Cadence Cycle Computers

Background information on Cadence and its usefulness in cycling

First of all, an explanation: in cycling, cadence is simply the rate at which your pedials are going around - in rpm. So 50-60 rpm is low cadence (often used by leisure cyclists) and 80-100 rpm is high cadence (nearly always used if possible by competitive cyclists). Thats where the simplicity ends !
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Cycling efficiency rules !

In the 70's and 80's, cycling science concentrated on cycling efficiency ie. how well cyclists were converting oxygen (the power source) into mechanical work (the cycling). This made the assumption that efficiency was instrumental in helping to win.

Repetitive research into cadence had showed that a cadence of 50-60 was the most efficient. Logically everything seemed to make sense. At higher cadence you have to lift your legs a lot more - hence using more energy.

Cadence & Cycling Power Output

However, in the 80's, studies reported in the Journal of Sports Medicine that at higher power outputs, there was only a small decrease in efficiency. Also when cycling at a high % of V02max (maximal aerobic power), high cadences showed smaller decreases in efficiency.

Non-cyclists shock

Another study in 1993 found that athletes with no cycling experiance freely chose higher cadences than cycling efficiency alone would predict. At the extreme cadences of 50 or 100, they felt they were doing more work and the average preferred rate was around 92.

Slow & Fast Twitch muscle fibres

You can read the detail about muscle fibre makeup elsewhere, but essentially slow-twitch fibres are used for endurance and fast-twitch for explosive power and speed.

The significance is that a study in 1992 showed much bigger drops in glycogen levels in fast twitch muscle fibres at low cadence, than at high cadence.

In other words, cycling at high cadence preserves potential for power surges at the finish of a ride or for longer lasting rides with less fatigue. It uses more fat for fuel instead of glycogen.

Conclusion

Cadence when cycling needs to be carefully considered and the right training regime established depending on what sort of event a competitive cyclist is in. One of the most important things to bear in mind is that where endurance is required, a high cadence is more effective in preserving impulse muscle power and strength.

The matter becomes more complex where someone is involved in low speed events on steep hills, where low cadence can't be easily avoided. However training can be planned to accomodate the right mix of high and low cadence work to fit with the event.

Of course, where sheer power is required in a sprint or short track race, the issue of cadence is much less important.