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| *Vultures Knob>>>Road Bike |
What is the ideal cadence you should be riding at on a road bike? |
Assuming you are an average rider. Not a Lance Armstrong, not a Jan Ulrich. Personally I aim for about 80. Any higher and I'm overdoing it. However, see below for a definitive answer! You might want to read it in weekly instalments - its a bit heavy going, but a its a thorough exposition on the subject. Source(s): http://www.bsn.com/cycling/articles/cade... I read in one of the cycling magazines that 90 rpm is the best rate to ride. Just googled and found this: http://www.kenkifer.com/bikepages/tourin... says 80 rpm There is no ideal. However, 80 rpm is a good place to start and by raising your rpm over a period of time you can become more efficient. Keep in mind that some triathletes ride a lower cadence. 70 or so. They seem to be able to get away with it. Riding a higher cadence in general means you're in a lower gear. This makes it easier to climb, accelerate, etc. A higher cadence also improves sprinting ability. As an average rider, you should try and stay at or above a cadence of 90 while still maintaining comfort. As you progress, you will find that you can maintain that cadence in larger gears, going faster without using much more energy. It turns into power & speed without expending too much energy. This is especially important if you ever make the leap to multi-sport (triathlon or duathlon.) Running off the bike requires that you have strength left in your quads and hamstrings. Good Luck! 75 - 90 rpm is the cadence you should strive for, with even strokes. Usually recommended that you ride at about 80-90. However you should ride at whatever suits you, look at Lance and Jan - both at the top of their game, Jan pushes the big gears and Lance is a spinner. If you have a cadence readout on your computer try to ride at a higher cadence (I guess that you may be riding too low) and see if it makes a difference. To learn to ride at a range of cadences you could have a go at a fixed gear - good luck with this ;-) |
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