Spin class regulars will constantly hear me preach about cycling cadence. Our new Livestrong bikes at the 1211 club have computers that show our cadence in RPM’s (revolutions per minutes), and outdoor bikes can be rigged with similar computers.
You’ve heard me say it again and again: on a flat road, target a cadence of 80-110. On a hill, 60-80 is the ideal number (with cadences slightly below 60 acceptable for short periods of time as long as the pedal stroke is smooth and you don’t feel any knee pain).
Why are such cadences recommended? No one explains it better than cycling guru Jennifer Sage. In short, cadences below 60 offer no additional fitness benefits, are less efficient, and only set you up for knee injury. With cadences over 110, chances are you’re not riding the bike–the bike is riding you, resulting in little to no real fitness benefits.
As Jennifer points out, all riders are different and while “60-80 on hills/80-110 on flats” is a good guide, ideal cadence depends on the individual rider. On the low end, make sure you can still move the pedals in smooth circles and that you don’t have so much weight on the wheel that it induces knee pain. On the upper end, make sure you’re not bouncing in the seat, that you feel the flywheel engaged and the road under your tire.
For more, read the words from the master Jennifer Sage in these articles at Active.com:
Happy, safe riding!
