Train Smart — Improve Cadence and Efficiency

As we get closer to the that starts and ends at the Martinez Marina, it is important that you develop good riding habits that will help you ride longer and faster while conserving energy.

Every cyclist has an ideal "cadence" (pedal speed). When you are pedaling at your ideal cadence, you are turning the pedals over (spinning) at your highest level of sustainable power. You select your cadence by shifting gears. The gear needed to allow your "ideal" cadence will depend on the slope of the road, the wind conditions and your conditioning.

Higher gears put more resistance on the pedals. If you select a gear that is too high for the conditions, it will force you into a slower cadence. Pedaling slower than your ideal cadence wastes energy, and increases the risk of muscle strains to the knees and hips.

Lower gears make the pedals easier to turn, so it becomes easier to spin at a fast cadence. Pedaling faster than your ideal cadence will tire you out and fatigue your leg muscles.

Inexperienced cyclists often pedal at a cadence that is too slow, (too high a gear). They sometimes think that this is better exercise, because they have to push harder on the pedals. This is an illusion.

Pushing a high gear at a slow cadence is like power lifting. It is good for building muscle mass in the legs but you can hurt yourself if you overdo it.

Spinning a lower gear at a quick cadence is more like swimming. The rapid motion makes the legs supple and flexible, is highly aerobic, and reduces wear and tear on the joints. With practice, spinning becomes easier.

How Do I Work on Cadence?

            High Cadence Drill

• 1-3 Sets
• 2-5 minutes at cadence of 100-120
• 5-8 minutes easy recovery riding 80-90 RPM

Your goal is foot speed, not force. Use a low gear and focus on fast turnover. Relax the upper body and feet — no bouncing. Gradually increase the length of the interval and reduce the recovery interval as your body adapts.

Where Can I Do the Drill?

You can do this drill at the end of a long ride, as part of a recovery ride, on a flat or hilly route, in different wind conditions, indoors or outdoors. 

Try this on a spin bike indoors. For an outside route, try Alhambra Valley Road,  a relatively smooth, flat road well suited for practicing. 

For a challenge, try Franklin Canyon Road. It offers a little more elevation. The Martinez/Benicia Bridge bike path is another good location to do repeats of this drill. Either way has a slight uphill, then downhill, and you will inevitably have a head wind in one direction.

Remember the drill is not about force but speed and quick turnover. Once you have mastered a faster pedaling cadence you are on your way to harnessing more power, and experiencing higher efficiency and less leg fatigue.