There are age old debates as to which is better style of riding …
the Big ring lower cadence power pedalers, who power along
or
the high cadence spinners who spin themselves along even when climbing
The big questions are these:
1. What is the difference between pedaling at lower cadence while using a high gear and pedaling at a higher cadence at a lower gear if you are going at the same speed?
2. Is there an advantage to either way or is it simply personal preference?
Most cycling coaches believe that cyclists are more efficient on hills and flats when they pedal at higher RPM rather than lower RPM!
Hunter Allen BS, Elite coach explains the scientific experiments conducted at the University of Wisconsin and the University of Wyoming:
To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions.
To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions.
- cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear.
- In the second case, the athletes pedaled in a low gear at 100 rpm.
50 cadence low RPM pedaling 100 cadence high RPM pedaling
In laymen’s terms …
Lower cadence (around 50) & higher gears and higher strength pedaling requires more force, harder muscle contractions and uses more fast twitch muscles cells which burns glycogen faster and is less economic,
Higher cadence (around 100) & lower gears require higher speed pedaling which uses less force easier muscle contractions and fires more slow twitch muscle cells which actually requires less glycogen and even relies more on burning fat for energy!
Bottom line, during this off season while on your trainer ride at higher cadences even during hard efforts simulating climbing … intermediate riders 85-95 and advanced riders 95-100.
Outside in the spring … work on riding & climbing at a minimum of 80-85 cadence.