AIM TO RIDE AT A CADENCE OF ABOUT 85 90RPM

With its disregard for individual ability, it’s hard to believe but this one’s true

This one-size-fits-all piece of advice seems to have such a disregard for individuality that it must be untrue, but according to

Professor Swain it’s solid guidance. “For most well-trained cyclists operating at a moderate to high intensity, 85-90rpm is probably the best. This has to do with the economy of converting muscular power into mechanical motion. A higher rpm provides a smoother, more economical energy conversion. However, a higher rpm requires more work just to move the mass of the legs. At low exercise intensities, cadences below 70rpm are most economical, which is why most untrained riders use a low rpm.”

Stephen Cheung, PhD, lead editor of Cycling Science by Human Kinetics agrees: “This is a good rule for everyday riding, as power is a combination of both torque and cadence. A much lower cadence places a lot more strain on your muscles, tiring them sooner. There are times to break this general rule. When climbing, you will naturally tend to ride at lower cadences because of the change in position due to gravity, but this also permits you to recruit more muscles.”