Bike slow or fast?

I'm trying to develop lean, toned legs not muscular legs. So, I go biking everyday (anywhere from 20 to 30 min).
Should I pedal at a lower gear and faster, or at a higher gear with slower pedaling?

If you're trying to develop toned legs, lean away from the pedal mashing in high gears. You should rarely stand up out of your seat to pedal. Studies have shown that in most conditions, pedal mashing wastes more energy than spinning (sitting in your seat pedaling in a lower gear). Occasionally, there is a time when you must stand up in your seat to get that extra leverage, but for the most part, finding a good cadence (pace) for spinning while seated is probably the best for your needs.

Good Luck,
Tim

my suggestion: pedal fast and light.

You develop maximum horsepower at 90-105 rpms. Use the highest gear where you can still maintain that cadence. Lower revs are hard on the knees and feet, as well as being inefficient.

I have no clue about toned legs. I train for racing, and because I like beer and pizza. If I didn't ride a lot, I'd weigh 300 pounds in no time.

20 to 30 min. is good but you sould try to do some hill training
so you feel it in your legs, I am a triathlete and really don't worry about getting big and muscular, what I care is to get fast taking care of not to burn whatever muscular mass I already have. Thats how you get tone up.you'll see.

lower gear and faster

If you want lean, I suggest middle to low gear. If you want to bulk up your legs, use high gears and uphill.

Have fun!

To get toned legs, pedal rapidly in a lower gear. Mashing the pedals in a higher gear or grinding up hills will tend to build more muscle mass rather than tone what you've already got.

HTH

Use a lower gear and keep your cadence at 80-90rpm. Mashing a big gear could also lead to knee strain.

Hello everyone out there!!!! Cycling is an aerobic exercise and therefore does not build muscle. Having lean and toned legs has more to do with your body fat percentage then whether you are pedaling with high or low cadence. And if your goal is to lose body fat (so that you look leaner and more muscular) then you are going to have to ride for way more than 20-30 minutes. That amount of time would be sufficient if you were running but you most likely need to do upwards of 60-90 minutes on the bike to make it effective.

1st of all cycling is great for cardio and toning. It can build muscle depending on how you do it and how much as well. At 20-30 minutes you will not build muscle or get a good cardio work out. If you bike moderately hard you will tone your legs. Lean and tone are 2 different things. You can be very tone and still have a lot of fat on your body. Toning means conditioning your muscles. Leaness means less body fat.

By regular moderate exercise you will tone. By exercising longer at a moderate or higher pace you will get a good cardio workout too. Regular exercise with a good - lower cal diet and you will lose weight, gaining leaness.

Building muscle is far harder to achieve. It requires very hard, heavy exercise over a very long period of time. Building muscle is not something to worry about as it requires far more work and dedication than most people are willing to put forth. If it were easy, you'd see a lot of muscular people around and you don't.

By riding 4 or 5 times a week for at least 45 minutes, an hour is better, you will burn calories, get a good cardio workout and tone your legs well.