General Discussion Triathlon Talk » bike cadence question... Rss Feed  
Moderators: k9car363, alicefoeller Reply
2004-09-01 8:55 AM

Member
35
25
Greenville, Pennsylvania
Subject: bike cadence question...
I just put a new computer on my bike and am wondering what is ideal for cadence ... can someone out there educate me on this topic ... thanks


2004-09-01 9:10 AM
in reply to: #56116

Veteran
175
100252525
Albury, Oz
Subject: RE: bike cadence question...
OOO oooo ooo I know this one!! However, what is recommended and what is achievable are too different things. 90 RPM is the magic number for cadence. Most efficient in terms of leg speed vs output vs fatigue. If you come from a running background I will warn you now - you will want to use your strong legs to push that bike along - you will be flying quite respectable as you will likely be on outer chain ring - you will check your cadence meter - 60???? Huh?? I can't push these damn wheels any harder!!! It takes a lot of discipline and patience to develop a high cadence that starts to actually move the bike at respectable speeds. While you are starting out just try periods where you go on the inner chain ring and try and maintain 90 RPM - you will feel like a dill as if your legs are spinning too fast. The more you do it the more the neuromuscular pathways will develop that will allow this to feel normal for you. After about 4 years of cycling (starting late!) I now naturally cadence at about 80RPM. Still working to hit the magical 90! And remember good pedal technique will help you achieve high cadence - scrape your foot on the doormat ie at the bottom of the pedal stroke drag your foot back - it helps pull your foot out of the low point of the arc and naturally improves cadence. Watch for cramps and strains if all this is new to you! Dx
2004-09-01 9:19 AM
in reply to: #56125

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: bike cadence question...
Good answer!

Ninety RPM is not really a magic number, but more of a benchmark. If 80 works for you as it works for Noisy D, then stick with it. I prefer 100-105 myself. The idea is to not burn out your muscles and stress out your joints by trying to push too big a gear--SPINNING is the key to efficient cycling.

Good tips on pedaling technique, just want to add that this technique is what makes clipless pedals so effective.
2004-09-01 9:46 AM
in reply to: #56116

User image

Master
2447
200010010010010025
Marietta, Ga
Subject: RE: bike cadence question...
I'm nearly 6'2" and the most I can tolerate is 105. Any higher and all that rotational force starts me bouncing in the saddle. I have enjoyed working with the cadence and gears in descents and climbs. On climbs, I try to keep the cadence in a range of 90-105, when I see it slipping down to 92 or so, I shift up to an easier gear and the cadence goes back up to 96-98. If I can't hold that cadence with my desired amount of output for that climb, I downshift again at my cadence shift-point of 90. In a climb, if I can maintain 100 at my desired power output, then I've found the sweet spot.

What gets tricky is when I want to move off of the big chain ring to the small one in a climb. By the time I'm in the highest gear on the big sproket, I'm cross chained. So, to find the true next highest gear really takes some practice. If I simply move the front deraileur to the small chainring, I'll be in way to high of a gear. I've not figured out exactly which rear gear it is, I just know it now through experience, I think its the around the 4th or 5th gear. But, its probably something I need to study a bit more.

Which brings me to 2 questions:

1. When you're shifting in a climb, starting in your lowest gear, do you go all the way through the gears on that one chainring, then switch to the next smaller chainring?

2. Are there any references which actually give you gear ratio's based upon your chainrings and cassettes?

Edited by Motivated 2004-09-01 9:46 AM
2004-09-01 9:54 AM
in reply to: #56141

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: bike cadence question...
1) There are no hills around here that would necessitate using that wide of a range of gears. With my Tahoe group, I tell them it is best to get onto the lowest chainring they will need prior to getting into the climb. Of course, this is mostly a beginner group, and they're lucky if they have Sora components. Overshifting to the inside of the small chainring is a big problem, so I'd rather they be there already before the pressure gets intense.

2) http://www.sheldonbrown.com/gears/There's another site as well, I can't think of it right off, but this one, for instance, will tell you how fast you will go at a given cadence in a given gear combination.
2004-09-01 10:14 AM
in reply to: #56116

User image

Champion
6786
50001000500100100252525
Two seat rocket plane
Subject: RE: bike cadence question...

There is no magic number. Each cyclist is apt to have a different cadence where he or she is most efficient. That's the bottom line, efficiency, get the most speed for the least effort.

Here's a tale of two cyclists.... Armstrong and Ulrich....Armstrong has trained his ideal cadence to be 100 to 110 while Ulrich usually runs less than that , maybe as low as 85 up to maybe 100. Both are world class cyclists at the top of the game. Both have had excellent results with their own rates of turn-over.

What I reccommend, and what has helped me, is to be able to turn various cadence ranges, and use them for different situations. While it is true, that on a dead flat, windless course where you are not fatigued or having to change pace at all, there may well be a "magic number" that will get you the best results, BUT when's the last time you had that sort of situation? True, you need to spend most of your time training for efficiency, in your "best-for-you" cadence, but you also have to be ready for the slings and arrows of outrageous reality and do over-gear drills (occasionally) and granny gear sprints (occasionally) . Be a good scout and be prepared.

So yes, I "drank the Kool-aid" and set up a fixed gear bike. It has been a great tool to smooth out my pedal stroke, and to develop power in unusual situations.

Oh and Bear, it's http://www.analyticcycling.com/



2004-09-01 10:23 AM
in reply to: #56157

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: bike cadence question...
Oh and Bear, it's http://www.analyticcycling.com/

Yeah, that's it. Thanks.
2004-09-01 10:31 AM
in reply to: #56116

User image

Expert
1065
10002525
Montreal
Subject: RE: bike cadence question...
Well I have been working on this all summer.

First I worked on the outer ring - trying to gear up in the rear to get quicker cadence. My target was 80-85. I found progress to be practically non existant. One day during a particularly strong headwind I dropped to the inner ring and my cadence jumped up - and so did my average speed for the ride. Since then I have been on the inner ring all summer slowly working my way up to where I can maintain a cadence of between 80-90 on the second smallest cog. When I get to the last one I will move to the outer chain ring in front and keep trying.

Personally I have found that I am most comfortable between 80-85 though there are days when 75 seems to be just right (I force it out of that zone though) and others when 90 seems to click well. So far I have never been comfortable over 100 but that's me. You will find your own zone in time. I think the key is to make the time to find which gear will get you to 80 or better now and then work on gearing up as you become more comfortable.
2004-09-01 11:06 AM
in reply to: #56116

Member
35
25
Greenville, Pennsylvania
Subject: RE: bike cadence question...
thanks for the responses so far ... i went out yesterday and did a 25 mile ride and tried to keep it at 90 and I felt pretty good ... I think i will continue to do this and build myself up to become a better rider ...

now for the next question what is an average speed or what speeds do people see improvements ... I have been riding about a year now and I average about 16 or 17 mph ... if i focus on cadence will i see improvements in my average speed etc...

thanks for all of the great input
2004-09-01 12:23 PM
in reply to: #56210

User image

Expert
1065
10002525
Montreal
Subject: RE: bike cadence question...
Yes if you focus on cadence and gearing up to the next gear once you are comfortable - the key is to keep moving your comfort zone. If the gears keep going up and your cadence remains at 90 your speed will have to improve.
2004-09-01 12:27 PM
in reply to: #56116

User image

Expert
690
500100252525
Rocky Hill, Connecticut
Subject: RE: bike cadence question...
For me it is between 90 and 100 rpm. I have found that by attending spin classes at my gym I have become much more efficient at staying in this range and have noticed that I tend to not fatigue as easily. If you have access to spin classes you may want to throw some into your training for the winter, it has definitely helped me.

Adios


2004-09-01 2:28 PM
in reply to: #56276

User image

Champion
6786
50001000500100100252525
Two seat rocket plane
Subject: RE: bike cadence question...

"Spin" bikes are fixed-gear I just found this out last year. as such, they are a good way to improve your pedal stroke and range of cadence. Lots of gyms have them.

2004-09-01 3:14 PM
in reply to: #56116

User image

Elite
2468
20001001001001002525
Racine, WI
Subject: RE: bike cadence question...
Question...how can you consider a spin bike "fixed gear" (for all practical purposes) when you can change the resistance?

Incidentally, some spin instructors put cadence drills into thier classes. Helped me tremendously.
2004-09-01 5:03 PM
in reply to: #56436

User image

Champion
6786
50001000500100100252525
Two seat rocket plane
Subject: RE: bike cadence question...

"how do you consider a spin bike a fixed-gear.......?"

fixed gear=the pedals are connected directly to the crank via the chain

there is no freewheeling mechanism, thus no coasting is allowed. If the wheel is turning, so are the cranks, and the pedals and your legs.

you can change the resistance of a fixed gear road bike too..........by going uphill , yeah I know the world loves a smartass :-)



Edited by ride_like_u_stole_it 2004-09-01 5:04 PM
2004-09-02 9:34 AM
in reply to: #56116

Veteran
175
100252525
Albury, Oz
Subject: RE: bike cadence question...
I am still in shock! Motivated can CLIMB at 90 RPM!!!!!! After 4 years I still have a hell of a long way to go
New Thread
General Discussion Triathlon Talk » bike cadence question... Rss Feed