Pedalling cadence: measure and improve your performance

What is pedalling cadence?

Pedalling cadence, measured in revolutions per minute (rpm), is a fundamental element in cycling, directly influencing your performance and endurance. It represents the number of pedal revolutions made in one minute, a key indicator for optimising the efficiency of your pedalling stroke.

In practice, a good cadence can not only improve your speed and power, but also reduce muscle fatigue, allowing you to extend your cycling sessions while minimising the risk of injury. Whether you're a road cyclist, a mountain biker or an avid indoor cycling, Understanding and adjusting your pedalling cadence can radically transform your cycling experience.

Unit of measurement: revolutions per minute (rpm)

The standard unit of measurement for cadence is rpm, an indicator that's easy to track thanks to a range of technological tools, from simple sensors to advanced smartphone applications. By controlling your cadence, you can optimise your training and performance, adapting your pedalling to the intensity and duration of the effort required.

Measuring your pedalling cadence

Measurement methods

Manual counting is the most basic method of measuring cadence. It involves choosing a leg, counting the number of complete revolutions made in 15 seconds, then multiplying this figure by four to obtain the rpm. Simple but less accurate, this method can still give you a quick estimate.

For a more accurate and practical measurement, the use of a cadence sensor is recommended. These devices are usually fitted to the cranks or pedals of the bicycle and automatically record the number of revolutions per minute. Connected to a bike computer or sports watch, they allow you to track your cadence in real time, which is ideal for targeted training.

The top-of-the-range power sensors, meanwhile, offer the dual functionality of measuring cadence and power output. They are invaluable tools for advanced cyclists who want to optimise both their technique and their physical condition.

Choice of equipment

 The market offers a variety of cadence sensors, each with its own special features. Some are specifically designed for compatibility with specific bike computers, while others can synchronise with any device via Bluetooth or ANT+.

Compatibility is crucial to ensure that the data collected by the sensor can be displayed on your bike computer or smartphone. Always check that the sensor you choose matches your current equipment to avoid unpleasant surprises.

Smartphone applications for tracking cadence are another interesting and often less expensive option. They use the phone's built-in sensors or synchronise with an external cadence sensor to provide you with real-time and historical data, useful for analysing your progress and adjusting your training.

The different cadence levels

Low speed (50-70 rpm)

A low cadence is often used for powerful efforts on steep terrain or for strength training. Characterised by fewer pedal revolutions per minute, it allows more power to be delivered with each rotation, which is advantageous when climbing. However, a cadence that is too low can increase muscle fatigue and the risk of long-term joint injury. 

Medium speed (70-90 rpm)

The medium cadence is considered optimal for most cyclists. It effectively balances endurance and strength, allowing you to maintain a comfortable cruising speed while reducing stress on muscles and joints. This cadence range is particularly suited to long distances and regular outings, offering a good compromise between speed and energy expenditure.

High speed (90-110 rpm)

Favoured by professional cyclists and sprinters, a high cadence maximises cardiovascular endurance and speed. It is effective on flat terrain or during sprints where speed is of the essence. Although more difficult for amateurs to maintain, working towards a high cadence can improve the fluidity of pedalling and reduce the impact on the knees.

Factors influencing optimum speed

Physiology

The physiology of the cyclist plays a key role. Leg length, muscular strength and cardiovascular capacity all influence the cadence you can maintain effectively. Cyclists with high muscle power may prefer a lower cadence, allowing them to maximise the force applied to each pedal stroke, while those with better endurance may benefit from a higher cadence, minimising muscle fatigue.

Type of land

The type of terrain is also a determining factor. On flat ground, a high cadence helps to maintain a constant speed without fatiguing the muscles too much. On a climb, a lower cadence may be needed to manage the extra effort caused by the incline, allowing you to produce more power per pedal revolution without rapidly depleting your energy reserves.

Cycling discipline

The type of cycling you do also influences the optimum cadence. Road cyclists, for example, tend to favour higher cadences to maintain a fast speed over long distances, while mountain bikers may opt for more varied cadences to adapt to changing and technical terrain.

Duration of effort

Finally, the duration of the effort is crucial. For long runs or training sessions lasting several hours, a moderate pace is often preferable to conserve energy. For short, intense efforts, such as sprints or running attacks, a higher cadence may be advantageous to maximise speed.

Improve your pedalling cadence

Specific exercises

Interval training is an effective way of improving your ability to maintain a high cadence over long periods. For example, alternate between periods of high-intensity pedalling at a cadence of 90-110 rpm and periods of recovery at a lower cadence. This builds leg power and cardiovascular endurance.

Velocity work involves concentrating on the speed of pedal rotation rather than the force applied. On a stationary bike or light downhill on the road, practise maintaining a high cadence without resistance for short periods. This helps to develop better neuromuscular coordination, making pedalling at high cadence more natural.

Strength exercises, such as pedalling uphill at an intentionally low cadence, help build the muscular power needed to sustain a higher cadence on flat ground.

Training techniques

Single-leg pedalling is an exercise that can greatly improve your pedalling technique. By isolating each leg, you develop balanced strength and efficiency, which is crucial to maintaining a steady, powerful cadence.

Variations in cadence during rides: Incorporate segments where you alternate between different cadences. This allows you to adapt quickly to different race or ride situations, improving your overall cycling agility.

Using the home trainer gives you precise control over your training environment, making it easier to practise these techniques on a regular basis without the interruptions or potential dangers of outdoor routes.

The contribution of indoor cycling

Lindoor cycling offers a controlled environment where you can fine-tune your cadence without worrying about weather conditions or traffic. Specific indoor cycling programmes, such as spin classes, are designed to improve cadence through a combination of high intensity and low intensity cycling. active recoveryThis can translate directly into better performance on the road.

Use of virtual classes: With advances in technology, many applications offer virtual classes which simulate real courses and provide real-time feedback on your performance, including your pace, enabling you to train in a targeted way.

By incorporating these methods into your training routine, you can gradually increase your pedalling cadence, which will result in a significant improvement in your cycling performance.

Speed and efficiency: finding the right balance

Relationship between cadence and power

Finding the right balance between cadence and efficiency is crucial to optimising your cycling performance without sacrificing comfort or endurance. Here's how you can balance these two essential aspects of your pedalling.

The relationship between cadence and power is fundamental to understanding pedalling efficiency. Too high a cadence can reduce your energy efficiency, as it may increase heart rate and oxygen consumption without proportionately increasing power output. Conversely, a cadence that is too low can increase muscle fatigue and stress on the joints, reducing your ability to maintain a sustained effort.

Concept of pedalling efficiency

The concept of pedalling efficiency is linked to the ability to convert the energy produced by your muscles into propulsive power on the bike. Optimum cadence allows you to maximise this conversion by reducing the energy lost through inadequate pedalling frequency. For most cyclists, this means finding a cadence that minimises perceived effort while maximising speed and power.

Adjusting pace to suit objectives 

Adapting the cadence to your objectives is essential. If your objective is speed over short distances, a higher cadence may be preferable. For longer rides or endurance races, a slightly lower cadence that promotes energy efficiency and reduces fatigue may be more appropriate.

To determine your ideal cadence, it's useful to carry out regular tests during your training sessions, monitoring your heart rate, your power output and how you feel overall. Using a power meter and a heart rate monitor can greatly help to quantify the impact of different cadences on your efficiency.

In summary, balancing cadence and efficiency requires an understanding of your own body, your cycling goals, and how different cadence levels affect your performance. Continuous adjustment and listening to your body are the keys to finding the perfect pace that supports your cycling ambitions.

Myths and realities about pedalling cadence

Pedalling cadence is surrounded by many myths and preconceived ideas that can influence cyclists' practices. Demystifying these concepts is essential if you are to adopt a more scientific and personalised approach to your cycling training. Here are some of the most common myths, confronted with the realities.

"High speed is always better".

The reality is that the optimum cadence varies from one individual to another and depends on many factors, such as physical condition, the type of cycling practised and race conditions. Although professional cyclists can maintain high cadences with efficiency, for amateurs, too high a cadence could lead to rapid fatigue and a drop in performance.

"The pace set by the pros is the best for everyone".

This myth suggests that amateurs should imitate the pace of professionals to improve their performance. In reality, the professionals train specifically to optimise their cadence to levels that match their highly developed physical condition and refined technique. Amateur cyclists need to find the cadence that suits their own fitness levels and goals, rather than copying that of the pros.

"You can't change your natural pace".

Many people believe that their cadence is fixed and cannot be changed. However, with targeted training, it is entirely possible to modify and improve your pedalling cadence. Specific exercises, such as interval training or velocity work, can help cyclists develop a more efficient cadence suited to different types of courses and races.

By better understanding these myths and realities, you can adjust your training methods to develop a cadence that increases your cycling efficiency and enjoyment, while respecting your body's limits and needs. Adapting your cadence also means listening to your body and responding optimally to its specific needs, thereby increasing your chances of success and satisfaction in your cycling activities.

Conclusion

Pedalling cadence is essential for all cyclists and has a significant influence on performance and endurance. Measured in revolutions per minute, it varies according to physiology, type of cycling and terrain conditions. Optimising your cadence can transform your cycling experience, increasing both efficiency and comfort while riding.

To measure and adjust your cadence effectively, there are various tools at your disposal, from simple cadence sensors to advanced applications. Choosing the right equipment and practising specific exercises, such as interval training or velocity work, can improve your cadence and, consequently, your overall performance.

Exploring further the nuances of pedalling cadence can open up new perspectives for every cyclist. To deepen your knowledge and techniques, discover other articles on optimising cycling training and associated technologies, enriching your journey towards cycling excellence.

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