Cadence, the number of times your pedals complete a full revolution per minute. Is one of the most debated topics in cycling performance. Some coaches advocate for high cadence above 95 RPM, others prefer a lower, more powerful pedaling style. In addition, after experimenting extensively, I have found that optimal cadence depends on the rider, the terrain, and the specific workout objectives.
For endurance riding on flat Florida roads, I typically settle into a cadence between 85 and 92 RPM. This range balances muscular and cardiovascular demand, minimizing the leg fatigue that comes from grinding a big gear at low cadence while avoiding the cardiovascular stress of spinning at very high RPMs. On the Colnago Y1Rs, the efficient drivetrain makes maintaining this cadence feel effortless.
During interval training, cadence becomes a deliberate variable. High-cadence intervals at 100 to 110 RPM develop pedaling efficiency and cardiovascular capacity. Low-cadence force intervals at 60 to 70 RPM build muscular strength and simulate the demands of climbing or headwind riding. In addition, i incorporate both types into my training to become a more versatile and adaptable cyclist.
For triathletes, cadence selection on the bike directly affects run performance. Higher cadence riding tends to preserve leg muscle glycogen and reduce muscular fatigue, leaving your legs fresher for the run. I have experimented with different cadences during brick workouts and consistently find that holding 88 to 92 RPM on the bike produces my best transition runs.
Monitoring cadence requires a sensor on your bike or a smart trainer that measures it automatically. Most modern cycling computers display real-time cadence alongside power and heart rate. Making it easy to develop awareness of your pedaling speed and maintain target ranges during structured workouts. In addition, over time, optimal cadence becomes instinctive, and you find your rhythm without thinking about the numbers.
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For more resources, visit National Strength and Conditioning Association.