What Is The BEST CADENCE For Cycling

[@garywoodward2511]

Panicked at 18:43 when the log fell off the fire !

[@mahtoosacks]

All of your videos make me realize how much i do not know as a beginner. I practiced using different cadences, but mainly how to maintain a power level by changing resistance and cadence, not so much practicing the cadences themselves. Also, you made me realize i need to work on pedal technique. Zwift had me thinking about my cadence, but you showed me how to train for it. You rock

[@neoneherefrom5836]

I always used a higher cadence indoors to make it more entertaining however I realized I was probably doing myself a disservice because I don’t ride that way on the road. I do still warm up at 130 rpm’s for a 7-minute ramp but now I’m trying my hand at 80-90 RPM’s for steady-state watt-paced workouts. It really is crazy how my heart rate stays low even at higher wattage. Indoor workouts become a little dull and psychologically taxing this way but it’s a good mental exercise. Sidebar Pro-Tip: Be careful cornering at high cadence out on the road lest you clip the pedal on the concrete. :)

[@Mjdssdfff]

“The road doesn’t give a rat’s ass what your cadence is” 😆

[@zaahierstanley955]

As you know I am following your channel for a while now... what don't you know ? You seem to know every topic very well! Phew! You have so much in depth knowledge...

[@gioiazucchero]

Thank you!! Cycling physics is so interesting ! 🚲

[@dannyodum3460]

Thank you - again for confirming sensable cycling concepts. Lots of 'bro-science" in training and gear for sure. Now someone needs to tackle the Influencerenza that is spreading around, too. It's crazy out there

[@harrygrey1625]

Interesting 🤔. I find I operate around 95 indoors, and probably closer to 80-85 outdoors. Not sure why that is, but it works for me. I’ll try some lower cadence efforts during my rides this indoor season to bolster that range. Thx for the insights.

[@josemanuelvalverde9342]

Just discovered your channel. Great work!!. Please, keep up with these informative videos on training. The longer the better

[@bmp713]

I run out of breath before I ever feel burning in my legs which seems to indicate a very poor aerobic base, especially with my stroke volume and cardiac output. Most experts seem to agree that "Zone 2" is most effective for building the heart and cardiovascular system mixed with about 20% Zone 4-5. However "Zone 2" has many definitions anywhere from 60-80% maximum heart rate. You can also reach any heart rate zone with endless combinations of cadence, resistance, and interval duration. What cadence do you think most increases stroke volume, heart chamber filling, and cardiac output? Does increasing cadence, resistance, or distance most improve these measures of heart fitness? What heart rate range do you think most increases heart size and cardiovascular adaptations?

[@chrisgilligan4968]

That's really great information - very well presented and explained! I'm coming at cycling from a lengthy history as a long distance runner. My running cadence was right around 90 after years and years of development. It seemed like such a natural thing to get on the bike and maintain that same built in cadence. Fast forward 10 years I had hip surgery and was out of both running and cycling for too many years as I struggled to get back into the routine. I find as I start back into it - my current "natural feeling" cadence is right around 80 and I just go with what feels right. I'm of the opinion that our brains / bodies are like the worlds greatest supercomputers....they spend a lot of processing cycles looking for the most efficient way of doing things. It took years of running over 100 km /week for me to get to the point where my body arrived at 90 as my optimal cadence. I know that if I keep getting on my bike, and pulling on my running shoes to give my brain repeated opportunities to run its built in diagnostic programs - that eventually I'm going to get back to my 90 cadence. As I work my way back into shape - I just enjoy each workout as another step along the path.

[@jw2par]

I learned a lot thanks

[@ZwiftingWithGranny]

Back when I was racing in the stone age, they used to say that 60 RPM was the ideal cadence. That worked for me then but it's not working for me now. I would love to be able to ride at a higher cadence. My problem is when I go to a higher cadence, my heart rate goes up and my max heart rate is kind of low to begin with at 155 so I don't have a lot of room. I'm comfortable usually around 75 but I sure would love to be comfortable at 90. I've gone 15 to 20 minutes at a time practicing being around 80-85, which for me is spinning. But I wish I could spin higher because it would be much more efficient for me on the hills.

[@EverythingIsPhotogenic]

I totally feel that one. I feel like with some work at 80-85 you'll definitely get there! It will take time but that's a good set point for a lot of people. Save the knees a bit and play nice with the heart. You do a lot of hard work and it will pay off for sure. I've seen some of your efforts in races and group rides get up there. The body will adapt to everything you're doing for sure 💪

[@gioiazucchero]

thx again!!

[@r.massattack4052]

Since I've found your channel you have answered so many questions I have about zwift. I've just started zwifting and I'm really enjoying the workouts. I currently use a dumb trainer with Wahoo Cadence and Speed sensors on a Walmart gravel bike. The bike is 14 Speed only. While riding I can only reach 400 watts and can go no higher but I can crank out more cuz I can hold 400 watts on the drops for 10-15 minutes. The new Zwift trainer coming out October 3rd I'm more than likely going to purchase this smart trainer. Any ideas if it's my bike not having enough gears, settings, etc. Looking for a little more understanding. Great Video and great information

[@EverythingIsPhotogenic]

You might be struggling with gearing, wheel-on trainers are a bit limiting if you don't have a full gearing combo. If you go direct drive, you'll be in good shape. ERG mode for the workouts and if you are really getting bogged down on the open roads, you can use the trainer difficulty slider to adjust the resistance to offset your gearing limitations. It is not technically virtual gearing (I have done a few videos on that) but it can definitely help you get quality training and make sure you can do rides at appropriate cadences.

[@r.massattack4052]

@@EverythingIsPhotogenic thank you so much for such a fast response

[@steenjrgensen4035]

Great information, thx 👍🤓

[@wazeemmohamed7645]

Best video out there explained cadance. So much information. Thanks 😊

[@EverythingIsPhotogenic]

Thank you for the generous compliment 🙏

[@edszwiftingchronicles3877]

This is so helpful. Thanks!

[@jamiesutto]

Wow, this is a great video. Well spoken, great vocabulary, really suggested, and accurate. Wonderfully done

[@jamiesutto]

*easily digested...

[@EverythingIsPhotogenic]

Thank you so very much for the generous compliment 🙏 I appreciate the support

[@youtubechangemynamewhy]

Read these....When you're listening to nothing but the best of oldies, you're listening to Magic 98.9. And we'll be back for more right after these words 🤪🤪🤪

[@Ploygieboy]

Good information

[@wazeemmohamed7645]

I never pay to much attention to my cadance but after watching this video I went back on Stava to see what my cadance looks like. Most of my best efforts I have done avg 90rpm but my self select cadance tend to be around 75 to 80 rpm. Should I be focusing my training on high cadance?

[@EverythingIsPhotogenic]

I think it depends on your effort level. If you're just noodling or doing endurance work at a lower cadence like 75, I don't really see much issue there given you clearly have no issue jumping up to 90 watts. See if you"re comfortable at hard efforts even higher. The best sprints and short VO2 max efforts are often over 100 RPM to keep your quads from burning up too fast. For more steady state in your green zone on Zwift, it might be a good practice to nudge up a fee RPM at a time over a few weeks into the 80s. Reason being is it gives you somewhere to go if you hit a steep hill and run out of gears that speed and momentum in your legs from a higher cadence will carry you through a bit and you might start dropping down into the 70s. Many people start to really struggle in the 50s and 60s so putting a little buffer between your typical cadence and those lower ranges can come in handy. If you're newer to riding, it's probably going to be beneficial to at least put some time into training at a little higher of a cadence. Pluck out some 5-20 minute intervals to focus on it. One of two things will happen, it will become normal to you and your new cadence will be higher, or it will continue to feel foreign which might be an indication that your physiology will just do better at a lower cadence. Just make sure you practice that flexibility regardless 🙂

[@wazeemmohamed7645]

Thanks 😊 you're the best.. I'll let you know how it goes. Thanks again.

[@NoahStephens]

Your midwest accent is strong :)

[@EverythingIsPhotogenic]

Northeast, not midwest. 🙂

[@brianluck84]

I burn out fast at low cadence. Higher cadence is my all day pace

[@RyanTurner]

92.5 is best cadence

[@EverythingIsPhotogenic]

Fair enough lol

[@zzhughesd]

Yup. Video individual sensitive. Spinning or using 1950s strength training. Eat a steak breakfast. Have a cigarette. Clears your throat for the race lol !!!! Have a rare 2020 laugh watch GCN on modern vs classic nutrition to race. Hilarious. I use 87-92. In the 93’s to 97’s I’ve gotta be on an ultra loose day and have lovely legs and still think I’m not full power once above a low 90