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Post by Deleted on Aug 2, 2013 21:47:04 GMT
As a kid and up till now I have always got to the top gear and pounded the pedals. After reading an article on cadence training (It the first item if you google cycling cadence pdf) using a lower gear with higher cadence may be better.
So I now have some questions:
What is your opinion on cadence? What is your ideal cadence? Is it something you work on? Do you have a method of finding your ideal cadence?
I realise I'm getting rather ahead of myself looking at cadence 1 week into riding however its done now and I may as well start as I mean to go on.
Thanks
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Cadence
Aug 2, 2013 21:48:54 GMT
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Post by Deleted on Aug 2, 2013 21:48:54 GMT
I dunno the answer to this one, great question though i'm interested in what the answer to this is.
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Cadence
Aug 2, 2013 21:56:51 GMT
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Post by Deleted on Aug 2, 2013 21:56:51 GMT
I think you need to find what works best for you.
When I started I tried to keep my cadence at around 90rpm. I've recently upped that to just over 100-110rpm, which seems to work better for me. It seems to preserve leg strength for when you need it - on the climb.
Lower cadences rely more or muscle strength whereas higher cadence relies on cardio fitness.
Cadence monitor was the best thing I've bought, other than the bike itself.
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Post by Deleted on Aug 2, 2013 21:56:54 GMT
The article relates to training for an RAF triathlon and discusses cadence for both running and cycling. It is not to long and is well written.
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Cadence
Aug 2, 2013 22:39:25 GMT
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Post by robertsims on Aug 2, 2013 22:39:25 GMT
Sure there was a ling thread on this not so long ago. If you search cadence you should find it. Cheers
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Cadence
Aug 2, 2013 22:42:47 GMT
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Post by Deleted on Aug 2, 2013 22:42:47 GMT
Hiya Lloyd , had a bike computer with cadence but no speedo for a while ( got another on its way ! ) . I found it really useful as I had a knackered knee & found spinning rather than pushing easier on said knee . Also found if I pushed A bigger gear round for too long my legs would blow up quicker . It dont make much difference as oap's still come flying past me lol .
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Post by Deleted on Aug 3, 2013 9:56:40 GMT
Most beginners tend to pedal too slowly in too high a gear - I certainly did. The trend in recent years has also been towards higher cadence/lower gear to avoid muscle fatigue and put less strain on joints, tendons etc, so old skool riders, including pros, tended to pedal too slowly (have a look at some old Tour De France footage from the 80s and further back to see what I mean). As you're starting out Lloyd I'd try and keep a cadence of at least 80. As you progress try and average around 90. Here's an excellent little demo that explains things perfectly: www.youtube.com/watch?v=qAYw42fATnU
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Post by Deleted on Aug 3, 2013 12:01:28 GMT
Ohoward is spot on. One of the best of kit is a cycle computer with cadence.
What is your opinion on cadence? Very important measure for any cyclist after clocking up a few miles. Monitoring and then actively controlling your cadence means you ride for longer, in a more constant pace and have the legs for bursts of speed or hill climbs. Cadence can also be good for minimising injury and pain at the knees, which is a real threat to cyclists.
What is your ideal cadence? Depends on type of cycling you are doing. Commuting, leisure ride, training? In general when I first started biking, I must of been in the 60-75 range because I was in to high a gear trying to increase my speed. The problem is by using a high gear all the time, you tire your legs as you can't maintain the cadence on that gear all that long. What is common for beginners too, is to fluctuate cadence. Speeding up by pedalling fast and then slowing down when your legs are tired. Cadence is about smoothing out the peak and troughs. When I got the cycle computer I managed to monitor and stick to around 90-100 average but when I'm actually cycling again, I'll be aiming for 100-110.
Remember to really up the cadence, 100-120 if you on the hills. Never a high gear on hills as you'll be putting incredible strain on your knees.
Is it something you work on? Most definitely and where the cycle computer helps. Keeping to the indicators I mentioned, mid gear on the flats, 90-100, 100+ for the hills on a lower gear and remembering you want a nice smooth average cadence.
Do you have a method of finding your ideal cadence? Good to hear others view on this but I find it's general for most of us across the board. Sticking to the recommendations works for most people. You will also know if your cadence is to high for the road or to low. Feel the road resistance and adjust accordingly. Always keep in your mind you are trying to maintain smooth cadence throughout the whole ride and I almost guarantee you'll ride for longer without feeling as tired once you do.
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Cadence
Aug 3, 2013 15:08:16 GMT
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Post by Deleted on Aug 3, 2013 15:08:16 GMT
I cannot maintain a cadence of 100+ uphill, even in the smallest gear. Am I missing something?
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Post by Deleted on Aug 3, 2013 15:12:05 GMT
I cannot maintain a cadence of 100+ uphill, even in the smallest gear. Am I missing something? I can't maintain 100 anywhere! (seriously)
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Cadence
Aug 3, 2013 15:13:54 GMT
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Post by Deleted on Aug 3, 2013 15:13:54 GMT
I cannot maintain a cadence of 100+ uphill, even in the smallest gear. Am I missing something? I can't maintain 100 anywhere! (seriously) Β Spin a lower gear. It'll come.
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Post by Deleted on Aug 3, 2013 18:34:29 GMT
I cannot maintain a cadence of 100+ uphill, even in the smallest gear. Am I missing something? My recollection maybe off as I've been off the bike a while but I don't aim to maintain 100 all the way up through the hill as I don't have the legs for it in all honesty. Chap I ride with does and he blasts up the hill with pretty high average cadence. I start off mid gear to get a feel of the gradient and pedal through. Being weary of pain in my knees which I had a while back, I'll quickly go into a lower gear and of course increase RPM. I guess it's at this point I will be reaching the highest RPM. Depending on how I feel I may even drop into the granny ring at the front, and then my legs are really spinning lol. That's the best way I've found tackling the hills because I really don't like them. Highest possible cadence and above all else, keep the bike straight and driving every bit of effort through the pedals, not swaying side to side. Lastly, all else fails, into a higher gear and stand up and fight for your life lol.
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Post by zoltansocrates on Aug 4, 2013 11:16:07 GMT
I cannot maintain a cadence of 100+ uphill, even in the smallest gear. Am I missing something? CHRIS FROOMES legs most probably, like us all
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Post by Deleted on Aug 4, 2013 11:28:01 GMT
Thanks for the replies. I am hoping to build up to 30 mile rides. A trip around the block for some of you guys but that is my goal. Then a couple of times a week I may commute to work which is about 30 miles each way. I think I will get a computer with cadence monitoring. Now I need to decide which one to get.
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Post by Whitestar1 on Aug 4, 2013 17:03:34 GMT
my cadence is 66 -70 on average. Been riding to work for 2 plusyears now, was at 50 at one time so must be improving. I have hit 170 on occasions but there is no way I could maintain it. Has zoltansocrates said - Chris Froome could!
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