What is the best pedaling cadence on the bicycle?

How important is the cadence In cycling? What is better: a high cadence or a low cadence? How is cadence on the bicycle measured? You may have asked yourself some of these questions when going out by bike. Especially, at a time when you do not just find your ideal rhythm. Pedaling is the basis of cycling and the speed with which you do influences your training and your progression. The pedaling cadence interprets this speed and allows the cyclist to vary it to its benefit. Knowing how to control pedaling cadence implies, above all, a control of the energy you spend to extract the maximum performance of each pedal blow.

Pedaling cadence, what is it and how to measure it?

The pedaling cadence is defined as the number of times per minute that the pedal takes a complete turn. Cadence in cycling is measured in revolutions per minute (RPM) and is a basic measure of training used throughout the world.

Cadence sensor, the measurement device

To know exactly our pedaling cadence, we must have a sensor or cadence meter on our bicycle. It is a small device that is usually installed on the inner face of one of the arms of the connecting rod. The latest generation are integrated into the component itself or in the pedals, such as those of the brand Garmin This sensor measures the RPM of the pedaling thanks to an electronic accelerometer installed inside. [Captation Id = "Attachment_7987" Align = "Alignnone" Width = "744"] Image: Garmin cadence sensor.[/caption]

There are several types of cadence sensors: some are installed in the rod arm, others are integrated into the pedals, and even there are those that are attached to the rear sheath.

From the sensor, cadence data can be transmitted by Bluetooth or ant+ connection to a compatible cyclocomputer. They can also be transmitted to the mobile phone, through an application. There are free.

Why measure your pedaling cadence

Bike bike controlling pedaling cadence is advisable for any cyclist, has the level you have. It is not an exclusive issue of professionals. Here are several reasons to install a cadence meter on your bike: 1. You will improve your rhythm Knowing your cadence will give you a reference on which to introduce improvements in your pedaling. In this way, you will make the most of the energy on each pedal. You can increase or reduce the rhythm based on the RPM that marks the cyclocomputer. Working with objective data, and in real time, is always an advantage to progress as a cyclist. 2. You will get less If you optimize the cadence, you will better make the energy you transmit with the pedaling better. You will save strength and avoid problems such as sudden performance declines, feared Birds, etc. [CAPTION ID = "Attachment_6529" Align = "Alignnone" Width = "744"] Image: Munbaik - Unspash[/caption] 3. You will improve your physical form This savings of forces will allow you to finish training or the route with less fatigue. This aspect accelerates recovery and ends up improving the state in a medium and long term. To do this, it is necessary to know how to interpret cadence data. You should know how to move from a slow cadence to an intermediate or fast, depending on the route and your form of form. 4. Economic and simple to interpret Acquire a cadence sensor is not expensive. From 10 euros, you can find reliable devices ready to match via Bluetooth with an application. You can download it from the main App Stores. In addition, its installation is simple and fast. As economic cadence sensors we recommend those of brands such as Taope or the German Sigma. Those of the latter brand can match them with their mid -middle and high cycling. [Captation Id = "Attachment_7990" Align = "Alignnone" Width = "744"] Image: Sigma cadence sensor.[/caption]

Pedaling slowly or fast, what is better? (Low or high cadence)

It is one of the most frequent doubts when talking about pedaling and cadence. We anticipate that there is no concrete response, just as there is no ideal cadence. The correct pedaling cadence will depend on each cyclist and its form of form, the type of route or training (initiation, background, explosiveness) or the mechanics of the bicycle (chosen developments, weight, etc). There are many factors to take into account and, therefore, the cadence must adapt to them. In any case, we can give you some guidelines so you can adopt your optimal cadence rhythm.

Efficient and effective cadence: What are and differences

When working with the pedaling cadence, there are two clear objectives: find the efficient cadence and find the Effective cadence. Efficient cadence is defined as that with spending less energy to generate the same watts. Effective cadence is that with which we can generate more power. To exactly determine your efficient and ideal cadence, you can use a potentiometer. It is recommended, but not essential. Next, we help you understand and train the three levels of cadence that you must contemplate for your preparation.

Cadence levels: low, medium and high

Establishing ranges or cadence levels according to the RPM number can be a good starting point to interpret the data and determine your efficient and efficient cadence.

Low cadence (50 - 70 rpm)

Low cadences are usually moved in a range of between 50 and 70 rpm. To do this, longer or hard developments are used, using the large dish in combination with medium and small crowns. Rolling with low cadences involves training aspects such as the strength or technique of the pedaling itself. On a physical level, more fibers and muscle groups are involved in such a cadence. In practice, it is also a technical resource to pedal more efficiently on flat terrain or light and good condition. Always, yes, with a medium-high level or status. This cadence requires high effort intensity.

Medium cadence (70 - 90 rpm)

In this range of cadence, aspects such as resistance or speed are trained. We can say that it is the underlying cadence, of the long routes. The intensity is moderate to work the resistance and high to explore your speed limits.

High cadence (90 - 110 rpm)

Finally, a high pedaling cadence allows to improve explosiveness, power and maximum speed. Within this segment, you can pedal at low, medium and high intensities. In low intensities, a short and fluid development is chosen, which favors the recovery or prior heating. In average intensities, power and explosiveness are trained (choosing average development). And in high intensities the maximum speed and power are trained. Moving in this cadence scheme, you can start interpreting the RPM. This will allow you to plan your preparation and train all facets to improve your state in a general way (resistance, explosiveness and speed). And remember, constancy and planning is the key to making the most of cadence training.