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The right cadence.: Riders debate over the right cadence.

© Joseph Pucci

Cadences of 85 to 95 rpm are typical but is this optimal for performance? Yes it is. A popular explanation for these cadences is that it is more efficient. This is in fact true for cyclists but not so for non-cyclists.

It turns out that non-cyclists do not have the specific muscle groups developed to manage the higher rpm. A non-cyclist will find that cadences of 45 to 65 rpm are easier to maintain but the consumption of oxygen will be higher when compared to the amount of work done.

On the other hand cyclists find that cadences of 90 to 100 rpm are easier to maintain but the amount of work done compared to the oxygen consumed is greater. Another possible factor in the choice to spin is that cyclist perceive that exertion at the higher cadences is less and several studies have shown that as cadence increases at constant power output, the peak force on the pedals decline, this alone may be explain desire for higher cadences. Next week we'll look into the best ways to train for improved leg speed in the winter lay-up.

Joe Pucci

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