Cadence Question

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2007-05-21 1:59 PM

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Expert
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Adrian, MI
Subject: Cadence Question

Since I got my sweet YELLOW Cervelo Dual I've been biking progressively more and more.  Previous to owning the Dual I never tracked my cadence. 

I've slowly seen my cadence go from low 80's to around 105, and my weekly mileage go from 40 to well over 100.  I've read that ideal cadence should be around 90-100. 

So how do I get my cadence DOWN?  I feel "comfortable" at 105ish.  But if I want to get faster I assume my cadence has to drop so I can generate more speed?  Should I push myself out of my comfort zone and force myself to gear UP and ride at a lower cadence?

It just seems weird that my cadence is "naturally" getting higher and higher!

2007-05-21 2:03 PM
in reply to: #810145

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Resident Curmudgeon
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Subject: RE: Cadence Question

If 105 works for you, then why change it? But, if you want your cadence down, simply add more resistance.

2007-05-21 2:10 PM
in reply to: #810145

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Elite
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Subject: RE: Cadence Question
If it isn't broke,  why fix it????
2007-05-21 2:12 PM
in reply to: #810169

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Expert
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Adrian, MI
Subject: RE: Cadence Question

I've been told that "optimum" levels for bike efficiency are 90-100, and my cadence just seems to keep getting higher...

Plus I want to get faster.



Edited by fromer 2007-05-21 2:14 PM
2007-05-21 2:17 PM
in reply to: #810145

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Pro
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Subject: RE: Cadence Question
Once fully warmed up, I see mine own "comfortable" cadence work up to 106 during training rides.  Any higher I feel uncomfortable and shift.  I seem most efficient between 99 and 106 myself.  If it works stay with it.
2007-05-21 2:20 PM
in reply to: #810174

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Coach
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Subject: RE: Cadence Question
You'll go faster by either increasing your cadence, increasing your gear ratio or both. Decreasing your cadence won't make you faster unless the compensatory increase in gear ratio is significant enough. so to go faster, just shift into a harder gear. At the same cadence, you'll go faster. Your body finds it's own natural rhythm, but if you also don't push yourself to demand greater power output, it's easy to forget what it feels like to stress your muscular system to go faster. Try working in deliberate hill repeats or deliberate intervals where you gearing seems 1 to 2 gears harder than what feels "comfortable" to train your muscles to deliver more power.

Improvement happens in a stairstep fashion with one component increasingg at a time.


2007-05-21 2:38 PM
in reply to: #810174

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Champion
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Subject: RE: Cadence Question
fromer - 2007-05-21 4:12 PM

I've been told that "optimum" levels for bike efficiency are 90-100, and my cadence just seems to keep getting higher...

Plus I want to get faster.



100+ seemed to work for Lance and he was fast enough

Seriously, you want to find the cadence that will work best for you and whether that is 85 or 105, the actual number isn't all that important. However, you will also want to purposely cycle at cadences that are uncomfortable as there will be times you will be grinding up a hill or into the wind because you've run out of gears and others where you are spinning out your biggest gear down a hill.

You can use hillls, windy conditions or just over/under gear on the flats in order work on different cadences.

Shane
2007-05-21 4:19 PM
in reply to: #810145

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Lethbridge, Alberta
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Subject: RE: Cadence Question
I read recently, (and I'm sorry but I don't recall where) that your ideal cadence also varies with the power level that you're putting out. Like when the folks crossing the continent average in the 70's with an effort they can hold for days, while cyclist sprinters turn 120+. You may be at 105 because you're in pretty good shape and pushing at a solid steady rate. You might even find that a lower cadence is more natural at an easier, long distance pace.
2007-05-21 5:30 PM
in reply to: #810145

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Champion
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Subject: RE: Cadence Question

I find that when I race or do time trials my cadence is actually a little higher than when I train. My normal training cadence is 90-95 and racing is more like 95-100 but can vary depending on terrain...hilly terrain tends to be a little lower.

Adventurebear is right as how to go faster.

If you feel comfortable at 105 and it doesn't adversely effect your running, I'd stick with it. As your riding has increased do you different type of workouts during the week to address different aspects of cycling? Folks tend to do different run workouts but many just kind of do same rides each week...we need to stress our system and get stronger cycling much like running.

I typically in a week do one long ride and now that it is race season I do race pace effort for last 50%; I also do hard intervals and another type of ride that can vary.



Edited by KathyG 2007-05-21 5:33 PM
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