Spin small gears or grind big gears?

[@makedanueckel5447]

Beginner cyclists here. I found this video very easy to understand and informative. New subscriber as well. Thanks!

[@MattyEPC]

Welcome aboard! I am pleased you found the video informative. All the best with your riding.

[@alexshrestha3080]

Though this video is nearly 7 years old but it still helped me I usually ride at higher gear and my speed normally is around 16-18kmph can't wait to change gear to see how it affects my speed and fatigue

[@MattyEPC]

All the best. Let me know how you get on.

[@silverarrowslk]

Spin a big gear

[@MattyEPC]

💯🚴💪

[@MattyEPC]

Mash for cash! 😍 LOVE THIS.

[@paolocastellano4848]

I hope you guys are joking...

[@Yonok2009]

Just another brick in the wall :) Nice explanation. Thanks I run 53/39 on 13-29 cassette Grind on the 53 and spin on the 39 best of both worlds :)

[@MattyEPC]

Great song that :)

[@georgegilles9008]

Great advice. Chris Froome is a great example of this. He spins a high cadence.

[@MattyEPC]

🚴💯

[@kathleensullivan6824]

Really enjoyed this analogy and now motivated to use a power meter. Thnx!

[@MattyEPC]

Glad it was helpful! All the best with your riding!

[@zerobrownies399]

thank you so much for this knowledge. what happened to me is i have always went for really high gear ratios (like almost a 4:1) but the problem is i kept hitting a wall were my legs wont go any faster and i know i have the strength to push harder. I also weigh about 209 pounds (95kg) so i also am trying to throw around a lot of weight quickly.

[@MattyEPC]

Thanks for tuning in. I hope you found it helpful. All the best with your training.

[@injesusname3732]

depends on riding style and goals, strength, etc. is your goal is to ride for 5-10 hours, then yea. if your goal is to sprint, then bigger gears.

[@MattyEPC]

You got it mate. If you want to go fast you need to spin big gears :) Thanks for watching.

[@jefftan8024]

Excellent explanation, wow! I did 120km all in SS 69/16, crazy! WIll have to bring it down to maybe 52/16 for better speed and an easier ride.

[@MattyEPC]

Solid effort! 💪💪

[@profhahung]

Best explanation I can find on youtube 👍👍

[@MattyEPC]

I'm pleased to hear. Good luck with your riding.

[@ilanpi]

1. It's not velocity, which is defined as the speed and direction, it is angular speed. 2. Forget about bricks, use stairs.

[@MattyEPC]

Great analogy.

[@marcioportugal6512]

Very well explained !!!

[@MattyEPC]

I hope you found it helpful.

[@coachprof5666]

BMX racer here. I’m messing around w different sprockets and crank lengths. I’m in standard 44/16 w 175mm crank. Feels like I spin too much. I once used 46/16 but w 180mm. That worked fine in my novice class days but I felt like I needed more rpms when I raced tougher comp. My optimal zone must be somewhere between the two. Maybe 177 cranks w 45/16?

[@MattyEPC]

Interesting insights. Let me know how you get on with your testing.

[@mustangracer1917]

Really great video here. English is not my first language but guy speaks really clearly 👍👌my probleme is that I was trying to get the sweet spot on my training. I need to grind more and spin more for my training. Thank you buddy !

[@MattyEPC]

Spin big gears! Check out my heart rate training videos. These will help you find your sweet spot using heart rate. kzbin.info/www/bejne/nqvKaamKh5JkiLM Good luck with your training.

[@curiousfour]

Matty - you are a great teacher. Using bricks makes it so easy to understand the how & why to optimize gear shifting. Your advice on using a power meter to do quadrant analyses' to determine my sweet spot is intriguing. Do you have a video on how to do a quadrant analysis? I've used linear regressions, but I'm not familiar with quadrant analysis, and now that I'm retired, I don't have access to statistical apps, unless Excel can be used. Thanks so much!

[@MattyEPC]

Thanks for your message. I do not have a specific video on this topic sorry. Most power meter software will have this as an option to look at the cadence/power. What power meter are you using?

[@travischang2825]

This is very good lesson. Thanks very much.

[@MattyEPC]

Thanks for watching. I hope you found it helpful.

[@KeerthiWijegoonawardena-qk4ro]

Hi i am a swimming coach. If i send an athlete 200mX3 sets giving 125 fast and 125 slow. What is the benefit of that in the preparation period .

[@MattyEPC]

Thanks for your question. What is your rational behind using this session? The 1:1 ratio would lean towards a VO2max type training session depending on the intensity of the efforts. Have a look at the following video for more information around this. kzbin.info/www/bejne/fqSuloR7qtOIeKM&ab_channel=MattyGraham

[@Thankful_n_Grateful]

I guess I'll have to practice on getting use to higher cadence that's consistent for 1hr on level roads and steady for 30 mins on hills and 10 to 15 mins on very very steep 16 to 20 grade hills.

[@MattyEPC]

How has this been going for you?

[@UNGETABLE7]

Thank you so much for this one. I’ve been at 58-60 rpm and was wondering why my legs where so worn out! ( total newb here ). What’s the average rpm to target the cardiovascular system? All the best!

[@MattyEPC]

Aim to build your sustainable cadence to 80-90 rpm on the flat or on an indoor trainer. Once this becomes comfortable aim for 90 -100 rpm. Let me know how you get on.

[@dannygarcia4356]

Good stuff, well explained! thanks

[@MattyEPC]

You are welcome. All the best with your riding.

[@goaskdra]

Thanks !!!!! Great analogy - caution on duration of the BIG GEAR & knee issues - bike fit is essential too. Now, as far as CX, your thoughts on skills? Thanks 👍

[@MattyEPC]

Yeah bike 🚴‍♂️fit is key. Got to look after those knees. Skills are super important in CX racing. Is that what you compete in?

[@stsword]

after doing my own test on finding the optimal cadence, I noticed that it depends on your current power output relative to your FTP. Whenever i do less than 70% of my FTP, I tend to spin a relatively lower cadence (80-90 rpm). When the power goes up to my FTP (90-110% of FTP), I always spin at my natural cadence (100-110 rpm). And when I do intervals that goes higher than my FTP (120% FTP ++), i spin at even faster cadence (110-120 rpm). Spinning high cadence kinda burns a lot of energy because of relatively higher heart rate, but I recover relatively quicker between intervals because of less muscle fatigue and as long as I refuel properly I have no problem whatsoever. what do you think?

[@MattyEPC]

Yeah absolutely. It is all part of the same puzzle and will have an impact depending on your current condition.

[@ashanwij1601]

good teacher !!!

[@MattyEPC]

Thank you

[@wannafunalways]

Very well explained

[@MattyEPC]

Thanks, I hope you found it helpful.

[@Dhdub683]

What's the difference between big gear or small gear

[@MattyEPC]

Do you mean other than the points outlined in the video?

[@petinka721]

Great video! So well explained and I self notice I am faster with a little easier gear with higher cadence but need train keep it up.

[@MattyEPC]

Thanks for tuning in. All the best with your training.

[@anngould992]

Great advice. I have been trying do cadence. I went out with group I found it so hard to keep up with them. Should I go up to the big ring.

[@MattyEPC]

Give it a try and see how it goes. If you are spinning out and not able to keep up it sounds like you need to change up. All the best with your riding. Let me know how you get on.

[@Marcusotis]

Excellent channel keep up the good work Matty

[@MattyEPC]

Thanks mate

[@andygreen6096]

I think P=T*omega would have been a more realistic representation, due to the rotational nature of the pedalling motion, but good video ☺

[@MattyEPC]

👍

[@beesplaining1882]

Matty, thanks for another excellent video. I have a question- I think I spend most of my time in the middle regions of your graph (I average about 80 RPM and 175 Watts on my Garmin). I am a small guy (72 kg at 175 cm) and I would like to improve my total power and FTP so I can keep up with/beat the big guys on extended sprints. Will getting into a lower gear and lower cadence do this? Is there a best way to incorporate this into my riding?

[@MattyEPC]

Thanks for watching mate. It is not so much abut just putting it in a bigger gear and grinding it out in the sprints. It is more a case of training you legs to be able to generate more power by ways or both force and cadence i.e. spin big gears. So to develop this you can add in some bigger gear sprints into your training where you work on powering up and bigger gear for 10 seconds or so to work on your power, or try some seated climbing using a gear that is bigger than comfortable to build your strength. You do need to watch your knees with this type of training as it does add extra stress to them which can make them sore.

[@beesplaining1882]

@@MattyEPC thanks for the advice. I will put this into practice asap.

[@MattyEPC]

@@beesplaining1882 No worries mate. sorry for the delayed reply. Let me know how you get on. All the best.

[@Phaidrus]

Excellent explanation! Thanks!

[@MattyEPC]

I hope it helps your training

[@alfredorodriguezphoto]

Great video, thank you.

[@MattyEPC]

You are welcome. Thanks for watching.

[@mohammadmnm1]

for first time i understand these things , big like :*

[@MattyEPC]

Thanks. Are you training for anything specific?

[@mohammadmnm1]

Matty Graham yes for group rides and sone challenges

[@endzlim]

i got small wheels 20" folding bike and a 60T chainring, and my smallest rear cog ring is 14T, will it be better for me to upgrade to a smaller rear cog lets say the capreo 9T or should i just stay at the normal 11T setup

[@fredgarvinMP]

Endz Lim I say go for the 9 tooth. To make sure you never are spinning like mad when you have the opportunity to haul ass down a hill! I ride a mini-velo converted from a bmx geared at 60-16 (single speed) and like it.

[@scottfox6271]

Great explanation. I really feel like Matty was speaking to me personally. I have a two speed bicycle (The gear ratios are 1.00 and 1.36 (64/47)) and find grinding is my only option on any hill. Matty suggested training in the margins to build strength in my case. Matty, I inferred, suggested that by riding my two-speed cruiser I’m actually improving my MTB strength. Also I’m finding that I prefer my cruiser over my MTB and have 761 km done on my Sladda cruiser with 0 km for my MTB over the same period. Despite the grind, the simplicity of an automatic hub and yes even the two gears seems to inspire me to ride. I bought a trailer for my cruiser, although it will also work on my MTB, and intend to tour on my cruiser for fun as the experience has been so stimulating. Generally I prefer to spin and have gone slower to stay in the lower gear, avoiding my higher gear where possible. The higher gear is used when descending down a hill, but rarely employed elsewhere. It seems I’ve simply modified my biking style by simply going slower where less power is needed and spinning in that lower gear is preferred. I never would have thought I would claim slower is better, but that is what I’m saying.

[@MattyEPC]

🙌

[@FABIOGONZA70]

In other words you speaks how whatts are produced

[@MattyEPC]

Yes, spot on! Increased watts by increased cadence and/or force will increase speed. All the best.

[@cqdrian]

So smaller gears for casual cruise and bigger gears for good workouts

[@MattyEPC]

Yeah that is a good general rule.

[@alphacharlie65ms]

Very nice video.

[@MattyEPC]

Thank you. Thanks for watching.

[@jasonking1284]

Good analogy with that pile of bricks....

[@MattyEPC]

🚴🙌 I am pleased you found it helpful. I hope your riding is going well.

[@johnberg181]

I tend to grind a gear of 53 11 for 1 hr and a half or so, but on a course that is both balanced on the up and down slope. I sheared my tooth off the smallest chainring from the sheer torque of the monster gear. still not satisfied

[@MattyEPC]

😮 Beast! 💪💪

[@chasingsunset9801]

In my 3rd world country.kids disgust at 32t chainring.slow bike the say...but i always leave them with this "atleast i go where your bikes dare not"...

[@MattyEPC]

👏👏💪

[@MattyEPC]

Are you a spinner or a grinder? 🚲

[@TimpBizkit]

It depends what percentage of maximum effort I'm going for. My max sustained power is at about 90 rpm so there is little point exceeding this in a long term effort. I tested this on an exercise bike and found 295 watts was easier at 90 rpm than 96. My legs jellied up at 96 as the reciprocating mass cost the cardio system more than I was saving in force on each stroke. I couldn't test lower RPM at the time as the bike ran out of resistance. I've tested on a leg and arm stationary recumbent bike and 275 watts for an hour was best using only 70 rpm. More muscles sharing the load meant I could save losses from reciprocating mass sapping efficiency while the cardiovascular system was maxed out. I ended up using higher cadence on my electric bike as the mid drive motor prefers to spin at 120 rpm when in full throttle. At part power I use lower speeds but it labours the motor and wastes power if I am in too high a gear when mashing the throttle on assist level 5. High cadences are good for jamming on the power suddenly like a car in a low gear ready to pounce. You can increase force without increasing speed but you can't increase speed without increasing force, so for instant power, high cadence is best e.g. race attacks or keeping up with cars away from a light.

[@naimas8120]

Definitely spinner right now.

[@MattyEPC]

🙌

[@MattyEPC]

Yes, it is always situation specific. Happy riding.

[@sayitloudlynothing5406]

I'd say this guy is amazing fun at parties

[@MattyEPC]

Hahaha yeah you are not wrong 🤣

[@paulbyrne4214]

Grinders =sprinter. Velocity= mountain climber. Sweet spot.. tour winners

[@MattyEPC]

👍

[@paolocastellano4848]

Great video! Tall gears produce a higher level of waste metabolites for the same wattage...

[@MattyEPC]

🙌

[@bobmajew53]

Bernard Hinnnelt did not have a power meter.

[@MattyEPC]

You are right about that. But even though they did not know the specific numbers they understood power, gearing and cadence. It would have been amazing to see the numbers he put out. They would not have been small, thats for sure.

[@bobmajew53]

Matty Graham I have over 50 years on a bicycle. I still ride several times a week at least for a quick spin. But my passion is going on to 3-4 day trips. Based on quality Riders from 50 years ago and Riders of today, I will choose the Riders of 50 years ago anytime. Today they can't even do a simple Vulta de Espana without 6 bicycles and 10 coaches. I'm not saying that the younger Riders are pussies but they shouldn't drink soy milk. And what is this about teaching everyone to throw their empty rappers on the ground? The entire world is not Madrid please pick up your trash.

[@MattyEPC]

Hahaha, well said mate. I am with you on that one.

[@bobmajew53]

Matty Graham You know it's bad when the Mayor of Madrid has to make public announcements to please curb your dog. I guess that's why everybody goes to Mallorca to ride.

[@ben1447]

Granny gear. Awesome.

[@MattyEPC]

My favorite gear 😆. 👵🚵‍♂️

[@ben1447]

@@MattyEPC btw the way the simplicity you describe a complex theory makes it accessible to al, whether it makes me a quicker only time will tell 😃 Thank you.

[@MattyEPC]

Good to hear :) You are welcome. All the best with your riding. Keep me posted with how you go.

[@Ligerpride]

I have proportionally short legs, so I guess I'm a spinner.

[@MattyEPC]

Spinners are winners!

[@timothybracken1728]

you're the best!

[@MattyEPC]

Thanks mate. I hope you found the video helpful. All the best with your riding.

[@DaFireman33]

So easily explained even a cave man could get it...

[@MattyEPC]

Thanks mate.

[@GreenRC24]

Are you a spinner or a grinder? Well, I ride a gravel bike so I suppose I'm a grinder. lol I do like my 50 tooth chain ring.

[@MattyEPC]

Nothing like slamming it to your big ring and smashing it!