How do I find the optimal cadence for road bike training?
The optimal cadence for road cycling: What is it and how do you find it?
When racing, cadence plays a crucial role in efficiency, endurance and performance. But what exactly does cadence mean, which values are considered optimal and how can you improve them? In this article, you will learn everything you need to know about the ideal cadence for racing and cycling.
What is cadence?
Cadence refers to the number of pedal revolutions per minute (rpm) when cycling. A frequently heard guideline for the optimal cadence for racing cycling is between 80 and 100 rpm. Professional cyclists often even ride at frequencies of 90 to 110 rpm.
Why is the right cadence important?
An optimal cadence ensures that the leg muscles work efficiently and do not tire too quickly. If you ride with too low a cadence and too high a gear, you risk overloading the muscles. A cadence that is too high, on the other hand, can become inefficient and leads to increased energy consumption.
Finding the optimal cadence
The ideal cadence varies from individual to individual and depends on factors such as fitness level, muscle structure and training status. However, a good starting point is a frequency of 90 rpm. Modern bike computers and power meters help to precisely monitor and optimize your own cadence.
In addition to the right cadence, choosing the right cycling clothing also plays an important role. Breathable, lightweight and functional clothing not only supports your freedom of movement, but also ensures that you feel comfortable during every training session. Especially on longer rides or intensive training sessions, it is crucial to rely on high-quality materials and a perfect fit.
Our Ryzon cycling collection offers you innovative cycling clothing that has been specially developed for demanding cyclists. Whether it's a jersey , cycling shorts or racing bike socks - with us you will find everything you need for your next adventure on the road bike.
training cadence
Targeted cadence training can help improve efficiency on the bike. Here are some tips:
interval training:
Example: Ride for 5 minutes at a cadence of 100 rpm, followed by 5 minutes at 70 rpm. Repeat this cycle 4-5 times.
This improves adaptability to different frequencies and efficiency in different driving situations.
Cadence training:
Example: Ride at a constant speed for 30 minutes and try to keep your cadence at 100-110 rpm.
With this exercise you stabilize a high cadence at a constant speed.
mountain training:
Example: Choose a steep climb and ride at a low cadence of 60 to 70 rpm in a heavy gear.
The aim of hill training is to improve strength endurance and improve your ability to tackle longer climbs efficiently.
The optimal cadence is the key to better performance and more fun on the road bike and bicycle. Experiment with different frequencies on your next ride or integrate a corresponding cadence training into your training plan!
Find your perfect road bike outfit now, which will optimally support you on your way to the perfect cadence!
