How To Spin Gears Like A Pro | Improve Your High Cadence Cycling

Riding with a higher cadence on your road bike can make you a more efficient rider over long distances, meaning you'll get tired less quickly! James, Oscar, and Dan have three training sessions to help you spin like a pro
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Spinning refers to a high-cadence style of pedalling, typically 90-110 rpm, which really became highlighted in the 90s by Lance Armstrong who found that riding with a high cadence puts less stress on the muscles and more stress on the cardiovascular system.
To ride a certain power, a high cadence requires less muscular force per revolution, therefore your pedalling relies more on your muscular endurance and less on your strength.
Another benefit to riding at a high cadence is the ability to accelerate quickly. When riding on a climb pros need to be able to respond to attacks, and it's far easier to respond to attacks by spinning the gears and using a high cadence then trying to churn a big gear which takes a lot longer to get going.
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Leave us a comment below!

[@gcn]

Do you spin to win? Or do you prefer to rider at a lower cadence?

[@paulyu710]

first

[@ethanwebb2589]

second, I prefer to ride at a lower cadence, im in it to finish it!

[@Samuel-it6pv]

Spin!

[@DreamClean]

I always spin. Following the advice of @durianrider

[@frozenbean]

Spin, but I usually don't go over 100-110. I keep it from 80-95 most of the time, especially when climbing (which tends to be most of the time).

[@NielsHeldens]

Don’t forget to regularly look at your stem and have your arms bend outwards Also, Oscar’s accent sounds as happy as a kid getting what he wanted for Christmas

[@Chidogerardo]

Onoda Sakamichi style

[@ZOB4]

That Madone is a work of art.

[@gcn]

It really is

[@jaykan1002]

Until you have to change a bloody brake cable or something haha... then it's truly a load of work

[@bizzehdee]

When I started cycling, I was always one of the "grind a big gear" people (50-60 rpm). Tough, over the last 9 months, I have embraced using the right cadence. Regularly see my average cadence for a ride now is 88-92. Loads less stress going through my legs, yet because I'm getting fitter, more power.

[@gcn]

Nice work Darren!

[@grandad1982]

Dan on an actual bike? I'm not sure I remember the last time Isaw that!

[@raymondmclellan1363]

High cadence has really helped me just enjoy my riding. I am riding much further and more adventurously with a smile on my face- because my lower back no longer hurts! My pedaling technique and efficiency has also improved dramatically too.

[@khollingsworth5422]

The colorway on James' bike is looking stellar!

[@gcn]

🔥

[@shlomoshaw2723]

3:16 Nice bike swing!

[@TheWaxChainFanClub]

Oscar was brilliant in The Princess Bride, but now, even better. A beautiful man.

[@slimelord314]

For longer rides I switch between lungs and legs when one gets tired. Like a hybrid car. If the ride is an hour or less I just go all legs and take the burn

[@mirkalf3148]

Matheus Barbosa Great comment

[@slimelord314]

Mike Andrews thanks man (:

[@gcn]

Nice work! 👊

[@davepratt9909]

My normal cadence in around 70-75. Last week, I did an one hour "high cadence recovery" session (85-100 RPMs) and it took that took me two days to recover from it.

[@gcn]

You should have done another recovery session to recover from the recovery session. Dan

[@pthayer4952]

Didn't realize spinning was such a revolutionary thing, I learned about it way back in the mid eighties. Alot of people I rode with were doing it. I kinda feel like an invisible trailblazer.💪 We Americans will take credit for anything we can get our hands on. 😆evil laugh.

[@JoakimPekkari]

Oscars mustache looks so epic! Probably very aerodynamic as well :D

[@bizzehdee]

Joakim Pekkari he looks like some sort of super villan from the 1920s

[@hossesarse]

Like many, the power meter finally opened my eyes to spinning. It's a lot easier to spin up to 100rpm to reach and hold 300 or more Watts than it is to upshift and grunt out those 300W. And if you can spin up to 110rpm or more whilst retaining fluidity and positive consistent application, the Watts shoot up at an astronomical rate!

[@edwatom]

Calamari Chris indeed. However, the only way to spin to such a wattage is to do the torque training beforehand. They never discussed pedaling techniques in the video which is shameful, so I will tell you how it's done: push down with each pedal stroke as fast as you can. The velocity of your kick will continually thrust the other foot down and you should he able to remain stable at 110rpm. Any higher and you can maintain 150rpm if you stand and sprint.

[@edwatom]

Tintin & Snowy try it. I do it all the time for laughs at the traffic lights.

[@edwatom]

Tintin & Snowy you're just jealous of my madlad cadence drills

[@Hipnosis65]

I blew out a knee from pushing big gears many years ago. I started spinning faster. I average on every ride 96 rpm. No more knee problem and I am regularly in the 115 area on the flats. I am very comfortable spinning fast. It works for me.

[@gcn]

It sure is a lot less stress on the knees!

[@KirbyZhang]

I think spinning isn't just about the force on pedals. your knee joints get suspended by the muscle coordination at high spin. at low spin your muscles are uncoordinated, the joints sink and bite more.

[@richaw6689]

Great vid chaps! Big up Oscar.. let’s see you in more vids mate!

[@aidrielahkaymun200]

That Trek is gorgeous🔥

[@gcn]

🔥🔥🔥

[@running4fun863]

Super thanks.

[@wunderbratsche]

Excellent!

[@cyklatillbahamas]

As a newly former moving man, high cadence helps me a lot recovering from all those heavy sofas caried up loads of stairs. I mean loads of sofas, loads of stairs (innercity stockholm)! Got pretty decent power in my legs out of that though. Cheers

[@robertphillips3078]

I was spinning in the 70's about 1977. Taught myself. Also did some grinding peddling on the flat & up hills. And also a combination of somewhere in the middle at around 65-75rpm. Got down 2 around 50rpm & high up around 90-110. No cadence meters back then. Just feel. These days l just spin between 90-110. Dance on the peddles up hills & occasionally the 52 chain ring & 11 rear. Spinning to get for especially before wanting to tackle hills or mountains... if your lungs can handle 2hrs + of spinning at 90-110 at 30-35 & 40an hr when you come to tackle hills & dance on the peddles the heart, lungs will have already had a decent foundation layed.

[@petinka721]

I have since I was a child had high cadence since my bikes had no gears and now as adult 90 rpm is my optimal cadence. I want keep the cadence as it is and only change gears. Uphill my cadense lower and around 70 rpm when I stand up but I am okay with a higher cadense when I sit in the saddle. I love all this new combinations of presenters and that make GCN even better!

[@gcn]

Thanks Petinka, glad you are enjoying all our new content!

[@NoobKiller24PiLLe]

I've notices (riding on a 9 speed casette) and unfortunately a still time limeted noob with big ambitions, that if you're on a limited gear range, your body is sometimes forced to put out higher cadences. After about 2 1/2 yrs. of training I find myself rinding more often at cadences around 90 or higher (sometimes 110 is my prefered cadence) judging from the indoor trainer data. And it is all about how you feel at specific cadences. I've never used a bike computer and feel I'm soon ready for it. But I always emphazised feeling the pedals and legs at all times and when it's the easiest to ride a very round pedal stroke. That's what has helped me in the past and was probably easier to adapt since I've had a few years pause from cycling before.

[@jimjr4432]

Liked it, will try soon. Good to see 'El Cid' on the chanel Anglais!

[@MrRake-jk5dq]

I miss Matt, yes. But I saw a video on GCN that went something like "Last Man Standing Fixed Gear" starring Hank and I've started loving him ever since. None of these guys are a joke, they're the real deal.

[@gulfcitynd]

I ride to work and for fun cadence speed while are important fun is the biggest factor to stay on the bike

[@gcn]

It sure is important to have fun, equally mixing up your training can make it more enjoyable 👍

[@garybc]

Nice to see Dan outdoors again!

[@larvingutierrez3643]

For me Oscar Pujol is the new best GCN presenter I wish that he always join in making videos in the Main GCN channel

[@frazergoodwin4945]

The rain in Spain falls mainly, ... after the plane has landed in England apparently

[@gcn]

😂

[@PazLeBon]

no it rains in england not spain you birdbrain

[@Vam1500]

I’d like to ride high cadence but on tough climbs I find my heart rate goes down and my breathing is easier to push a hard gear. I think there are different physiologies. Some may have better aerobic capacity and so spinning works, others do better by relying on strength.

[@mlanky2023rgl]

That is a badass Madone... beautiful color scheme

[@prasannabanwat]

Oscar! Glad to have you on this side GCN!

[@gcn]

Cheers Prasanna Banwat

[@tyrondaveroldan3049]

Im using an mtb foxter brand we use it more on road. And me and my friends are spinning for long rides

[@Chidogerardo]

Do u change gears when increasing the cadence or stay on the same with more effort? Newbie question

[@PeakTorque]

Guy Fawkes on a bike, never thought id see that its not even November

[@mpereirawolf]

I miss Matt.

[@LuisVivar]

why did he leave?

[@stuartdryer1352]

90 is my most comfortable cadence at 70% of ftp and above. I thought I was just lazy until I got a power meter and discovered I could put out a lot of power without ripping my tendons to shreds.

[@gcn]

It's interesting how spinning can feel like much less effort for the same power

[@sasavujic8663]

💪🏻

[@gusmarfell8114]

That new Trek Madone SLR looks sick!! Can't wait till I can purchase mine

[@gcn]

Let us know when you do!

[@yangguan4070]

it's more sleek now.. i reckon it still look the best amongst the new aero bikes released this year

[@alainpfammatter8224]

Very nice Bike Denis.

[@sudduthjonathan]

One of the things that helped me spin faster is getting the correct (I.e. shorter) crank arm length.

[@benhale4867]

Wow. That madone!!

[@gcn]

It's a super nice!

[@Rubibi-saltwaterjim]

I hate high cadence, 130kg 2m. But I’ve just got into road cycling and bought an indoor trainer, and I am using zwift. I’ve been smashing the hills out, and a high cadence recovery ride is exactly what I feel like I knead (as well as a massage, my quads are rocks).

[@richardandersen9259]

Oscar so nice to see you!

[@gcn]

He braved the English rain!

[@tmbmtl]

Got back on a bike this season after a 15 years break. Got myself a gravel bike which is a bit heavier. Spent the first 1200 km on the small chainring, spinning like mad. Three weeks ago i did a 185 km ride, high cadence all the way.

[@gcn]

Good effort!

[@tmbmtl]

Fun ride, good weather, my Cannondale Slate makes long rides so much more comfortable than my old, stiff road bike with racing gears. I'm sitting while climbing hills now, at a good cadence. Life is good.

[@zakswan4644]

Do you have any recommendations for me to train for CX i have some good summer fitness on the road but how do I convert for cross #torqueback

[@MrEMann]

I'm fairly new to cycling but I was a distance runner and still play football ⚽. 90 cadence isn't a problem but I have the problem of constantly overriding the gear I'm in, constantly accelerating as it were. Any tips on holding a steady cadence? Keeping the mass in motion instead of constantly pushing? It wears me out way too quickly.

[@chrisjenkins1]

4:03 Oscar is discovering UK roads.

[@gcn]

It was a good dodge!

[@chrisjenkins1]

Global Cycling Network yep. He's talented that's why. If there's no one pointing them out to me I hit them lol

[@jurekgouv]

How do you train high cadence with a heart rate monitor, since spinning will put more pressure on your circulatory system? I usually know how to correlate ftp with fthr (more or less) but those specific training sessions will make a mess of it all.

[@FPChris]

Where can I buy a metronome meant for cycling cadence training?

[@daniellambe3344]

My highest cadence recorded was 191 rpm when I launched the bike for a sprint. I can generally cycle at 120rpm for an hour if road traffic is clear.

[@jamies4861]

120rpm for 1 hour, I can't hold it for that long, normally 15mins I can keep at about 250rpm. Sometimes higher, but does this mean long team my muscles will burn out or pushing that hard is too much?

[@slendererer]

Hey GCN, great video, thanks. When I try these sessions, I find that a faster cadence will have me bouncing on the saddle. If I shift up and grind at a lower cadence my ride smooths out and the bouncing stops. Perhaps I haven't nailed the technique? Any advice on how I can smooth out at faster cadences? Thank you! (I'm 1.93m x 75kg, and ride with flat pedals) #askGCNtraining #torqueback

[@stevene4294]

Hi GCN! I recently started cycling (still a novice) and use a heart rate monitor to train and see improvements in my endurance. Is there a specific advantage of using FTP with a power meter over heart rate? Would I also be able to build-up endurance? #torqueback

[@gebrilbansil4857]

I think we have the same jersey sir hahahaah. Love from Philippines

[@davidide1525]

Old school rollers can be a big help for a fast smooth spin also ;-)

[@brian345106]

How do you stop from rocking in the saddle at a high cadence.

[@albr4]

I use 52/16 singlespeed to build leg muscles so that I can sprint a lot faster than other people.

[@linocatucci]

what kind of speed goes with the rpm and cadence? Is that 30km or 35km? I can't measure my cadence on my bike. I ride with strava and can see my speed. Thanks. btw. That Trek bike is awesome!

[@haxhxm841]

Talks about John Travolta has blinded us from the two men with great hair who seem to have co-hosted this episode without some internal rivalry of who's hair is the better one!

[@gcn]

Too much competition now for the best hair

[@firsh]

Possible to do high cadence with flat pedals on a small-ish MTB?

[@Ilyas702]

My natural cadence is around 95 - 110 rpm, would it be beneficial to push it higher? Or just focus on getting my power up at this rpm?

[@mattparsons6487]

Had to look twice to realise it wasn’t John Travolta for once it was the fair weather cyclist from the Cervelo test team 😂

[@gcn]

😂

[@indysbike3014]

I just bought the same carbon Vision wheels 40mm. The ride is more comfortable and my cadence went up from 70-75 to 75-80. 90 is impossible for me without shifting to a lower gear.

[@do4511]

Oscar sounds like a fun person to ride with :D

[@martywild8200]

I buzz around with an av cadence of 100rpm unless I'm on what I class as proper hilly stuff., all very well and good. Problem comes when you run out of gearing though. If you run out of gearing you will find yourself lacking a bit in the torque required to turn what will then be a higher gear than you're used to. So I think it is important to do some higher gear/lower cadence work as well, so that your legs have the power to turn the gear if you find yourself under-geared. So as a spinner, one should be wary to make sure they have the appropriate gearing on the bike for the terrain and to stay on top of all out leg power too. As an aside, my av cadence drops to 90 on Zwift, not really sure why.

[@DinnerForkTongue]

Spin on uphills, grind on flats to speed up. That's how I like to roll, because it feels good. Also, I don't chase Strava records.

[@AdamQueen]

Well, I have the opposite problem, I could easily maintain 100~105 rpm, and that's my default cadence. But at that cadence I could only reach about 75% of my FTP. (my execute for being a poor sprinter) Can only get higher output on climb with candence dropped to 95 rpm or below, and it suffers. Any advice?

[@loopie007]

Excellent video. The Madone really steals the show, but the chat seems less forced then previous videos.

[@gcn]

loopie007 Glad you enjoyed this one!

[@willbaren]

Let’s not forget that high cadence is only partly trainable, that those with a higher natural cadence tend to have a high proportion of fast twitch fibres and those with a lower natural cadence tend to have a high proportion of slow twitch fibres. The fact that teams do high cadence as well as low cadence drills tells us there are advantages to a variety of cadences.

[@gcn]

That's for sure. The training sessions in the videos do include a mix of cadences 👍

[@willbaren]

Yes, thanks, I enjoyed the presentation, and also the presentation on low cadence drills of Dr. Emma Pooley

[@Boesen85]

Great video! It would be awesome with more training videos based on cadence. I don’t have a power meter, so I do pretty much all my training based on cadence. This brings me to my questions; what’s most efficient, doing e.g. 30 mph at 100 rpm or at 90 rpm? And what are the downfalls of doing pretty most all my training at a 100 rpm?

[@gcn]

Hi Stephan, glad you enjoyed the video! That's a great idea an certainly something we can look at for future training videos. Good question, being at a higher cadence reduces the strain on your muscles but increases it on your cardiovascular system. Once trained, a higher cadence is more efficient and better at accelerating quickly

[@Boesen85]

Thank you for answering my question guys - appreciate that. It sounds like I should keep training at a high cadence then. I hope to see more videos on this topic at some point. Cheers from Denmark. Stephan

[@Ed.R]

I'll have to reprogram my automatic shifter to go higher than 100rpm. 130rpm happens to be the maximum cadence I can maintain a high power output at. Beyond that it drops from 800W to 350W. Cadence maxs out at 165rpm.

[@hambernat6444]

I last hit 235 rpm in one second. Is it skill to riding intervals 130% FTP / min with cadence 115 rpm? I'm started cycling 6 months ago.

[@jamies4861]

So if I'm hitting over 350 rpm sometimes higher. Is this normal? Or is that too high and I'll burn mussel to much?

[@AlphaSkewber]

As un u14 racer I spin at about 120 rpm as my average cadence and don’t think it is any disadvantage having said this I don’t know. If I would be better on a bigger gear

[@OmarTan]

Hmm, 2 issues I tend to experience when riding higher cadence 1. Heart rate goes up way faster, is this normal or I’m not used at riding at higher cadence? 2 When cadence hits 100+ rpm, my knee feels different (in a not good kind of way)? Did I perhaps increased my cadence too fast or it’s a bike fit issue? Any tips and suggestions?

[@noizz]

1. That's what they meant by mentioning cardiovascular system doing the work instead of muscles. 2. It might be bike fit. You can experiment with saddle height and crank lengths

[@ooojamaflip]

Has Oscar been on the helium?

[@jonburnell532]

That new Madone 😍

[@gcn]

It's a lovely bike!

[@sachieltromp6129]

yeah his cardiovascular systems while he's on epo or what's it called

[@Keyboardbeatz]

High cadence most times but now and then I go Jan Ullrich and mash out some bike power

[@Jellybean91210]

I'm new to cycling but a experienced rower. My average rpm is 115, assuming this is far to high to be efficient as my legs are very strong

[@kernjones1982]

Spin it to win it baby

[@gcn]

👍

[@tyrellw12563]

I find that I naturally have a much higher cadence out on the road than I do on the trainer. 95 vs 85 usually. Anyone know any reason why?

[@angelchavez708]

Spin baby, spin :)

[@Vii_DT]

Not sure if Lance Armstrong recovered quicker because of higher cadence alone, or with certain kinds of special aids though.

[@slimelord314]

Vee_DT EPO is a liver output, which allowed his muscles to work harder. But the liver turns lactate into glucose for reuse, which his liver was also good at doing. So yes, he was using better fuel but he still had a superior engine.

[@RyonBeachner]

Matheus Barbosa EPO increases the oxygen carrying capacity of red blood cells which means it would delay the build up of lactic acid and allow him to perform longer for the same level of fatigue. The liver turns lactate into Pyruvate which is a precursor to Glucogenesis, however this process takes time and is how your body metabolizes it’s fat stores. This isn’t happening over the course of the ride unless he’s already in a ketogenic state which is seriously doubtful given the glycogen demands of an event like TdF and the state of nutritional science of the time.

[@slimelord314]

Ryon Beachner thanks I guess I only have a simple understanding of the Cori cycle. So where does mid ride recovery come from? The so-called "second wind"?

[@RyonBeachner]

Matheus Barbosa Although it depends on the specific ride or efforts etc, it can be a couple things. It could be that the rider is feeling fatigued after an effort and has passed their lactate threshold and the period of lower intensity has allowed the circulation of more oxygenated blood to clear the lactic acid from the muscles. The other factor is that if the rider is eating appropriately while on the bike the body will continue to provide glycogen to the muscles and liver, although not typically at the rate at which it’s being used, but at lower intensity recovery is possible.

[@RyonBeachner]

Matheus Barbosa Also it is worth noting that lactate converted to pyruvate will return to lactate if there’s is inadequate oxygen. If the requisite oxygen is available it will be used to fuel glucogenesis.

[@939Productions]

my legs fill with acid over 90-95 rpm and a high power. when go up a gear my legs clear and work good again.

[@irekirek123]

I ride a cheap road bike and as soon as i go uphill I feel the effort increase by 10 fold is this normal? I feel like my bike is broken I had a mountain bike before this is my first road bike.

[@chickenlittle567]

Eric Sharp what bike?

[@gcn]

Hi Eric, it's always tougher when climbing anyway. If your bike is particularly heavy, this could be having an impact.

[@Boltai.]

Ayyy

[@ethanwebb2589]

Fifth comment! What's up GCN?! im your biggest fan!

[@gcn]

Thanks Ethan! Dan

[@ammerpannu2105]

How do you do it in the hills?

[@ethanbelen9888]

Go on uphills obviously.

[@jaykan1002]

hmm might be just me, but Oscar's riding style just seems really comfortable for some reason.

[@Bluesman2509]

Why no more rim brake bikes?

[@PwrTrumper]

sure but how to calculate rpm?

[@dooglasii753]

Interestingly. Spinning Cycling cadence = 90+ rpm Elite Running cadence =180+ spm Considering spm is both sides and rpm counted on only one, in comparison we multiply cycling cadence by two and we get. 180

[@jdb2727]

I have always naturally ridden at a high cadence. I spin at 92-100 rpm (avg) on every ride. I don't try to; it's just natural.

[@ketjuariittaa]

5:53 it’s like cartoon has come to life🤔😗😇🧔🏻

[@M3T2W01f]

The Cervelo Test Team + James?

[@PazLeBon]

I think it depends on your body type and its million variables. some bodies will be better pushing bigger gears witjh muscles than spinning with high heart rate

[@danfuerthgillis4483]

Good video, personally I raise the cadence the only way anyways it is to increase the bike weight or use a heavier alloy bike to train on. This gives you a massive cadence boost when riding the lighter racing bike. I train 80% of the time on my 14.2 kg alloy and race Crits on the lighter Carbon. Going from 14 kg to 7 is a massive difference in Cadence.

[@veloriderkm]

Danfuerth Gillis do your legs accept the higher cadence without any issue?

[@danfuerthgillis4483]

veloriderkm Yes the issue with training on a heavier bike is you have to be careful not to bulk up too much as your body will demand more food and of course water. This type of training will not work for 200 km stages or riding for 4 hours. The reason I do it is so that when racing on the lighter bike the stamina buildup from the heavy bike allows me to ride for 1 hour at an extreme power output level that cyclists usually never do as they ride in large Peletons. This training is for Crit small races ( 40 km ) and you can counter act any attack because of the training. Some elite Cyclists do train some time on heavy bikes for mountain stages for example.

[@gcn]

Good point Danfuerth

[@allgoo1964]

"How To Spin Gears Like A Pro" It's easy. Have a hidden motor. lol

[@irvinamba6251]

Question for the 1st session: within the 6min block - when increasing the cadence, do we need to change gear?

[@jerrygundecker743]

Who's the guy in the Walter Raleigh?