Bike Cadence - Shortening the Learning Curve
This is my first year working with a power meter, and have recently realized that on the trainer, I seem to be able to maintain more power with a less perceived exertion around the 80-85 range, versus having always tried to maintain a 90 cadence in the past. Maybe it is more of a gearing thing. I don't have many outdoor rides to look at my cadence, but it does seem to be 90+, though seems easier.
Inquiring as to others experience with finding their cadence sweet spot - maybe there is a shortcut to my learning curve through others. As I seem to have more power with less exertion as a lower cadence, is this something I should practice while riding outdoors, or do I continue with what just seems to come natural (higher cadence outdoors)...perhaps a lower cadence on the flats, and then higher cadence in easier gear while climbing? Maybe there's a big difference between trainer and outdoor riding, but if they are anywhere near equatable with cadence, I might be wasting energy by spinning to hard/fast.
Thoughts?
Comments
Cadence should be self selecting and studies have shown the longer the ride/race the lower the cadence for the same individual. Your sprint cadence is higher than your Ironman cadence.
In very general terms a higher cadence will tax the cardio system more than a lower cadence. A lower cadence will tax the muscular system more. Somewhere there is a "break even" point for you on that day, for that distance, and in those conditions.
A power meter is a great tool for figuring out what works best for you.
My short course cadence is around 90. HIM distance in the mid-80's, IM distance in the low-80's. I also pay zero attention to my cadence and just spin what feels best for me. Invariably my numbers always fall in line with the numbers I just typed.
Bob,
Thanks, sounds like my intuition is on point. I'll have to try to keep a closer look at my cadence when riding outdoors to see if a lower cadence feels natural, or might become a learned effort.
Mark
I agree with Bob, and have found the same thing. The harder I"m going, the higher my cadence likes to be. I phrase it that way because it's not something conscious or "on purpose" that I do. My cadence will be in the mid 90's for an ABP ride, 2hr ride with mod-hard effort throughout. But it tends to gravitate into upper 80's for a 0.7 IM distance ride and low 90's for a HIM distance ride at 0.8ish. I think I like a higher pace than most. Tim Cronk has said many times that over years of doing this, his cadence has gradually dropped. He's super-strong on the bike too.
Pro cycling trend seems to be towards higher cadence, especially for climbers. Chris Froome spins crazy fast when he's racing uphill. Lance was known for his high cadence too (maybe doping increases cadence!).
But, as Bob said, it seems to self-select and unless you're really low (70's) I don't think it's worth spending much time/thought on. I think Coach R has said this too....I just can't find it.
All that said, I'm not fast so that's just my $0.02!