Cadence speed

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2004-12-15 4:14 PM

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Regular
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Philadelphia, PA
Subject: Cadence speed
What is a good cadence to train at? Since I moved indoors for the winter I've been using a stationary bike and recently purchased a fluid trainer and am waiting for it to arrive. It seems on the stationary bike it is comfortable to peddle at 95-100 rpm but I usually don't peddle this fast on the road. Should I just pick a higher gear or is this a better cadence?

2004-12-15 4:36 PM
in reply to: #92997

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Pro
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Broomfield, Colorado
Subject: RE: Cadence speed
In general 90 is good when you are on flat areas, so that coincides with the easier gears indoors.  If you are able to keep it at 95-100, that is great!  I think you are fine with what you're doing.
2004-12-15 4:39 PM
in reply to: #92997

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Sydney
Subject: RE: Cadence speed
And perhaps look at increasing your cadence on the road, drop a gear and spin faster, from what I have read here, higher cadence = fresher legs for the run.
2004-12-15 7:26 PM
in reply to: #92997

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Oregon
Subject: RE: Cadence speed
Thats a good question. I'm spinning at about 95-100 on my trainer too. Every 5 min. I switch down/up a gear to make it more difficult/easier, but still try to keep the same cadence.

2004-12-15 8:34 PM
in reply to: #92997

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Singapore
Subject: RE: Cadence speed

The stationary bike cadence counter is alittle weird.  I go at about 120+rpm which NEVER happens on the road. 

Depending on what system you're trying to develop, different cadences will have different effects.  Generally,  go at about 85-95 on the road.  Will save your legs for the run.  If you feel that you're not pedalling hard enough, then pick a lower gear.  Avoid LOW cadences < 70.......bad for your knees...

2004-12-16 10:16 AM
in reply to: #92997

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Elite
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Chicago
Subject: RE: Cadence speed
I agree. Hovering at 90rpm is perfect. Not only will your legs feel "fresher" you'll also be flushing out all that waste product in your legs faster than if your rpm was lower.


2004-12-16 2:15 PM
in reply to: #92997

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Pro
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Virginia Beach, VA
Subject: RE: Cadence speed
Don't trust the stationary bikes at the gym. I've been riding my trainer for about a month and usually work at around 85-90rpm. I never bothered to look at the rpm on the stationary bike at my gym but I happened to take a peek the other day and it said I was doing 120rpm...NO WAY! I trust my cycle computer. Of course you also have to add 3lbs for every 100 on the scale to get your accurate weight at my gym too
2004-12-16 7:51 PM
in reply to: #93357

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Not a Coach
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Subject: RE: Cadence speed
TH3_FRB - 2004-12-16 2:15 PMDon't trust the stationary bikes at the gym.


Of all the readings on the stationary bike at the gym, the RPM is the one I've trusted the most.  All it's got to do is count, right?
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