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average cycling RPM?
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 2009-07-18 2:42 AM |
Veteran 294   Boston |  Subject: average cycling RPM?I'm desperately trying to get better on the bike, as running is my longstanding background and swimming...well, until recently, I've been content with just loving the feeling of being in water. Anyway, I used to think higher rpm was best for getting better and faster on the bike, so I would practice trying to get to 110rpm comfortably, but the gear was low. Just recently I decided to switch to higher gears and lower RPM, and I was going a lot faster, but I got injured! (I think my muscles just weren't prepared for what I was throwing at it.) For all of you out there (especially those who are averaging 18mph and over), what is your average RPM? **Sorry I pressed enter before adding 115-125rpm and >125rpm so please add that if that is your average!** Thanks! Edited by cam224 2009-07-18 2:45 AM |
| 2009-07-18 4:29 AM in reply to: #2293050 |
| Subject: RE: average cycling RPM? I'm comfortable around 85ish and start to wiggle in my seat about 110-115 so anywhere between those two is what I shoot for. |
| 2009-07-18 4:39 AM in reply to: #2293050 |
Master 1853  syracuse | Subject: RE: average cycling RPM? dont aim for specific RPM, rather just ride. aim for a certain number of miles each week, than continue to increase it. in terms of RPMs, you do want to be higher, 90+ or so, but you really should find a comfortable range for you. just ride a lot and you'll eventually find an RPM that feels good, and chances are it will be 85-90-95 or something like that.... |
| 2009-07-18 4:50 AM in reply to: #2293050 |
Champion 19812  MA | Subject: RE: average cycling RPM? If you ride with lower cadence your HR is lower, higher cadence HR is higher. I have power meter and have been playing around with this last few years. When I started I had low RPMs my first coach had me work on increasing my cadence so my normal was 97. New coach has me lowering my cadence so now my average is 80-85. I can put out more power and go faster at lower HR with the lower cadence which is the goal for long course triathlete. Most folks fall into what's comfortable for them place. |
| 2009-07-18 5:40 AM in reply to: #2293050 |
| Veteran 261 Townsville, Australia | Subject: RE: average cycling RPM? I took some advice from a cycle racer friend of mine.. basically ride at 90 rpm to build your base fitness.. this felt weird for a long time, but I really do think it works.. Riding Aero though.. I really do not go much higher than 80. |
| 2009-07-18 6:04 AM in reply to: #2293050 |
| Veteran 294 Boston | Subject: RE: average cycling RPM? huh, interesting. All of this input is really helping me put things into perspective - thanks!  |
| 2009-07-18 6:32 AM in reply to: #2293050 |
Cycling Guru 15134 Fulton, MD | Subject: RE: average cycling RPM? Guess my response .......  |
| 2009-07-18 7:32 AM in reply to: #2293050 |
Master 1702 Southern Ontario | Subject: RE: average cycling RPM? I spin slow. I've been told by lots of the roadies that I need to increase my cadence, but I'm comfortable where I am and I can hold decent speeds so I haven't worried about it this year. I also push big gears - but I have that luxury as I have NO HILLS anywhere near me. (Oh - I ride back and forth over the overpass of the highway - but that's about it...) There was an article about Chrissy Wellington in Triathlete a couple months ago about pushing bigger gears ... but I already did so I figured there was nothing to worry about. |
| 2009-07-18 8:31 AM in reply to: #2293050 |
| New user 476 | Subject: RE: average cycling RPM? For me it takes more strength and energy to have a low cadence then it does to have a higher one. When I ride with friends they think I'm peddling like mad. It's comfortable for me. I would rather peddle at 85 rpm then say 60 and have to "push" harder. There's a video on this site somewhere that talks about the amount of energy used is actually less/more efficient at a higher cadence.....(I'll see if I can find it) |
| 2009-07-18 8:53 AM in reply to: #2293050 |
Coach 10487 Boston, MA | Subject: RE: average cycling RPM? shoot for anything between 80 to 110 rpms, your body will self-select the right rpm for you based on fitness, power, terrain, etc. You don't need to worry more beyond that. Let your body do its thing and just ride and ride and ride if increasing your speed is what you are after. Some times go very long, others mid distance and moderate, some others short and hard. Unless you are riding a LOT (200+ mpw) no need to waste sessions going easy. Good luck! Edited by JorgeM 2009-07-18 8:54 AM |
| 2009-07-19 10:17 AM in reply to: #2293050 |
Master 1651 Breckenridge, CO | Subject: RE: average cycling RPM? I picked 75-85 as I push some fairly large gears but don't monitor (or care) what my exact average cadence is. The best climber I ride with has an amazingly low cadence while climbing. I try to stay on his wheel as long as possible but he always eventually pulls away and there's just nothing (high cadence, low cadence, out-of-the saddle) I can do to hang on. Watching that slow powerful pedal stroke slowly pull away is frustrating. The last time we rode together, right at a steep part of the climb where he thought I'd be really hurting he shifted up a gear to mess with my head, (which worked) and he put about 10 seconds on me quickly. When I saw that chain move right the first thought that went through my head was, "No f'ing way... I'm done." |
| 2009-07-19 10:31 AM in reply to: #2293050 |
Expert 1116 Thornton, CO | Subject: RE: average cycling RPM? Just looked at my computer from yesterdays ride, I averaged 19.2mph over 33miles, most of it was on the aerobars and my cadence was 78. I do know that I tend to ride a slower cadence when I'm in the aero position. I don't know if this is the best way to do it, but I have clip ons, so I have to reach for the hoods with one hand if I want to shift. To limit that, I tend to switch into a higher gear much sooner than I do when I'm riding on the hoods or in the drops. So it naturally slows my cadence down when I do that, plus, 95rpm with my knees coming up that close to my chest just doesn't feel good to me. I believe when I'm not using the bars and not climbing up a mountain here in CO, I tend to feel most comfortable with the cadence around 90. |
| 2009-07-19 11:06 AM in reply to: #2293050 |
Expert 1146 Johns Creek, Georgia | Subject: RE: average cycling RPM? My leg muscles are larger and thus produce more torque, thus I use lower gears and keep high speed. On race day my avg RPM's are 85. I train around 77-80 RPM's. I am working to increase this though to 90 so I'd have to agree with those that say 85-95 is a good range. If you are doing > 95, then you need to be teaching class, not asking. |
| 2009-07-19 10:15 PM in reply to: #2293050 |
| Veteran 294 Boston | Subject: RE: average cycling RPM? Thanks so much for everyone posting - I think I had had a very warped impression of how fast peoples' rpms are and that I was working on lower gears just to get to that imaginary number. I know there are a lot of things wrong with that presumption but the point is there is a lot of great advice in this thread and thanks to everyone who took the time to post! |
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