What is cadence?
Cadence is the rate at which you turn your pedals or number of revolutions of your crank per minute while there is no magic number aiming for 90rpm is a good goal.
Why does cadence matter?
Cadence is important to stop your muscles fatiguing to early, using the correct cadence will improve your cycling efficiency allowing you to cycle faster and for longer before your muscles tire.
What’s the best way to measure cadence?
The easiest but not necessarily the most accurate way is to count how many times your right knee comes up in 30 seconds and double it but the best way is to fix a cadence sensor to your bike that links to your cycle computer which is much more accurate.
Will a good cadence improve my speed?
In a nutshell yes, if you’re currently pushing too high a gear and find that you can only ride so far before your legs give up, focusing on your cadence will help you ride further and make sure you’re using your gears efficiently and will help with both speed and endurance as you’ll be able to ride faster and further for longer and make you into a more efficient cyclist.
Keep it simple…
There is so much information out there regarding what we should or shouldn’t be doing when it comes to cadence and it’s very difficult as a beginner to make all this advice work without feeling confused and overwhelmed by the technicality of it all so keep it simple
Measure your cadence and work to keep it within 80-100rpm to make you more efficient as pushing a low cadence in a high gear will fatigue your legs very quickly.
After a while when you’ve found your cadence and have gotten used to using your gears efficiently you can look online for drills to further improve your cadence and speed.