Text: Tim Farin, Andrea Jeschke
Why cadence plays an important role
First of all, the question is: do you even track your cadence? For outdoor rides, there are now affordable sensors available that can be paired with a smartphone, smartwatch or cycle computer. If you’re training on a trainer or ergometer, the figures are often displayed directly on the machine.
That said, it’s worth taking a closer look at your own cycling style. Many cyclists maintain a very similar cadence for long periods. Yet it is precisely this variation that is crucial.
High cadences
A high cadence often feels unfamiliar, particularly for beginners or people who take up cycling later in life. Many people automatically cycle at around 80 revolutions per minute. However, those who regularly cycle at over 90 revolutions per minute specifically train their coordination and muscle control. Their movements become more efficient and the riding experience improves significantly.
Slow cadences
The other extreme also has its place in training. Riding with higher resistance and a lower cadence specifically targets the muscles used in cycling. This engages a large proportion of the existing muscle fibres. In the long term, this can help build up strength reserves that will later prove useful during intense exertion or sprints.
Choosing your cadence is therefore much more than just a matter of comfort. It plays a key role in determining the training stimuli your body receives.
Which cadence suits which training goal?
Challenge the cardiovascular system
Anyone wishing to focus specifically on improving their endurance should regularly incorporate higher cadences into their training. As cadence increases, it is not just the leg muscles that do the work; the entire cardiovascular system is put under greater strain. This is why your heart rate can rise significantly, even though, at first glance, your speed may not seem particularly high.
Relieve strain on muscles and joints
A higher cadence can also be beneficial for protecting your joints and muscles. Many cyclists cover long distances at relatively low cadences of around 70 revolutions per minute. However, if heavy gears are used continuously, the strain on the knees and muscles increases considerably. Although cycling is generally considered to be gentle on the joints, continuously pedalling in high gears can lead to discomfort.
Developing strength endurance
When it comes to applying high forces to the pedals over a prolonged period, lower cadences are a valuable training tool. This type of training is known as strength-endurance training and plays a particularly important role on longer climbs or challenging routes.
Making the most of high cadences in endurance training
A healthy cardiovascular system is one of the most important foundations for good health and sporting performance. Cadence can be used to specifically influence this area. As cadence increases, heart rate usually rises as well. This often becomes noticeable more quickly than expected.
Imagine you’re cycling along a flat stretch at a comfortable pace. Now you shift down a few gears but want to maintain your speed. The resistance decreases, but at the same time you have to pedal much faster. Although the strain on your muscles is often less than before, many people still find it difficult to maintain the high cadence smoothly. At the same time, your heart rate rises and holding a conversation suddenly becomes more tiring.
What high frequencies can do for you
High cadences can be trained very effectively using intervals, for example at 100, 110 or even 120 revolutions per minute. This allows you to specifically train your cardiovascular system. A well-developed cardiovascular system pays dividends in almost every endurance sport.
It is interesting to note that heart rate and muscular exertion do not always correlate. At very high cadences, the heart rate can rise significantly, even though the resistance remains comparatively low.
For this reason, heart rate is not always the best single measure of training intensity in such sessions. Anyone wishing to assess their workload more accurately should also pay attention to cadence and resistance or wattage. These often provide a more precise picture of the actual training demands.
It’s important to remember that with low resistance and a high cadence, you can really challenge your cardiovascular system. With higher resistance and a lower cadence, on the other hand, you’re primarily stimulating your muscles. Anyone with cardiovascular health issues or who is unsure should always seek medical advice before undertaking intensive exercise.
Targeted intervals at a low cadence
High-frequency endurance training is contrasted with classic strength-endurance training. In this, many amateur athletes pedal for several minutes at around 60 revolutions per minute with significantly increased resistance. The sensation of exertion differs noticeably from rides at 90 revolutions per minute with the same resistance.
A possible training session might look like this:
Roll up
- Cycle at a relaxed pace for 5 minutes
- Gently get your legs and circulation going
Main section: 3 to 4 rounds
- 5 minutes at 90 revolutions per minute in the base zone (Zone 2)
- 5 minutes at 60 revolutions per minute, just below the individual exercise threshold
- 5 minutes of active recovery in Zone 1
Depending on the number of sets, the training session lasts around 50 to 65 minutes. The deliberate changes in cadence provide new stimuli for the heart, muscles and coordination. It is precisely this variety that not only makes the training more effective, but often makes it significantly more interesting as well.
