Pedal cadence can feel like a mysterious beast when you’re first getting serious about cycling. You hear racers talk about spinning at 100 revolutions per minute (rpm), while recreational riders might hover around 70 or 80. You might wonder: “Which is better for me?” That’s a fair question, and the answer isn’t always straightforward. Let me explain why.
This tutorial will walk you through the basics of cadence—what it is, what’s considered “good,” and how changing it can affect your riding. We’ll also cover some simple yet effective drills that’ll help you refine your pedal stroke. If you’re over 50, you might find this topic especially interesting. Our bodies adapt differently as we age, and focusing on cadence can be a great strategy for maintaining efficiency, preserving energy, and staying strong on the bike.
What Is Cadence, and Why Should You Care?
Cadence is the speed at which you turn the pedals, usually expressed in revolutions per minute. A sensor on your crank arm or pedal can track it, and many power meters include cadence by default. If you ride a single-speed or fixed-gear bike, your cadence is tied directly to how fast you’re going—push the pedals faster, and your speed climbs. On a geared bike, you can shift gears so that you maintain a preferred rhythm, even when the road tilts upward or you’re rolling into a headwind.
But what’s so important about a few numbers on your bike computer? The big deal is that different cadences use your muscles and cardiovascular system in different ways. Pedal slower with a big gear, and you stress your muscles more with each stroke. Pedal faster in a lighter gear, and you might breathe harder but avoid stressing specific muscle groups to the limit.
For those of us who’ve seen a few more birthdays, balancing muscle fatigue and cardiovascular load can be key. Maybe you don’t recover from intense workouts as fast as you used to. Maybe your knees give you some trouble if you stomp too big a gear. A moderate cadence can protect your joints, while a slightly higher cadence can help distribute effort more evenly between your heart, lungs, and muscles.
What’s a Good Cadence Range?
You might see pro riders spinning well above 100 rpm, especially when they’re launching a final sprint or attacking in a breakaway. Meanwhile, newer riders might be closer to 60 or 70 rpm and not realize they’re putting excessive strain on their muscles. So where should you be?
- Beginner Riders: 60–85 rpm
- Experienced Recreational Riders: 75–95 rpm
- Pros and Competitive Racers: 90–120 rpm (the highest end for sprints)
That’s a pretty wide range. Honestly, a “good” cadence is one that fits your current fitness level, goals, and comfort. If 90 rpm feels unnatural or exhausting right now, there’s no need to force it. Perhaps your sweet spot is around 80 or 85. It’s common to see older cyclists riding at slightly lower cadences when climbing to preserve energy in the legs, then spinning faster on flats to maintain momentum. The trick is learning how your body responds in various conditions.
Is There Such a Thing as the Most Efficient Cadence?
Here’s where it gets interesting. Some research shows that pedaling at a lower rate, around 60 rpm, can be more efficient in terms of oxygen consumption. But there’s a catch: low cadence might limit how much power you can produce. If you’re grinding along at 60 rpm, you might save a bit of oxygen, but that gear could feel like a leg press with every rotation. Eventually, muscle fatigue can set in.
On the flip side, if you spin at high revs—think 100 rpm or more—you’ll engage your cardiovascular system more. That can be good for short, punchy efforts or sprints. However, if your heart rate soars and you struggle to sustain that spin, you may burn yourself out quickly.
Most real-world cyclists do best in a middle range of 70–90 rpm for general riding or endurance events. You might step that up to 90–100 rpm if you’re racing or if you’ve trained your body to handle faster leg speeds. Cyclists who do ultra-endurance events often stay on the lower side, but they’ve conditioned themselves to spin at or around 70–80 rpm for hours on end.
Should You Train at Different Cadences?
Absolutely. Think of cadence like gears in a car. A driver shifts at different speeds to optimize performance—cycling is somewhat similar. Out on the road, you’ll face climbs, descents, and the occasional need to sprint out of corners. If you only ever practice one cadence, you might struggle when you have to ride at a very different rhythm.
For instance, if your self-selected cadence is around 80 rpm and you hit a climb that effectively drops you to 60 rpm, you might feel awkward and unprepared. Practicing a range of cadences can make your legs more versatile, reduce overall fatigue in surprising ways, and help you adapt when conditions demand a sudden change.
Moreover, there’s a technique angle here. Experienced riders often appear to have a fluid pedal stroke across many cadences. Studies of professional cyclists show that they can be surprisingly efficient even at higher leg speeds. Why? They’ve invested countless hours refining their motion, so they’re not wasting energy with jerky or uneven pedaling. We can’t all be pros, but we can borrow some of their strategies.
Simple Drills to Boost Your Cadence Skills
Cadence drills don’t require fancy setups, though a decent trainer can help during bad weather. Tools like a Wahoo KICKR, a Tacx Neo, or a Garmin speed sensor can track your cadence easily. These drills focus on form, not raw power. You’re not trying to generate big watts; you’re learning to spin smoothly.
Below are a few ideas. Incorporate them into your base training season or whenever you have time for lower-intensity rides. Think of them as building blocks for the rest of your cycling year.
1. Endurance Spinning
- How it Works: While riding at an easy or moderate pace, nudge your cadence up by about 3 to 5 rpm and hold it there for five minutes. Pay attention to your breathing—if it skyrockets, you might be pushing too hard or spinning faster than you can sustain.
- Why It Helps: This approach gently encourages your legs and cardiovascular system to adapt to a slightly quicker rhythm. It’s often more effective than suddenly trying to spin 20 rpm faster.
2. Single-Leg Focus
- What to Do: On a trainer or safe open road with light traffic (a quiet park loop, for instance), focus mentally on one leg at a time. For about 90 seconds, think about the path that single foot takes. Sweep your foot across the bottom, then lightly lift your knee upward, then nudge over the top.
- Why It’s Important: It teaches you to pedal in a more circular fashion. You may notice “dead spots” if you have trouble pulling your foot back or over the top.
3. Isolated Leg Training
- How It Works: This is similar to single-leg focus but more intense. On a trainer, unclip one foot entirely and rest it safely out of the way. With the other foot, pedal alone at a comfortable pace for 10 to 20 seconds. If you hear a knocking sound or feel roughness, you’re likely letting the pedal speed drop on part of the stroke.
- Why It Helps: This reveals weak spots in your stroke. The goal is a steady, controlled motion that avoids any sudden jerks.
These drills help you become more aware of how your foot travels through each part of the revolution. Over time, your pedal stroke becomes smoother and more controlled, which often translates to more efficient energy use.
Cadence and Your Body – Special Considerations for Riders Over 50
We’ve all heard that phrase, “Age is just a number.” It sure is, and plenty of cyclists in their 50s, 60s, or beyond are blowing past younger folks on the local group ride. Still, it’s worth noting that your body’s response to training can change a bit as the decades roll by.
- Muscle Recovery: Your muscles and connective tissues might need more rest between hard efforts. A varied cadence approach allows you to distribute stress more evenly and reduce the constant pounding your legs might get if you always pedal slowly in a big gear.
- Joint Health: Some folks develop knee problems or other joint issues. Spinning at a higher cadence can help lessen the load on knees and hips. It doesn’t eliminate impact entirely, but it can make a difference.
- Maintaining Cardio Fitness: If you prefer a moderate cadence and occasionally practice faster spins, you’ll be nudging your heart and lungs to stay in top shape without constantly forcing all-out intervals.
- Power vs. Endurance: Many older cyclists lean toward endurance events—long centuries, scenic tours, multi-day charity rides. A steady, moderate cadence is usually perfect for these. That said, don’t be afraid to throw in some high-rpm spins once in a while, even if you’re not sprinting for the local race.
Making Cadence Training a Habit
“You know what?” you might be thinking, “This all sounds nice, but how do I actually fit it into my routine?” It doesn’t have to be complicated. Here are a few pointers to help you integrate cadence work without turning your training calendar upside down:
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Start Each Ride with a Quick Check
As you begin to pedal, glance at your cadence sensor. Notice your natural cadence for the day. Is it around 75, 80, 85? If it’s on the lower side, shift down a gear for a few minutes and feel how your legs respond. -
Sprinkle Drills into Easy Sessions
If you plan a low-intensity or endurance ride, pick one of the drills and do a couple of short rounds. Remember, 5 minutes of slightly elevated cadence repeated a few times can make a difference. It’s a low-pressure way to improve. -
Use Structured Workouts
If you use platforms like TrainerRoad, Zwift, or SYSTM, you can find workouts that specifically coach you through cadence ranges. These programs often provide on-screen prompts telling you when to raise or lower your leg speed. -
Don’t Obsess Over Numbers
Cadence is just one piece of the puzzle. If it starts dominating your every thought, you might miss other crucial aspects like maintaining a stable upper body, pacing yourself, or enjoying the scenery. Keep it in perspective. -
Listen to Your Body
If your heart rate spikes or your hips begin rocking side to side at a high cadence, you’re probably overdoing it. Easing back can help you avoid poor form and potential injuries.
Balancing Efficiency and Power
There’s no one-size-fits-all approach to cadence because different events and ride types require different strategies. If you’re going on an ultra-endurance ride, sustaining 90+ rpm might be unnecessary—or even tiring. But in a fast-paced group ride with frequent surges, you might appreciate the ability to spin quickly.
Consider the environment, too. On a steep climb, your cadence will naturally drop unless you have super-light gearing. That’s okay. If you’ve practiced lower cadences, you’ll handle it more gracefully. When the road flattens out, you can shift up or down so that you return to a comfortable range. Think of it as a dynamic dance with the terrain.
A Quick Word on Technology
Modern cycling gadgets can give you real-time cadence feedback. A cheap cadence sensor, often attached to your crank or shoe, pairs with your bike computer or smartphone to show your rpm. If you’re a data geek, you can review this info after each ride to spot trends. For instance, you might notice that when you ride with your regular crew, your cadence is 85–90 rpm. Solo rides might find you at 75–80. Then you can tweak your next training session if you want to experiment.
Power meters track wattage and often include cadence, offering a fuller picture of how hard you’re working at a given pedal speed. If you see that you can hold 200 watts more comfortably at 90 rpm than at 75 rpm, that’s a clue that a higher cadence might be your sweet spot. But if your heart rate goes through the roof at 90 rpm, maybe you drop it down a notch until your cardiovascular system adapts.
Putting It All Together
Improving your cadence isn’t about copying pro racers’ lightning-fast sprints or switching everything overnight. It’s about experimenting with your pedal speed, discovering how your body responds, and finding a sweet spot that supports your goals—whether that’s a calm hundred-mile charity ride or a feisty local race.
- Understand the Basics: Know what cadence is and why it matters.
- Identify Your Range: Figure out where you stand now (60–70? 80–90?).
- Try Drills: Single-leg, endurance spinning, and isolated leg training.
- Stay Versatile: Practice various speeds so you’re ready for hills, sprints, or long slogs.
- Keep Listening: Pay attention to heart rate, muscle fatigue, and overall comfort.
As an older rider, you might be especially focused on minimizing strain and staying fresh for tomorrow’s ride (or the next weekend’s group event). Fine-tuning your cadence can be a simple, low-risk way to boost efficiency and power without overhauling your entire training regimen. Sure, you might look down at your computer from time to time and see your rpm jumping from 75 to 85. Don’t fret; that’s part of the fun. You’re learning how your legs handle different workloads and teaching your body new tricks along the way.
Above all, don’t forget the simple joy of turning those pedals. Whether you’re meandering through quiet country lanes or tackling a brisk coffee ride with friends, the real magic happens when you find a rhythm that feels, well, right. That’s often the best measure of cadence success—when your legs, lungs, and heart sync up, and you’re simply enjoying the ride with a natural, sustainable pedal stroke. Here’s hoping this guide helps you do exactly that.