In the sport of cycling, there are certain basic metrics that athletes monitor in order to improve performance and stay competitive. One of the basic cycling metrics is cadence. Put simply, cadence is how fast or slow the cyclist is pedaling. It is most often measured in revolutions per minute (RPM). Having a smooth cadence is necessary for effective pedal strokes and more powerful cycling. Improving your cycling cadence can lead to higher race finishes and faster ride times. 

Why is improving cadence important?

Improving cadence not only leads to faster finish times, but it also puts less strain on your muscles with each pedal stroke. Enhancing cadence is done over time and takes training to improve. When cycling outdoors, the easiest way to increase cadence is to go to an easier gear. Because there will be less force to pedal against, it will be easier to pedal at lighter speeds. 

One of the easiest ways for amateur cyclists to improve overall power and force while cycling is to pedal at the optimal cadence you want, then start to do intervals at higher levels of resistance while maintaining cadence. This will allow you to get used to pedaling at higher intensities while not sacrificing speed. Through improving your cadence, you’ll be able to maintain a consistent speed, which will help you become a better rider. 

What is the ideal cadence for cyclists?

There is no one-size-fits-all cadence for every cyclist. Every individual has a different optimal cadence and gear to get the most effective pedal stroke. For amateur cyclists who are looking for a good target, aiming for 80-90 RPM is a good goal for beginners because it helps avoid leg fatigue for long periods of time while utilizing energy from slow-twitch muscles. As you begin to learn more about your body and what feels best while you’re cycling, you can set personal goals based on what feels best. 

How to improve cadence off of the bike?

There are things that you can do besides cycling to help improve your cadence. Having flexibility and mobility, especially in your back, hips, and knees, will help to improve your cadence. By working on strengthening these muscle groups and keeping them flexible, cyclists can ensure they are firing the right muscle groups while riding. By tapping into the right muscle groups and not relying on one muscle group or overcompensating due to lack of strength or mobility, the fatigue you experience in your legs while riding will be greatly reduced. Less leg fatigue will translate to the athlete’s ability to maintain higher cadences for longer.

Conclusion

Cadence is one of the major metrics and building blocks of cycling. It is unique to each athlete and is something that can always be improved. There are numerous workouts available on the internet to help athletes improve their cadence at higher gears, which will help them ride more effectively and efficiently. By being able to cycle at a higher cadence, you will also fatigue slower and be able to ride longer and harder.