Cadence and RPM’s on the bike

As you begin to cycle more and cover greater distances, it is important to learn the concept of spinning. Being able to spin at a higher RPM will allow you to cycle with much greater ease and efficiency. It is a common trait amongst triathletes to throw their bikes into a harder gear and go all out. If you watch a cyclist ride, they seem to be going as fast as the triathlete, only while spinning their legs faster and making it look effortless. Properly spinning will also make it easier when you make the transition from the bike to the run, it will help to spare your legs.

Most computers have a cadence measurement on them. If you have not yet purchased one of these computers, as you are looking for one, be sure to look for one with this function. You can also count your pedal cadence while you are riding, but that will get old pretty quick. To do this for one minute, each time your leg (right or left) makes a full rotation, count. Your minimum cadence while riding should be at 70-75RPM’s. If you can maintain a cadence of 80-110, that is excellent.

Below is an anaerobic workout that will help develop your cadence on a stationary bike or bike trainer:

  • Warm up with 10 minutes of easy spinning(60 rpms)
  • For next 10 minutes, go 1 minute at 100 rpm’s and one minute easy spin
  • 5 x 60 seconds at 120RPM’s with 1 minute of easy, soft pedaling
  • 5 minute cool down
  • Make sure to not bounce off the seat as you pedal faster
  • Do not sway your upper body
  • Keep upper body relaxed with bent elbows on the handlebars