If you’re still muscling your way through rides in the biggest gear possible, we need to talk. That slow, grinding pedal stroke might feel powerful, but there’s a good chance it’s holding you back.
Let’s explore why your pedaling speed (cadence) matters and how a few simple tweaks could revolutionize your cycling.
What’s the Deal with Cadence?
Cadence is simply how fast you turn the pedals, measured in revolutions per minute (RPM). While many newer cyclists naturally gravitate toward a slow, powerful grind at 50-60 RPM, the sweet spot for optimal cycling actually lies between 80-90 RPM on flat terrain.
💡 To be clear, there is no hard fixed rule for cadence. Some actually prefer “grinding” along at a lower cadence – and that’s totally fine!
A lot of cyclist, however do “grind” in harder gears, when they might actually be better off increasing cadence and “spinning”.
This isn’t just some arbitrary number that cycling coaches pulled out of thin air.
Professional cyclists typically maintain cadences between 85-95 RPM during regular riding, and they can spike well above 100 RPM during intense efforts.
They’ve learned through years of experience that this range offers the best balance of efficiency and power.
Why Faster Can Be Better
Think of cadence like gears in a car. Sure, you could lug around in first gear all day, but your engine wouldn’t thank you for it.
The same principle applies to your legs, and the benefits of a higher cadence are substantial.
The Good Stuff
- Your muscles fatigue more slowly because each pedal stroke requires less force
- Your cardiovascular system takes more of the load, which is exactly what you want for endurance
- Your knees may face less strain, potentially reducing injury risk
- You’ll have better power distribution throughout your pedal stroke
- Quick cadence allows for faster responses to changes in terrain or pace
- Higher cadences typically lead to better overall endurance on longer rides
When Lower Cadence Makes Sense
Sometimes grinding it out in a bigger gear isn’t such a bad idea.
Low cadence work (60-70 RPM) can help build muscular strength and power, much like weight training in the gym. It’s particularly useful for short, steep climbs where maintaining a high cadence might cause you to lose momentum.
A lot of newer cyclists prefer the lower cadences, and find higher cadence “difficult”. That’s totally fine!
Some riders also find they’re more efficient at slightly lower cadences, especially during time trials or steady efforts. The key is to avoid extremely low cadences (below 60 RPM) that put excessive stress on your knees and joints.
The Science Part (Don’t Worry, We’ll Keep it Simple)
Here’s something interesting: higher cadence actually uses more oxygen and energy than a slower spin.
Your body has to work harder to stabilize itself, and your muscles need more energy to contract quickly. Scientists have found that producing the same power output at higher RPMs requires greater oxygen uptake.
But here’s the thing: despite being less efficient on paper, most cyclists still perform better at higher cadences. It’s like choosing to take many small steps instead of fewer giant leaps.
The increased oxygen demand is offset by reduced muscular fatigue, which becomes crucial during longer rides.
The Balancing Act
Your body naturally tries to find the sweet spot between metabolic cost (how much energy you’re using) and neuromuscular fatigue (how tired your muscles get).
This is why many cyclists settle into what’s called their “Freely Chosen Cadence” (FCC), typically falling between 80-100 RPM.
How to Boost Your Cadence
Ready to speed up those pedal strokes?
Here’s how to do it without feeling like your legs are running away from you:
Start Here
- Shift to an easier gear (yes, it’s okay to do this)
- Focus on smooth, circular pedal strokes
- Keep your upper body relaxed (no death grip on the handlebars)
- Start with short periods at higher cadence, gradually increasing duration
- Pay attention to your form; if it deteriorates, dial it back
Level Up Your Training
- Try “spin-ups”: 30-second bursts of faster-than-normal pedaling
- Increase your typical cadence by 5 RPM at a time
- Use your bike computer to monitor progress (if you have one)
- Practice high-cadence intervals during regular rides
- Work on maintaining power output while increasing cadence
Common Challenges and Solutions
Many cyclists struggle with bouncing in the saddle when trying to increase their cadence. This usually happens because of too much tension in the upper body or pushing too hard on the pedals.
Focus on staying relaxed and think about making smooth, circular pedal strokes rather than pushing down forcefully.
Cadence for Different Scenarios
Your optimal cadence will vary depending on the situation:
- Flat roads: Aim for 85-95 RPM
- Climbing: Slightly lower, typically 70-85 RPM
- Sprinting: Often over 100 RPM
- Recovery rides: Whatever feels comfortable, usually 80-90 RPM
The Bottom Line
Higher cadence isn’t about finding one perfect number. It’s about expanding your range so you can handle whatever the road throws at you. The key is to develop the ability to comfortably spin at various cadences, allowing you to adapt to different situations.
Start practicing higher cadence on your next ride. Your legs might protest at first, but stick with it. Soon enough, you’ll be spinning smoothly while the gear mashers wonder why you make it look so easy.
Remember: cycling is about working smarter, not harder. Sometimes that means spinning faster, even if it feels weird at first. Give your body time to adapt, and you’ll likely find yourself naturally gravitating toward higher cadences as your cycling efficiency improves.
Also Remember: only spin faster if you enjoy it! After all, cycling SHOULD BE FUN.
Did you enjoy this article? Why not share with others 👇
