Cycling cadence, or the number of pedal revolutions per minute (RPM), is a hotly debated topic among cyclists. Some riders swear by a high cadence, while others prefer a slower, more powerful pedal stroke. But does an ideal cycling cadence really exist? In this blog post, we’ll explore the science behind cadence and help you determine what cadence might be best for you.
What is Cadence?
Before we dive into the question of ideal cadence, let's first define what cadence actually is. Cadence refers to the number of revolutions per minute (RPM) that your pedals make as you cycle. It's a measure of how quickly your legs are turning over.
Ideal Cadence
The ideal cycling cadence is a hotly debated topic, with many riders advocating for different cadences depending on their cycling goals. Some riders argue that a high cadence (90-100 RPM) is best for endurance and efficiency, while others prefer a lower cadence (70-80 RPM) for greater power and less fatigue.
Let's explore the arguments for both high and low cadences.
High Cadence (90-100 RPM)
Advocates of a high cadence argue that it’s more efficient and reduces the risk of injury. This is because a higher cadence allows you to use more of your slow-twitch muscle fibers, which are more efficient at producing energy for endurance activities like cycling. A higher cadence can also reduce the risk of knee injuries, as it places less stress on the knee joint.
Low Cadence (70-80 RPM)
Advocates of a lower cadence argue that it allows for greater power and less fatigue. This is because a slower pedal stroke allows for greater force to be applied to each pedal stroke, resulting in more power output. Additionally, a slower cadence can help to reduce muscle fatigue, as it allows for greater muscle recovery time between pedal strokes.
What Does Science Say?
So, what does science have to say about ideal cadence? The truth is, there is no one-size-fits-all answer. The ideal cadence for you depends on a variety of factors, including your fitness level, riding style, and the terrain you’re cycling on.
One study published in the International Journal of Sports Medicine found that a cadence of 80-100 RPM was optimal for endurance performance. Another study published in the Journal of Strength and Conditioning Research found that a cadence of 60-70 RPM was optimal for strength training.
Ultimately, the ideal cadence for you will depend on your individual factors. If you’re a beginner cyclist, it’s a good idea to start with a comfortable cadence and gradually increase it as you become more fit and experienced. If you’re an experienced cyclist, experiment with different cadences to see what feels best for you.
Conclusion
There is no one-size-fits-all answer to the question of ideal cycling cadence. The ideal cadence for you will depend on your individual factors, including your fitness level, riding style, and the terrain you’re cycling on. While some riders may prefer a high cadence for endurance, others may prefer a slower, more powerful pedal stroke. Ultimately, the best cadence is the one that feels most comfortable and efficient for you.
