You might think professional cyclists have always ridden with super high cadence for all of history. However, the reality about cycling cadence could catch you off guard. Modern pros keep their cadences between 90-100 RPM, though riders in the past chose to pedal much slower at about 65 RPM.
A newer study, published in 2019 by British researchers shows that the best cycling cadence changes substantially based on your fitness level and muscle fibre type. Some amateur riders actually do worse at higher cadences. Professional cyclists get better results from faster pedaling rates between 70-90 RPM on endurance rides. But during sprints, even the pros switch to 100-120 RPM to maximize their performance.
Let's explore the science behind the perfect pedaling speed. These insights will help you discover your ideal cadence, no matter if you ride on weekends or dream of racing professionally.
Cycling cadence measures your pedaling speed in revolutions per minute (RPM). To cite an instance, a cadence of 60 RPM means your right pedal makes 60 full circles in one minute.
You don't need expensive equipment to measure cadence. A simple cadence sensor on your bike's chainstay tracks pedal rotations. Your power meter or smart trainer will also automatically record cadence data.
Two key elements create power output on the bike: cadence and force. The power you generate equals your pedal force multiplied by your cadence. This relationship shows why cadence plays a crucial role in speed and efficiency.
Your chosen cadence impacts different body systems. Lower cadences just need more muscle force per pedal stroke and engage fast-twitch muscle fibers. Higher cadences move the workload to your cardiovascular system, which requires less force but more oxygen.
Research reveals several myths about "perfect" cycling cadence. These common misconceptions include:
Studies show that optimal cadence varies based on multiple factors. Recreational cyclists find comfort at 60-80 RPM. On top of that, it shows professional cyclists adjust their cadence based on terrain - using about 90 RPM on flat stages but dropping to 70 RPM during mountain climbs.
Your fitness level, experience, and riding goals determine your ideal cadence. Less experienced riders perform better at lower cadences, while elite cyclists benefit from higher rates. Research confirms that freely chosen cadence varies among individuals based on factors like fitness, age, and strength.
Everyone has their own sweet spot when it comes to cycling cadence. Research shows most cyclists naturally settle into pedaling rates between 80-100 RPM. Beginners tend to pedal a bit slower as they start out.
New cyclists should look for a comfortable cadence around 70-80 RPM. This range helps your cardiovascular system adapt without too much strain. Studies show untrained cyclists do better at lower cadences. We noticed this happens because their bodies haven't developed the right muscle patterns for faster pedaling yet.
Your muscle fibre type is a vital part of finding your ideal cadence. Cyclists who build muscle easily prefer lower cadences around 75-85 RPM. Leaner cyclists naturally drift toward higher rates. Your cardiovascular fitness and muscle makeup together shape the perfect pedaling speed for you.
You can measure your baseline cadence in several ways:
Many cyclists don't judge their actual cadence correctly. They often think they're pedaling slower than they really are. Getting accurate measurements is the key to getting better. A study of experienced riders shows they usually prefer cadences between 65-75 RPM or 82-92 RPM.
Power output drops about 6% when you pedal 20 RPM above or below your best cadence. This shows why finding your personal sweet spot matters so much. You'll just need to gather data over at least 6 months and try different cadences during training and racing.
Note that your best cadence changes based on terrain and riding conditions. Road cyclists usually keep 75-95 RPM during long rides but push up to 95-110 RPM for intense bursts. The goal isn't to stick to one perfect cadence. Instead, you should develop what experts call "cadence agility" - knowing how to switch smoothly between different pedaling speeds as needed.
Professional cyclists know how to adapt their pedaling speeds through experience and scientific research. Research shows elite riders use different cadences based on their specialization and race conditions.
Sprint specialists and climbers use different cadences because their bodies just need different things. Sprint specialists usually keep their cadences between 100-120 RPM during explosive efforts. BMX cyclists can hit peak power at even higher cadences of 220-240 RPM. On the other hand, climbers prefer lower cadences of 70-75 RPM on Category 1 climbs.
Riders adjust their cadence based on course conditions and race dynamics.
Riders must change their cadence during:
A pro rider's cadence choice depends on power output. Studies show that gross efficiency peaks at specific cadences for different power outputs. The relationship between cadence and power reveals that:
Pro cyclists understand that power outputs beyond 250 watts directly relate to higher cadences. Elite riders can maintain strong force at high cadences - this sets them apart from amateur cyclists. This skill lets them produce sustained power outputs that exceed 400 watts for long periods while keeping optimal cadence.
Cyclists at all levels face common roadblocks while learning the right cadence. These challenges affect your pedaling technique, but understanding them helps you develop a smoother and more efficient style.
Riders bounce in their seats when they pedal at cadences beyond their skill level. This happens because they push down too forcefully on the pedals instead of creating a smooth, circular motion. Most cyclists face this issue when they try cadences above 100 RPM without proper form training.
To eliminate bouncing, focus on these elements:
Poor cadence techniques lead to speed control issues. Research shows that riders struggle to maintain consistent power output during speed transitions. This happens because their neuromuscular system hasn't developed the coordination needed for higher cadences.
Pro cyclists master this through smart cadence control. They adapt their pedaling rate based on terrain and power needs. To cite an instance, they keep steady cadences between 85-95 RPM on flat terrain and adjust smoothly for elevation changes.
Your cycling form improves with the right position. You should avoid slouching in the saddle because it limits muscle activation. A slight forward rotation of your hips helps you maintain better control and power transfer.
A light grip on the handlebars reduces energy waste and upper body tension. All the same, you need an engaged core for stability, especially when you have high-cadence efforts.
Single-leg focus drills are a great way to get smoother pedaling. You should spend 90 seconds on one leg's movement pattern and pay attention to the entire pedal stroke. Focus on keeping tension through the chain throughout the complete rotation.
Your improvement speeds up when you add endurance spinning to your training. Start by raising your typical cadence by 3-5 RPM for five-minute intervals. Your heart rate shouldn't spike more than a few beats per minute. This drill helps develop better pedaling efficiency without pushing too hard.
Well-laid-out training sessions help you discover the full potential of optimal cycling cadence. We found that focused cadence practice improves neuromuscular coordination and pedalling efficiency.
New riders should start with endurance spinning, a fundamental drill that builds the foundations for higher cadence riding. Your typical cadence should increase by 3-5 RPM during five-minute intervals. You can then return to your normal cadence before repeating the sequence.
Single-leg focus drills are the life-blood of cadence development. These exercises need:
New riders should add spin-ups to their training. These drills involve:
Experienced riders benefit from structured high-cadence intervals. A tested progression has three key workouts:
High-Cadence Session 1
High-Cadence Session 2
High-Cadence Session 3
Proper form is vital throughout these sessions. Your upper body should stay relaxed, elbows bent, with a light grip on the handlebars. You should also focus on keeping consistent chain tension to prevent any slack.
Advanced riders should practice climbing in heart rate zones 4/5 at 70-90 RPM. Relaxed, high-RPM pedaling with proper form works best on descents.
Variable cadence training serves as a powerful tool for experienced cyclists. This technique alternates between high cadence (90-100 RPM) and lower cadence (70-80 RPM) to boost energy conservation.
Cadence improvements need patience. Research shows that adaptations can take weeks to months, and consistent practice leads to the most important gains. Your form should stay proper throughout all drills and sessions. This creates the foundation for long-term cadence development.
Cycling cadence is highly personal. It depends on many factors rather than following a single approach. Studies show that the best pedaling rates change based on your fitness level, muscle composition, and riding conditions.
Pro cyclists show this really well. They move from 70 RPM on steep climbs to 120 RPM during sprints. Their experience shows us that knowing how to use different cadences matters more than chasing one "perfect" number.
You'll need patience and practice to find your ideal cadence. Start at comfortable speeds around 70-80 RPM. Then try different rates while keeping proper form. Your body will tell you when something's wrong - bouncing, losing control, or poor positioning means you should adjust.
Any cyclist can develop smoother and more efficient pedaling through training sessions and specific drills. The key is to build cadence agility so you can smoothly switch between different pedaling speeds when you need to.
The science of cycling cadence keeps evolving. One thing stays true though - your best pedaling rate should match your body and goals. Use these guidelines and training methods as your foundation while you find what works best for your style.
Every pedal stroke opens doors to smoother, more efficient riding. Through dedicated practice and thoughtful training, you'll discover a whole new world of cycling possibilities. The real magic happens when you develop cadence agility - that beautiful ability to float between different speeds like a dancer following the music.
While scientists continue unlocking cadence mysteries, one truth shines bright: your perfect pedaling speed matches your unique body and dreams. Take these guidelines as your compass, but let your cycling heart chart the course to your own cadence sweet spot.
