When should you ride in a low cadence?

We believe there are three overall uses that low cadence can optimize performance.

Low Cadence (50 – 70 rpm) can be used to raise your cycling performance. When I entered the coaching world from the professional athlete ranks, I found that most cyclists did not know the benefits of training and riding with low cadence.

Cycling at a lower cadence typically puts more strain on your muscles, while a higher cadence shifts the load more to your cardiovascular system, says Dr Xavier Disley of Aero Coach, who has researched cycling efficiency and cadence, working with a number of elite cyclists.

If you have a more muscular build, you’re likely to be more comfortable at a lower cadence, while a wiry rider will probably want push a lower gear at higher revs. While many preach low cadence is not an optimal cadence for all cycling, we argue that it can be very useful in improving cycling performance in the following four areas:


I. Improved Strength

Low cadence training is ideal for on-the-bike strength training. Low rpm create a scenario that allows you to pedal with high torque (high force). This extra torque requires more muscle fiber activation to push the cranks around, thus being great for strength training.

II. Optimized Pedaling Technique

Pedaling at a low cadence enables you to feel your pedal stroke technique and track each muscle group’s timing and use as you go around each circle. You can feel the “dead spots” in your stroke where you need to work on strength and technique as well.

III. Controlled Effort

Low cadence can be used on the execution side of performance for allowing you to stay in your physical zones when the terrain potentially forces you to ride too hard. A good example of this is a steep climb where if you try to ride the higher cadence that you are normally riding in, it will push you above your threshold climbing zones. Dropping down into a lower cadence will help you keep momentum up the climb while allowing you to use the optimal lower physical zones.

Post time: Sep-17-2022