Small adjustments can lead to significant gains in performance and endurance when it comes to cycling. One of the simplest yet most effective techniques to enhance your training is improving your cycling cadence. Focusing on this aspect of your riding can unlock better cardiovascular fitness, reduce fatigue, and improve your overall cycling efficiency.

What Is Cycling Cadence?

Cycling cadence refers to the number of pedal revolutions you complete per minute (RPM). For most riders, maintaining an optimal cadence—typically between 90-100 RPM on flat terrain and above 75 RPM on climbs—can drastically improve performance. This balance ensures you ride efficiently without overloading your muscles or cardiovascular system.

Why High Cadence Matters

A higher cadence shifts the workload from your strength-producing muscle fibres to your endurance muscle fibres, with a heavy emphasis on relying more on your cardiovascular system to drive the bike. Here’s why that’s beneficial:

  • Engaging Endurance Muscle Fibres: At higher cadences, your body relies more on slow-twitch muscle fibres built for sustained, long-duration efforts. These fibres fatigue less quickly, allowing you to maintain consistent power output over extended periods.
  • Reducing Muscular Fatigue: Lower cadences (below 80 RPM) depend heavily on fast-twitch muscle fibres, which generate more power but tire rapidly. Over time, this can lead to muscle fatigue, compromising your performance on longer rides or during high-intensity efforts.
  • Boosting Cardiovascular Fitness: A high cadence requires greater cardiovascular effort, which helps to strengthen the heart and lungs. This not only enhances cycling performance but also contributes to better overall fitness.
  • Lowering Risk of Injury: Pedalling at a higher cadence reduces the strain on your knees and joints. This can be particularly beneficial for cyclists prone to overuse injuries, as it distributes the effort evenly across your body.

How to Improve Your Cycling Cadence

Improving your cycling cadence takes practice and patience. Here are some actionable tips to help you make the transition:

  • Use a Cadence Sensor: Most modern bike computers and smart trainers include cadence sensors. These tools provide real-time feedback, helping you stay within your target range.
  • Start Gradually: If you’re used to riding at a lower cadence, increasing it can feel unnatural at first. Begin by targeting an increase of 5-10 RPM during your rides, and build up over time.
  • Focus on Smooth Pedaling: A higher cadence requires a smooth, efficient pedal stroke. To avoid bouncing in the saddle, concentrate on maintaining an even power output throughout the full pedal revolution.
  • Optimize Your Gearing: Proper gearing is crucial for maintaining a high cadence. Use lower gears on climbs and adjust as needed to stay within your target RPM range.
  • Incorporate Cadence Drills: During your training rides, include intervals focused on cadence. For example, alternate between 5 minutes at 90-100 RPM and 5 minutes at your natural cadence. Over time, this will help you adapt to higher RPMs.

The Results You Can Expect

Cyclists who adopt a high-cadence approach often report noticeable improvements within a few weeks. You’ll likely experience:

  • Increased efficiency on long rides.
  • Reduced muscle fatigue, especially during endurance events.
  • Enhanced cardiovascular fitness.
  • Greater confidence in tackling climbs and challenging terrain.

Common Mistakes to Avoid

As you work on improving your cadence, keep these potential pitfalls in mind:

  • Over-spinning: Avoid excessively high cadences that lead to loss of control or inefficient pedalling.
  • Neglecting Strength Training: While high cadence is valuable, you should also incorporate lower-cadence strength training to build power and muscle endurance.
  • Ignoring Recovery: A high-cadence style may initially strain your cardiovascular system. Ensure you allow adequate recovery between rides to adapt effectively.

Final Thoughts

Improving your cycling cadence is one of the most accessible yet transformative changes you can make to your training routine. By aiming for a cadence of 90-100 RPM on flat terrain and above 75 RPM on climbs, you’ll enhance your efficiency, build better cardiovascular fitness, and reduce fatigue. Start incorporating this technique into your rides today, and you’ll be amazed at how quickly you notice the difference.

Whether you’re preparing for a competitive event or just looking to enjoy longer, more comfortable rides, focusing on cadence can be your key to unlocking your full cycling potential.