Want to ride longer with less fatigue? Master the art of efficient pedaling. It’s not about how hard you can push those pedals – it’s about how smoothly you can make them go around.
Watch most newer cyclists and you’ll see them muscling big gears at a slow cadence. Sure, it feels powerful, but it’s also a recipe for tired legs and cranky knees. The secret that experienced riders know is that a faster cadence – around 85-95 revolutions per minute – lets you ride longer and stronger while saving your legs.
Think of it like a car engine. Running at high RPM in a lower gear is usually smoother and more efficient than lugging along in too high a gear. Your legs work the same way. That quicker, lighter spin taps into your aerobic engine instead of burning out your muscles.
New to high-cadence riding? Here’s how to start: Find a flat stretch of road and shift one or two gears easier than normal. Now focus on making those pedals go around faster. Your upper body should stay quiet – if you’re bouncing in the saddle, you’re either spinning too fast or using too hard a gear. Practicing on an indoor trainer works great too, because you can concentrate solely on your pedaling speed and not have to worry about your surroundings.
Not sure about your cadence? Here’s a simple test: Count how many times your right leg goes around in 15 seconds, then multiply by four. Most riders are surprised to learn they typically pedal at only 65-75 rpm. That’s too slow for optimal efficiency.
A cadence sensor on your bike computer can be a huge help, giving you constant feedback about your spin. But don’t worry if you don’t have one. Focus instead on how your pedaling feels. Your legs should turn the cranks with about the same effort you’d use walking briskly upstairs – steady pressure but never straining.
This higher-cadence technique really shines on climbs. Instead of muscling up hills in a big gear, try shifting down and spinning more quickly. You might go a bit slower at first, but you’ll likely make it to the top feeling fresher. That’s especially important on longer rides where saving energy early pays big dividends later.
Make high-cadence spinning a regular part of your riding, especially during recovery rides and on flat sections. Practice it when you’re fresh so it becomes natural when you’re tired. Before long, you’ll find yourself automatically choosing a gear that lets you maintain that smooth, efficient cadence.
The payoff? Rides that feel more fluid, legs that stay fresher longer, and fewer aches and pains after long days in the saddle. Plus, you’ll look more like a seasoned cyclist and less like a beginner fighting the bike. Not a bad return for simply spinning a bit faster.
My old fashioned Kreitler rollers work well for developing a good spin .
I suggest people buy a set and give it a try.
With the advent of smart trainers the old rollers can be picked up used very cheaply and used occasionally to work on spin .
ps, I’m 73 and rarely fall off 😉
Your “old fashioned” Kreitler rollers are better than any smart trainer.