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Training with a Cadence Computer by Becky Moody,
USAT Certified Coach

If you haven’t yet sprung for purchasing a computer that shows your wattage on the bike, have you tried tracking your cadence? For all newbie cyclists, cadence is a tool for you to learn. We are all familiar with seeing the beach cruiser rider on the bike path pushing down on their pedals in a way that looks like they are in “slow motion” - they are most likely doing a cadence of 60 rpms or less (revolutions per minute). When we started out on our first road bikes, or for those of you that are still brand new at it, I’m guessing you might be cycling in the range of 70-80 rpms. Experts advocate spinning “faster” – 90 rpms or above is a magic number for many – it is efficient. It is more demanding on your heart and lungs, and may increase your aerobic capacity. Lance Armstrong, 7-time winner of the Tour de France, taught himself to spin in the range of an even higher cadence – 100-115 rpms. His higher cadence technique was often thought to be his secret weapon – he was in better shape than his opponents.

Try this simple exercise in your next workout:

1. Find a flat road (easy to do around here). Start out in a light gear in your small chain ring to warm-up for at least 5-10 minutes, shooting for at least 90 rpms. (This works well at sunrise when you are still not awake but seem to be moving forward on your bike). If you are not awake yet, it might seem a little brisk. Once you’ve at least broken a sweat, go to #2.
2. After you’ve warmed up properly, add one gear (add more resistance) per minute, still maintaining at least 90 rpms. Obviously, each time you “gear up” and add more resistance you will be working harder and more intensely. What you want to do is find a comfortable resistance that you can maintain for the duration of your ride at 90 rpms. This gear could be in your small or your large chain ring, it just depends on the gearing on your bike, etc.
3. Once you find a comfortable gear that you can maintain at 90 rpms, try 30- second to 1-minute intervals in a harder gear, all the while maintaining 90 rpms. This work interval will help you get used to pushing a bigger gear, strengthening your muscles. Try 6-8 of these intervals and soon you will have learned to push a harder gear, more efficiently – and will have increased your speed in the process. Push your pedals faster, and change your gear to match the magic number!

Once you’ve tried some cadence training, you may be able to pass the rider in front of you or quickly adapt to abrupt changes in speed in a paceline. Spinning at higher cadences (90 rpms and above) may be thought of as the “Long Slow Distance/base building” of cycling in your small chain ring and your time trial race pace in your big chain ring. It could be your magic number too.