Cycling Cadence Explained

[@hypnotic247]

As a newbie 50+ fatty to cycling, your videos are priceless. I'd skipped this one as i had no idea what cadence was. Thank auto play for this lol. It's a must see, the secret to cycling. I swim, i liken it to when you realise crawl is all about the breathing, then the penny drops. What a difference that has made to my cycling, in only 2 months. :-)

[@Cog_In_The_Gear]

This is helpful. I bought a cadence and speed sensor pack to augment my bike computer without understanding what the information is telling me. The job now is to apply the information to improve my performance.

[@malcolmtaylor518]

Here at the coast, I just grind into the gales, and feel glad I got home. Cadence, 1 revolution per minute!

[@kyriedustin4619]

you probably dont give a shit but if you're stoned like me during the covid times you can stream pretty much all the new movies and series on instaflixxer. I've been watching with my brother for the last days xD

[@sullivanraymond5378]

@Kyrie Dustin yup, been watching on InstaFlixxer for since november myself =)

[@equinox7189]

Dude, you deserve more views. That. Videography.

[@jollygoodvelo]

Cyrod Henry Privado Thank you. I agree!

[@AndyMacBG]

Cadence was probably the biggest help for me when I resumed after 25 years off the bike.

[@kodiacjack2123]

Great information, I have grown as a cyclist because of you, thank you

[@davidstihler9689]

Hi Leonard, I use a lower cadence, around 66-74 but will spin up above 110 on rollers. However, the tendency is for me to use a lower range cadence. Your's is impressive at 90. As always, your videos are always so well thought out. Thanks Again

[@MarkWalmsley]

That is the best explanation of this subject. No other video I watched out of about 5 good me the things you mentioned! This is the information i needed to understand whether this is something I need and how to use it! Thank you very much.

[@Thechemikalbro]

Thanks for the simplified video.. I only looked at cadence late last year after I upgraded my cycle computer so I haven't really had a chance to get back into it.. But I definitely looking at the "home cadence". 🚴‍♂️👍

[@paula.miyuki]

Finally. A nice and objective explanation on cadence, its use and benefits! Congrats!

[@jamesp1045]

My home cadence is around 80rpm. Since I have been riding a gravel bike more than my road bike, I have increased my cadence,and it has helped a lot. It was not easy to do at first because I would get winded, but with time and practice, I can now spin at 90-95 rpm much more comfortably. It's very helpful because my gravel bike is heavier, and with a faster cadence I ride almost as fast as my road bike and feel less stress on my body, especially my back.

[@scarboroughrider]

Love all your videos L. They are very clearly explained, great camera work all of which I’m sure is hard work and your commitment to help fellow cyclists is fantastic. Thanks so much, one of my go to cycling channels on KZbin. Keep peddling . 👍🏻

[@mikediscocyclomaniacs3833]

🌀🌀🌀 love his shit. My city looks good on video. I always miss you when you come. Big ups to you and thanks for being in my city🌀🌀🌀

[@9058577349]

Great reminder to me as I setup for my indoors training with a cardio workout in mind. I'm 68 years old and I've been riding a recumbent trike (tadpole) for a little over two years, always endavouring to keep ensure I keep riding at a level with cardio benefits. Understanding cadence will benefit me greatly! I use a Wahoo cadence sensor & speed sensor with their app.

[@kirker82]

The most important metric to judge efforts is power. I find my cadence is usually around 85 but doesn't tell me much about my effort. but in a pro they can still put out really high watts in high cadence and spin out lactic acid

[@RDaMyth]

Great comprehensible explanation and hats off to you with a home cadence of 90. I'm impressed.

[@cliffjones1061]

My home cadence is 60-70 I put some focus into making it higher on the trainer but out in the wild i tend to revert back without thinking.

[@bryanschwertner3585]

I seem to be stuck in the 90’s. 1990s. I run simple corded Cateyes on both bikes with no cadence input. However, with some knee issues I need to stay above 80 at least so I print a shift point list that uses 90 for the shift up point and at least 80 for a low. Tape that to the stem. Mostly I don’t pay attention to it anymore but it’s there if I need it. I know, old school and goofy but it has worked.

[@madeinuk68]

As someone that is known as a big ringer my cadence is very low. I have always relied on my strength to get me up the hills. Where I live in Sheffield it is famous for being a very hilly city. I have found as I have gotten older that unfortunately the hills I flew up years ago,are now a bit of a grind. I have tried to go on the higher gears,but have found that I tire really quickly in them,as my breathing needs to be altered to compensate. It's virtually as if I am doing a entirely different exercise.

[@moi7748]

I find it tiring spinning fast and I feel way more comfortable using just the strength in my legs at a lower cadence. However, I agree with Leonard that pedaling at a higher cadence often makes you go way faster, especially up hills. I tried it just this afternoon and I broke 3 PRs on Strava and got quite a few 2nd best speeds as well. It just means that I really have to work on my cardio if I want to get any faster in the bike. Its not going to be easy because I hate cardio training, but I'm damn sure it'll be worth it in the long run.

[@normadicn5700]

Can one ride a single speed in Sheffield?

[@damienabbott9805]

Cheers Leonard - this the best video I have ever seen on Cadence.

[@danthaikabuki6115]

Thanks, your video is very straight forward and easy to understand.

[@Onque123]

THANK YOU SO MUCH FOR THIS LESSON! You have taught me and my friends a great deal.

[@jollygoodvelo]

Glad to help.

[@aurosish1]

Very useful video on What should be the Cadence while cycling. Thanks

[@jollygoodvelo]

Cadence is very personal. It will vary from person to person

[@braulioperez181]

Thanks for this video. It is easy to follow and clarifies doubts for newer fellows.

[@MsRobtek]

best explained in a simple way and understandable thanks alot .

[@MrConiye]

Probably one of KZbin's best cycling cadence posts🙌🏾 Thank you Leonard.

[@binaypatel7665]

New to biking. Thanks for the information

[@markfeldman6509]

Thanks for the great information and teaching us some more basics. Enjoyed this video along with your others. Keep cycling and posting!

[@Steaks652]

Good imformation Leonard, never thought of this before. Thanks.

[@briandineen7857]

Nicely explained Leonard.

[@chrlmlln9018]

A big THANK, to you, sir, for this helpful and clarifying education about what cycling cadence are all about! Thank you so very much for the enlightenment! Much appreciated! Wishing you all the best! Greetings from Sweden! 💯👍👌

[@paddyorourke5829]

Brilliant explanation Lenard thank you so much can you do more like theses cheers

[@ocubex]

Best explaination of cadence I've seen on KZbin, thanks for sharing.

[@iansoutdoorsrecovery7971]

Fantastic information again I'm learning such a lot from you thank you

[@camilosanz4173]

Very good simple explanation.

[@TheGreenhillsCyclistInRagOrder]

I took up cycling again in February 2020. Been hearing a lot about gear changes & candence since then. I got my head around correct gear changes withing 6 months. I'm only beginning to get my head around cadence. I have a Samsung Galaxy A32 5G phone which has the Samsung Health App pre-installed. With the last 2 upgrades on my phone, I discovered that the cycling feature has a list of accessories that I can use in conjunction with the phone. I'm looking at the Bontrager DuoTrap Digital Speed & Cadence Sensor TREK. I telephoned my bike shop this morning to ask if it would work with my phone. Luckily, one of the mechanics there has the same type of phone, he set it up on his device, he got back in touch to say that it works like a charm. At €49.99, I wanted to make sure the phone would at least pick up the cadence data. I'm off in tomorrow to the bike shop to have the mechanics set it up on my crank arm for me. I'll let you know how I get on with it. I know that there's loads out there to try out. I'll let you know how I get on with it.

[@Free_Ranger_CT110]

Hand in hand or rather foot in foot with cadence is pedalling technique. Some cyclists really do 'pedal in squares'. Amplified at higher rpms, the cyclist bounces in the saddle, easily spotted when on their wheel. One legged pedalling drill is one way of smothing out the dead spots. What are your thoughts on this & the use of oval chainrings. Thanks for your well put together & informative videos.

[@donaldwalter1317]

I use cadence on my bike tours as a reminder to keep peddling and not get lazy and coast all the time. I find my daily average is just 70 rpm on a loaded bike over 5-6 hours of pedalling over a day. If I get higher than this I can start to feel more fatigue in energy or muscles, which may mean I’m not consuming enough protein or electrolytes.

[@muhammadshehryar4002]

Brilliant advice and approach! Many thanks

[@tlhogid663]

Brand new 🚴‍♀️... thanks for the articulate explanation 😀

[@faseunomail]

the best explanation so far

[@aymanalmadani4663]

clean .. nice and simple thank you

[@ozimarco]

As an oldie, I want to maintain my fitness but also my strength. For that reason, I combine my usual relatively high cadence with shorter periods of higher gear/lower cadence to keep my legs strong. I don't have a cadence meter on the Bosch computer of my Gazelle bike but don't really need it as I am quite aware of cadence at all times.

[@zacharywhite7832]

Nice and Easy Leo!

[@Jcool721]

Thanks, great video. My home cadence went up from 92 to 100 in summer time. I would say 98 to 100 is my level now. No idea why but it feels great to pedal bit higher rate. I bet it is down again in next summer season start on the road.

[@ColmHarling]

Great video! If you are using a HR monitor and are zone training would you still benefit from a cadence sensor? Thanks

[@criptiphelper1971]

Great explanation 👌

[@pramukwijesinghe7941]

Thank you! Great video!

[@themadears]

Thx for the explanation sir

[@jollygoodvelo]

Always welcome

[@Turbo-India007]

Nicely explained :)

[@DrDarylGreen]

Good insight for a beginner like myself!

[@Marlen-CruzCommercial_2023]

You are so awesome. I love your videos.

[@andyedwards9504]

Thank you for the information

[@mishrajiBHU]

Great info 🙏🙏🙏

[@jollygoodvelo]

Thanks

[@ahmadfirdausazmi5929]

Thanks Leonard

[@williamschultz8198]

Could you maybe answer a Zwift question? What’s the deal when you see a fellow rider with the curved data screen in front of the handlebars?

[@jollygoodvelo]

They are following a training plan.

[@williamschultz8198]

Thank You

[@normadicn5700]

How do we do candence when we cycle on a single speed?

[@hectorfuji]

Normadic N, I used to swap to a bigger rear sprocket to ride at higher cadence but this was on a fixed gear bike.

[@ChrisinOSMS]

Ride on flat ground.

[@TimpBizkit]

I think I'd choose 90 for like a half hour time trial, usually less on a cruise, although more on a sprint or when I demand high power even on my electric bike so as not to overload the mid-drive motor too much at full power.

[@jeffdixon4408]

What’s the name of the song in the beginning of the video?

[@kimdean8441]

Hi Leonard. Happy New Year. Kim

[@jollygoodvelo]

Happy New Year.

[@andrewpreen341]

Whats the intro tune mate? Cracking video

[@jollygoodvelo]

It’s one of the tracks on Epidemic Sound. I’ll have to look it up.

[@krishnansrinivasan830]

Awesome & Thanks :)

[@jollygoodvelo]

Welcome 😊

[@marlonm396]

Thank you for the explanation. I often times riders talk about 400 wats of power. How do you get this number? Cheers mate..

[@jollygoodvelo]

You need to measure your power output using a power meter. I have a couple of vlogs on the channel that explains it.

[@bmp713]

You can reach identical power and heart rates but with many different cadences. Lower than 70RPM it seems to become much more of a high resistance exercise and above 70RPM more of a cardiovascular exercise. "Zone 2" seems the best for building the heart and aerobic endurance, but I can't figure out which cadence is optimal for increasing heart chamber size, stroke volume, and other cardiovascular adaptations. What do you think is the optimal cadence to improve stroke volume, cardiac output, and other cardiovascular adaptations? What heart rate range do you think is optimal for building the amount of blood the heart can pump?

[@jollygoodvelo]

@@bmp713 That’s a good question but, sadly, one I think I’m not really qualified to answer. You might be better off asking a proper sports physician or a cardiologist. Good luck.

[@jicellastravel3530]

I love waching your video :)

[@WW226]

I have a Trek Emonda SL6, my cycling computer doesnt have a cadence option. What computer do u recommend?

[@sbrassard13]

Not knowing what budget you have, i would suggest to leave room for a heart monitor! For a better computer, i love my Garmin but on the expensive side! Very viscous circle when you start going geek, after cadence, heart, you will absolutely need the power meter! Now this is where the big money will be spent! :-(

[@biratz]

Very concise explaination. Thank you

[@adammillsindustries.]

As my leg strength improved my cadence actually went down but I went with it as it keeps my heart rate lower. Ok for shorter races but on a 100 mile ride I'd keep it up higher.

[@jollygoodvelo]

It kind of makes sense. The stronger you are, the bigger gear you can push, the fewer revs needed.

[@touringolem9657]

Just getting started on cycling for more than a commute. Really struggle and feel like I am spinning out at anything north of 70rpm

[@jollygoodvelo]

Cadence is very personal.

[@touringolem9657]

@@jollygoodvelo yeah completely, it just worries me as to find my start point in my fitness I was going to do an FTP test but they tell you to do it at a cadence of 90-100. Not sure I can do it. Is it still worth doing but just at my own cadence?

[@jollygoodvelo]

@@touringolem9657 I’ve just done an FTP test and was told to aim for about 85. I would say that it is worth doing but do it at your own cadence.

[@touringolem9657]

@@jollygoodvelo awesome, thank you for you replies and advice both in your videos and on this chat. Keep up the great work! You really encouraged me to get back on the bike after 7 years at over 100kg I was worried about it.

[@jollygoodvelo]

@@touringolem9657 Nothing to much to worry about. Relax and enjoy. Good luck.

[@johnhooper1492]

Great explanation, I got. Karoo for Christmas and want to use it to its fullest

[@annehoughton3386]

As I cycle purely for pleasure do I even need to think about cadence?

[@jollygoodvelo]

Only if you want to, otherwise just enjoy where the bike takes you.

[@nsfarm4610]

Sorry to ask you (Please forgive me) I mean all love. I want to buy a fitness bike to lose weight. I see you are above average in body size. Is biking not helping to lose weight or anything else you can advice me. Thank you

[@jollygoodvelo]

If you want to lose weight you will need to watch what you eat first. Cycling will certainly help but won’t be any real benefit unless you eat healthily too. Good luck.

[@Paul_C]

The one reason, again for me personally, I ride the fixie in winter with a slower cadence. Simply because cardiovascular stimulus is easier to maintain in winter. The loss of muscle mass in winter, for me, is harder to compensate. Thus I run up and down the stairs to maintain cardio and the fixie to maintain muscle mass. And yes, the Netherlands is a perfect place for it, 15km commute one way is nice. Just, rain spoils it a bit. 😄

[@graeme8934]

👍

[@adizen1]

Watch the anime yowamushi pedal youll love it

[@karlschwinbarger105]

Mood music and basically the video doesn't begin until 1:14 minutes in.

[@jollygoodvelo]

You should demand a refund.

[@karlschwinbarger105]

@@jollygoodvelo That's very true. I can't sit through podcasts either, too much mood music, chatter and chuckles. Maybe I'm too old

[@VEI1]

music ? plizz

[@zombiegoatwheels]

👍🏻

[@marksimpson1670]

Spinners are winners

[@salehhussain7902]

Had to watch this video to understand Oracle's Java tutorials...

[@CorporateGamer]

this had me dead hahaha comp sci student?

[@Liofa73]

I prefer to be around 80rpm. Most of my riding ends up at about 78rpm average.

[@jollygoodvelo]

I’m also trying to lower my cadence to about 80 and ride in a slightly higher gear.

[@mannya4120]

So I understand it’s basically pace

[@jollygoodvelo]

No. It’s pedalling speed. Pace is how fast you ride. You can pedal fast and ride relatively slowly or pedal slowly and ride relatively fast.

[@mannya4120]

@@jollygoodvelo I see, thanks for the reply You are a scholar and a gentleman ✌️

[@tonyhands-heart1057]

What about, Watts ?

[@jollygoodvelo]

It’s about revs per minute not power.

[@bbqtom1400]

You made me miss Whitby,

[@user-cx2bk6pm2f]

There's something humurous when the big boys give fitness advice. Do this so you can be big like me? 😀👍

[@jollygoodvelo]

It always amuses me when stupid people make stupid comments on the channel.

[@user-xy7le4nb1p]

Is ur voice over layed or something?

[@jollygoodvelo]

Mr. Beast I’ve not done anything with the voice over except some audio advance edits.

[@user-xy7le4nb1p]

@@jollygoodvelo oh ok, anyways nice video, thanks

[@tonyhands-heart1057]

I've a lot to learn :(

[@jollygoodvelo]

You’ll get there!

[@paulcowell7588]

I thought it was the name of a reality tv tit...

[@jollygoodvelo]

I’d like to watch that myself.

[@mikieson]

one thumbs down still dont get it lol

[@williamsmith4198]

Cadence is basically the rate at which you pedal. What part did you not understand

[@fcontrer503]

Based on your video u are spinning to fast brooooo

[@jollygoodvelo]

No such thing as too fast!!

[@freakybuzz]

As a musician, the easiest way for me to keep track of cadence is to pedal in time to a song I hear in my head. For example, “Kashmir” by Led Zeppelin has a tempo of 80bpm. This translates to 80 RPM - a respectable clip. Far cheaper (and more accurate!) than any cadence monitor I’ve encountered.

[@jollygoodvelo]

Don’t know if it cheaper: literally every cycling computer measures cadence these days. I get it though; I was a musician too once.

[@stevewalter3742]

👍