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Higher cadence versus higher gear
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 2005-02-28 8:26 PM |
Master  1557    Maine |  Subject: Higher cadence versus higher gearThe last few days on the trainer I decided to take it easy and gear down a notch. However, I've noticed that with the easier gear I tend to crank up the cadence, and I've actually been maintaining a higher speed. The cadence seems pretty high (I'm estimating around 100-110), but it feels like I can keep it up much longer. So my questions would be - which is better (i.e., saves your legs more for the run), keeping a much higher cadence, or going with the higher gear and a more reasonable cadence? How do you balance the two? Thanks for any advice on this, Rob |
| 2005-02-28 8:41 PM in reply to: #123705 |
Veteran 279 Richmond, VA | Subject: RE: Higher cadence versus higher gear Hit reply by accident, I have no useful comments, but am eager to read any. Edited by fraggle 2005-02-28 8:42 PM |
| 2005-02-28 8:48 PM in reply to: #123705 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Higher cadence versus higher gear Higher cadence. Most people are going to find that a cadence of 85-95 is going to be most efficient. I tell my cyclist to spin until their hips start to rock. At that point, shift to a higher gear. |
| 2005-02-28 9:00 PM in reply to: #123705 |
Expert 1013 White House, TN | Subject: RE: Higher cadence versus higher gear As usual, the bear is right. Higher cadence will be better in the long-run (pun intended). I seem to remember reading somewhere that, in some riders, higher cadence in lower gears can produce more power than lower cadences in higher gears. |
| 2005-02-28 9:15 PM in reply to: #123705 |
Extreme Veteran 427 Shiloh Illinois | Subject: RE: Higher cadence versus higher gear Dont go over 110 rpm though |
| 2005-02-28 9:25 PM in reply to: #123705 |
Extreme Veteran 441 windsor, ontario | Subject: RE: Higher cadence versus higher gear definitely cadence...as you move to the higher gears, and feel the 'burn', you are creating lactic acid...which will affect your run significantly, and negatively...just spin away, and save your legs for the run... d |
| 2005-02-28 10:13 PM in reply to: #123705 |
Extreme Veteran 591 Miami, FL | Subject: RE: Higher cadence versus higher gear Thanks for asking this question because I had been wondering about this myself. |
| 2005-02-28 10:24 PM in reply to: #123705 |
Master 2233 Mechanicsburg, PA | Subject: RE: Higher cadence versus higher gear Big fan of cadence over gearing here. Last fall, and even more so over the winter, I've worked on getting both my cycling and running cadence to be 85 to 95 rpm. For me, it's made a big difference in my bike to run transition... -Frank |
| 2005-03-01 7:23 AM in reply to: #123737 |
| Member 27 NH | Subject: RE: Higher cadence versus higher gear Why do you say not to go over 110??? |
| 2005-03-01 7:36 AM in reply to: #123705 |
Extreme Veteran 596 ma | Subject: RE: Higher cadence versus higher gear I just started going to a cycling clinic that uses computrainers. Some of the drills use the wattage, where the instructor tells me what to set it at, and then what rpm to pedal at. Other drills use the gears. Some drills are cadence based, while others are resistance? I get the natural jist that one is strength based, the other speed, but I'd love to really understand what is happening in each drill. Every week she increases the wattage I have to set it at. How does the wattage translate, in gears? |
| 2005-03-01 8:16 AM in reply to: #123705 |
Master 1557 Maine | Subject: RE: Higher cadence versus higher gear Sounds like bear's general rule of thumb is a good one - spin as fast as you can (which for most people is under 110 or so?) while maintaining good form (not rocking the hips). |
| 2005-03-01 9:32 AM in reply to: #123820 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Higher cadence versus higher gear janelle - 2005-03-01 6:23 AM Why do you say not to go over 110??? Cyclists have been known to spontaneously cobust at 112rpm. Edited by the bear 2005-03-01 9:35 AM |
| 2005-03-01 9:38 AM in reply to: #123858 |
| Member 27 NH | Subject: RE: Higher cadence versus higher gear Wow, neat!!! I must be super-human then, because my warm-up/easy spin is usually between 110-114!!!!!!! ;-) |
| 2005-03-01 9:50 AM in reply to: #123862 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Higher cadence versus higher gear Hope you're wearing the asbestos-fiber cycling shorts. I think Pearl Izumi makes those. |
| 2005-03-01 9:54 AM in reply to: #123705 |
Elite Veteran 628 Atlanta, GA | Subject: RE: Higher cadence versus higher gear you want to try to keep your cadence around 90 rpms. obviously the more you can crank out a bigger gear then the faster you will go, however, big gears at a slower cadence will hinder your run. |
| 2005-03-01 10:02 AM in reply to: #123705 |
Extreme Veteran 371 Montreal | Subject: RE: Higher cadence versus higher gear This is my first post. I am new to the sport and am training for a June sprint in Ottawa, Canada. I just got the bike but I am now looking for the bike computer. I am wondering if I should go with the cheaper model or a model that tracks cadence. From these previous messages, am I right to think that measuring cadence is worth the extra dollars? Patrick |
| 2005-03-01 10:07 AM in reply to: #123874 |
Elite Veteran 628 Atlanta, GA | Subject: RE: Higher cadence versus higher gear p4406 - 2005-03-01 10:02 AM This is my first post. I am new to the sport and am training for a June sprint in Ottawa, Canada. I just got the bike but I am now looking for the bike computer. I am wondering if I should go with the cheaper model or a model that tracks cadence. From these previous messages, am I right to think that measuring cadence is worth the extra dollars? Patrick Get the one with cadence!!! |
| 2005-03-01 10:07 AM in reply to: #123874 |
Member 38 Chicago, IL | Subject: RE: Higher cadence versus higher gear definitely get a cadence monitor. take a look at performance bikes and check out the computers on sale. they usually have one that will be just fine for around $30 or less. higher cadence (85-90) is definitely the way to go. it allows for more adapting to the terrain without shifting or going anaerobic while turning a higher gear. it does take some getting used to but it's worth the time! Edited by trirn 2005-03-01 10:34 AM |
| 2005-03-01 10:32 AM in reply to: #123869 |
| Member 27 NH | Subject: RE: Higher cadence versus higher gear "Hope you're wearing the asbestos-fiber cycling shorts. I think Pearl Izumi makes those." ----- Heck no, sans shorts is the ONLY way to go!!!!!!!!!! :-) :-) :-) |
| 2005-03-01 10:36 AM in reply to: #123894 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Higher cadence versus higher gear
janelle - 2005-03-01 9:32 AM "Hope you're wearing the asbestos-fiber cycling shorts. I think Pearl Izumi makes those." ----- Heck no, sans shorts is the ONLY way to go!!!!!!!!!! :-) :-) :-) I bet you get lot of invitations to join group rides. |
| 2005-03-01 10:40 AM in reply to: #123874 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Higher cadence versus higher gear p4406 - 2005-03-01 9:02 AM This is my first post. I am new to the sport and am training for a June sprint in Ottawa, Canada. I just got the bike but I am now looking for the bike computer. I am wondering if I should go with the cheaper model or a model that tracks cadence. From these previous messages, am I right to think that measuring cadence is worth the extra dollars? Patrick Certainly would recommend a model with cadence, especially for a beginner until you get a feel for how high your cadence is/should be. Cateye Astrale is a good model w/cadence, ~$30-35, has the added bonus of a rear wheel pickup, which means it will function when your bike is on the trainer. |
| 2005-03-01 10:46 AM in reply to: #123874 |
Pro 5153 Helena, MT | Subject: RE: Higher cadence versus higher gear Patrick, I'd made the same assumption that a cadence monitor would be way more expensive (and generally, I think it is) but I just got one at Performance Bike for about 25 bucks, which is only a few bucks more than the cheapest computers they had (without cadence!). It was Performance brand/Axiom. Don't forget to link through this site to give BT a little help: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=304. Edit: I should add that getting that monitor was an eye opening experience. My first ride with it, I was having trouble breaking 75 rpm. My last ride, I looked down and found myself at 95 a few times! Edited by kimj81 2005-03-01 10:48 AM |
| 2005-03-01 12:41 PM in reply to: #123705 |
Champion 6285 Beautiful Sonoma County | Subject: RE: Higher cadence versus higher gear I ride by the numbers. On the trainer, I aim for 95+ rpm. On the road, I try for 90+. My BF has given me all his old trainer workout notes and there are some that are more strength-based where you aim for the same cadence in different gears. And others that are more speed-based where you aim for different cadences to get a feel for each one, while keeping your gearing low. Spin, spin, spin! |
| 2005-03-01 12:56 PM in reply to: #123823 |
| Elite 2458 Livingston, MT | Subject: RE: Higher cadence versus higher gear nikki - 2005-03-01 4:36 AM I just started going to a cycling clinic that uses computrainers. Some of the drills use the wattage, where the instructor tells me what to set it at, and then what rpm to pedal at. Other drills use the gears. Some drills are cadence based, while others are resistance? I get the natural jist that one is strength based, the other speed, but I'd love to really understand what is happening in each drill. Every week she increases the wattage I have to set it at. How does the wattage translate, in gears? Wattage = Power, Cadence = Efficiency Sounds like the clinic is paying off if you are getting stronger every week. |
| 2005-03-01 1:06 PM in reply to: #123980 |
Extreme Veteran 596 ma | Subject: RE: Higher cadence versus higher gear ChuckyFinster - 2005-03-01 12:56 PM Sounds like the clinic is paying off if you are getting stronger every week. hey, i didn't think about that...thanks!! :-) Although, I am hitting a wall and need to concentrate on base building. As soon as my heart rate goes up, I feel like I'm going to puke. It ruins my ability to move forward (umm..literally). Karen (instructor) thinks maybe I need to lower the numbers. She does a "pyramid" workout first, where the rpm is held for about 1 minute each interval at increasing speeds going up to 120. Then decrease again. Then she does the wattage drills, where we all have a (custom) setting and we have to hold a specific rpm, usually starting at 95, then 90, then 85. Another drill is time-trial simulations with 30 second rests. We have to choose a gear and keep rpm steady. |
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