 2:26 PM
in reply to: #215333

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Subject: RE: Bike Cadence question
The 90rpm thing is just a rule of thumb, the cadence at which an indiviual will be most efficient is going to vary from rider to rider.. But really, if you're shifting up one gear and your speed increases by 1.5mph, your cadence can't be dropping THAT much.
2005-08-03 2:33 PM
in reply to: #215333

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Expert
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Subject: RE: Bike Cadence question
Cadence is king. As long as I am in the 80's or low 90's I am happy and don't worry too much about the speed. I try to maintain 85 or better but I don't freak out if I go a K or so at 82 as long as I can bring it back up.

I had a look at your logs. Many of your rides are short enough that you could try staying in the bigger gear longer and working up to spinning it over the length of your ride. Your knees will like you better though if you spin rather than mash your gears.
2005-08-03 2:34 PM
in reply to: #215338

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Subject: RE: Bike Cadence question
Thanks.  Maybe I better double check what I am actually doing and what gear I'm in.  I could be fudging on the MPH difference.  I also don't have cadence on my bike computer so I have to do manual counts. 

Edited by kepola 2005-08-03 2:34 PM
2005-08-03 2:43 PM
in reply to: #215333

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Subject: RE: Bike Cadence question
I've really concentrated lately on keeping a higher cadence -- steady spinning even if it means the speed slows a bit more than I like. The results for me have been very positive -- I've got better legs and lung capacity at the top of climbs, instead of being totally gassed and playing catch-up with my breathing and heart rate.

The result is that I'm able to keep a more consistent pace and even effort, so my longer rides are easier. In addition, I've found that I'm gradually moving into bigger gears and going faster. So for me, at least, it's been a very important lesson learned.
2005-08-03 3:03 PM
in reply to: #215355

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Subject: RE: Bike Cadence question
kenail - 2005-08-03 2:43 PM

I've really concentrated lately on keeping a higher cadence -- steady spinning even if it means the speed slows a bit more than I like. The results for me have been very positive -- I've got better legs and lung capacity at the top of climbs, instead of being totally gassed and playing catch-up with my breathing and heart rate.

The result is that I'm able to keep a more consistent pace and even effort, so my longer rides are easier. In addition, I've found that I'm gradually moving into bigger gears and going faster. So for me, at least, it's been a very important lesson learned.


I have had the same experience as well. Going in a big gear means I might go faster for a lot of the bike....but it also means my run is going to be hell and I will probably lose all that time back.


2005-08-03 3:11 PM
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Subject: RE: Bike Cadence question
Good to hear. I'm hoping the bike/run transition will benefit from the higher cadence. I'll just have to find out on Sunday!
2005-08-03 3:21 PM
in reply to: #215333

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Subject: RE: Bike Cadence question
I'm embarassed but I have to ask this newbie question.  How do you measure/count your cadence?  I have a computer thingie on my bike but it only measures distance and mph.  Is there a better one that measures cadence also?
2005-08-03 3:30 PM
in reply to: #215392

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Subject: RE: Bike Cadence question
kimta - 2005-08-03 2:21 PM

I'm embarassed but I have to ask this newbie question.  How do you measure/count your cadence?  I have a computer thingie on my bike but it only measures distance and mph.  Is there a better one that measures cadence also?


There are several brands/models that measure cadence. To do so, you have a sensor on the crank and on the frame to measure it. It's separate from the sensor that measures your speed. If you don't have it on your computer, it's not likely that you can add it.
2005-08-03 3:47 PM
in reply to: #215333

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Subject: RE: Bike Cadence question
Look at your watch, then start counting downstrokes on the right or left foot. Count until a minute has elapsed, or use less time if you like doing math in your head (I usually check for 10 secs and multiply by 6).

After a while you'll get a feel for your RPM -- or you could buy a spiffy computer that does it for you!
2005-08-03 5:51 PM
in reply to: #215333

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Subject: RE: Bike Cadence question
from everything i have read. you can do both. on your long and recovery rides focus on your high candance with a lower heart rate. And your shorter rides work at just training in your HR zone.


2005-08-03 5:55 PM
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Master
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Subject: RE: Bike Cadence question

I try to mix it up.  When I am on the trainer, I focus on cadence.  When I am out on the bike, I don't worry about it much at all.  I will check it from now and then, but for the most part, I am always within my goal area!  Muscle memory is a great thing!

On the trainer I will do some workouts at  97+ rpms and some at 90+ rpms.
On the bike (outdoors) I shoot for 87+ rpms.

 

2005-08-04 8:00 AM
in reply to: #215333

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Subject: RE: Bike Cadence question

Cadence vary from person to person, for me I like to grind at 80-90 rpm and I can sustained 20+mph easily.  For other riders (friends) the have to spin at 100+ to sustain that speed.   I read once that higher cadence uses more the Cardiovascular system and less muscular strenght; and lower cadence use more muscular systems and less cardio (lower heart rate).  That's my rule, if I feel strong I can spin confortable at 80-85 rpm.  

If you have the cardio capacity (like Lance) you can spin for hours 100+ rpm, if you have the power (like Ulrich) go for lower cadence.

And switching between gears should be a difference of 10 rpm's (aprox).  If you spin at 90, like you said in your post, and you change to the next bigger gear  your cadence will drop 10 rpm's aprox, then you have to spin a little stronger to go back to 90 rpm (your cadence) and hold it with that bigger gear.

BTW, I'm not a expert or a cyclist, I just love the cycling part of triathlon

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