How to increase your pedaling cadence?

Linked to speed and power, pedaling cadence is often at the heart of conversations between amateur or professional cyclists, cycle tourists or triathletes. And for good reason, knowing your pedaling frequency helps to better understand your performance and improve.
It is also essential information to save muscle effort and maintain good intensity without causing excessive fatigue.

What is pedaling cadence?
How to measure it precisely and, above all, what exercises should be put in place to optimize it?
Explanations.

What is pedaling cadence?

Since the invention of the derailleur, this data has occupied a prominent place in cyclists' training. More precisely, pedaling cadence corresponds to the number of complete turns or revolutions that the pedal makes per minute (rpm). There are three levels of pedaling cadence.

• Low cadence (50-70 rpm) : In this case, you work on strength and pedaling technique. To ride at this cadence, you need to mobilize more fibers and muscle groups. Be careful, very low cadences at high gears can cause early muscle fatigue.
• Medium cadence (70-90 rpm) : in this segment, you work primarily on resistance and speed. This is the cadence for long distance, long races.
• High cadence (90-110 rpm) : This cadence range helps improve power, top speed and explosiveness. Pedaling intensity can be low, medium or high.

Note that a very high cadence places greater demands on the neuromuscular system. As a general rule, the ideal pedaling cadence is around 93 revolutions per minute on the flat.
In the mountains, it goes down to 75 turns or even 60-70 for climbing passes. However, the pedaling frequency depends on the physical condition of each person .
So, some cyclists and triathletes prefer low cadences and others higher rhythms by opting for the "windmill". This, which mainly concerns professional runners, promotes muscle oxygenation and recovery over time. Everyone has their own method!

How to measure cadence accurately?

Measuring cadence allows you to manage your efforts by finding the right balance between force and velocity. Today, it is no longer necessary to use complex formulas to calculate cadence accurately . High-performance technological equipment takes care of doing it instantly.

With a cadence sensor

The cadence sensor is an external tool that works either with a magnet that counts rotations or via an integrated accelerometer . The data collected is sent via ANT+ and/or Bluetooth transmission to your bike computer or the corresponding mobile application. Generally inexpensive, cadence sensors are compatible with all bike GPS.

With a high-end power sensor

On the road, on the track, in gravel, in mountain biking or in triathlon, using a power sensor is very useful for cyclists who want to progress and define their work zone. At the cutting edge of technology , the most efficient models allow you to receive data relating to your pedaling cadence, but also to your speed, torque, power or even your heart rate. There are different types of power sensors, which are attached to the hub, the bottom bracket, or even the crank.

Improve your pedaling cadence: exercises to ride like a pro

Improving your pedaling cadence allows you to gain power. This, expressed in watts, is the product of the force applied to the pedal by the rotation speed of the cranks. So, depending on your profile, you may need to improve your speed or your strength in order to achieve the right balance. Here are some exercises to integrate into your training.

Improve your cycling speed

Sprint progression is an improvement goal for both professional cyclists and amateur cyclists, cycle tourists or triathletes. By working on your velocity, you gain top speed. You are more efficient in your pedaling, but you also improve your control of your bike when you ride at a fast pace. Try to reach 120 revolutions per minute for one minute.
Do 5 repetitions. The first sessions are more difficult, but it's a question of getting used to it. Don't hesitate to use a home trainer for this exercise. Do short 8-second sprints with a headwind or on a false flat uphill.
Do 5-10 reps. You'll lose some control, but these are important levels to feel if you're going to be sprinting in a race.

Improve your strength on a bike

The idea here is to reach 60 revolutions per minute , which is a good cadence. Below that, you can lose efficiency with choppy pedaling. You need to break down the movement. With the following exercise, you will not only work on strength, but also on fundamental endurance.

• Get into a bump and use a big gear (a big chainring and a small cog).
• Hold at 60 revolutions per minute for 90 seconds.
• Repeat the exercise 5 to 10 times, rotating your legs on the descent between each ascent.
• Regularly increase the duration of the exercise by 30 seconds at a time.

The goal is to be able to chain together 5-minute sessions at 60 rpm. Note: for this work on your pedaling cadence to be effective, it must be consistent. Thus, it is important to pay close attention to both of your legs.
To increase your pedaling cadence optimally, think about working your entire body: strong upper limbs will allow you to improve your performance and your resistance. Finally, it is essential to constantly monitor your progress, in particular by using a premium power sensor, a guarantee of precision.