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During ≈15 km uphill cycling on high mountain passes they cycle about 70 r/min. [1] Cyclists choose cadence to minimise muscular fatigue, and not metabolic demand, since oxygen consumption is lower at cadences 60-70 r/min. [2] While fast cadence is also referred to as "spinning", slow cadence is referred to as "mashing" or "grinding".
From a mechanical viewpoint, up to 99% of the mechanical energy delivered by the rider into the pedals is transmitted to the wheels (clean, lubricated new chain at 400 W), although the use of gearing mechanisms reduces this by 1–7% (clean, well-lubricated derailleurs and a straight chainline), 4–12% (chain with 3-speed hubs), or 10–20% (shaft drive with 3-speed hubs).
Different cyclists may have different preferences for cadence, riding position, and pedalling force. Prolonged exertion of too much force in too high a gear at too low a cadence can increase the chance of knee damage; [1] cadence above 100 rpm becomes less effective after short bursts, as during a sprint. [1]
Use this guide on how often to ride a bike to optimize your training schedule. Coaches share how to determine your ideal volume and how to add more hours.
Track sprinters make a compromise by using particular gear ratios that allow them to reach race speeds at a relatively high cadence (pedalling), around 130-135 revolutions per minute (r/min). [7] Long-distance attempts such as the hour record sometimes use high gear combinations such as 52×12 or 55×14.
Smooth out your pedal stroke and boost efficiency with these cycling cadence training tips from pro riders. Skip to main content. 24/7 Help. For premium support please call: 800-290-4726 more ...
Here’s the best way to create a cadence training schedule that that maximizes the benefits. Skip to main content. 24/7 Help. For premium support please call: 800-290-4726 more ways ...
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