[toad350]

Well after 3 months of trying to be a self taught cyclist, I figured out that the key to a good ride(for me) is constant rpm not speed. Went out today with the express intent to try to maintain a steady cadence. Rode 13 miles, used whatever gear it took to maintain, paid no attention to speed and at the end of it my average speed was the same as when I was fretting over speed. I think I was trying to spin too fast. I felt a lot better too, didn't kill myself. Think Ill spend the next 30 days riding 13-15 miles at a constant rpm!!

Comments?

[Xela]

What cadence were you using before, and what did you reduce it to?

For long rides, a higher cadence can be a good thing, as it reduces the workload of your leg muscles and keeps them from fatiguing as quickly.

[LarryM]

The thing that works best for me is to keep the effort approximately constant, shifting to maintain a cadence that just happens to be in the high 70s to low 80s. But then, my personal interest is in riding long rather than riding fast.

Some racers hit cadences of 120+, but places like League of American Bicyclists and Sheldon Brown's site suggest a good easy-on-the-knee cadence range for most cyclists is 70 to 95. It takes a while to build aerobic capacity to be comfortable in that range. And, of course, one doesn't generally maintain those cadences on really steep climbs.

[toad350]

Originally Posted by Xela

What cadence were you using before, and what did you reduce it to?

For long rides, a higher cadence can be a good thing, as it reduces the workload of your leg muscles and keeps them from fatiguing as quickly.

Was trying to maintain 65-70 but found I was focusing too much on MPH and using too tall a gear, especially up hills. Back the gears down to maintain RPM instead of MPH and feel better!

[Industry_Hack]

Spinning uses your lungs, mashing uses your leg muscles. You'll wear your legs out long before you run out of air.

[froze]

Originally Posted by toad350

Was trying to maintain 65-70 but found I was focusing too much on MPH and using too tall a gear, especially up hills. Back the gears down to maintain RPM instead of MPH and feel better!

You need to raise your RPM ups just a little because you're real close. The average cyclist ranges between 60 and 80...so you're darn close; racers will range between 80 and 100. I would say that as a beginner rider your average consistent range should be from 70 to 75, most cadence cycle computers are set for that range too. This should be good news for you, because you really are close. Once you get use to this higher rpm pedaling your speed will naturally increase, because you'll find yourself not getting tired in your normal gear and will then up the gear by one and keep your rpm between 70 and 75 and now your going faster with less leg effort.

If you ever decide to become a faster rider after practicing this average rider stuff then up your rpm another 5 so your consistent range will be 75 to 80. Then once you get use to that up it again another 5. This won't happen overnight so don't rush headlong into it or you'll burn yourself out.

It's like Mr Hack said: "Spinning uses your lungs, mashing uses your leg muscles. You'll wear your legs out long before you run out of air."

[toad350]

awesome, thanks

[photosbymark]

I too tend to be a masher, but I know its better to spin. Some days the asthma just makes me back off the cadence.

[wild]

I don't seam to be getting faster as I age I do keep my cadence up 75-83 most of my rides but my mph is only about 10.5 avg, some days I catch myself dwadling and lose all track of speed and cadence, I am just enjoying where I am in time and space. or it could be that old age thing, 67.

[Industry_Hack]

Originally Posted by photosbymark

I too tend to be a masher, but I know its better to spin. Some days the asthma just makes me back off the cadence.

Until I do the full allergy testing, I have to deal with my nose and throat swelling closed on an almost daily basis. But a quick spray in each nostril, and a hit off the inhaler, and I'm good to go. My ENT specialist actually told me I should move back to the beach.