Have you ever thought about how many times your pedals rotate per minute? That’s your cadence—and it directly impacts your cycling efficiency, muscle fatigue, energy consumption, and overall performance. In this article, we’ll dive into the concept of cadence, understand the pros and cons of high vs. low cadence, and answer the big question: when should you use each one?
What is Cadence?
Cadence is the number of pedal revolutions per minute (RPM – Revolutions Per Minute). For example, a cadence of 90 RPM means the pedals rotate 90 times per minute.
Your cadence affects how much power (watts) you need to exert and how efficiently your body consumes energy over time. It also influences your body’s ability to clear lactic acid from the muscles and prevent accumulated fatigue.
A high cadence supports more efficient lactic acid clearance because it places less stress on the muscles and increases blood flow. On the other hand, a low cadence may slow down the clearance process and lead to earlier fatigue.
High Cadence – Pros and Cons
Pros
- Reduced muscle fatigue: Riding at a high cadence (85–100 RPM) relies more on the cardiovascular system (heart-lungs) and less on the leg muscles.
- Improved movement: Enables smoother and more efficient pedaling, especially on flat terrain or at high speeds.
- Better recovery: At high cadence, the required power per pedal stroke is lower, which allows for faster lactic acid clearance and energy preservation.
Cons
- Cardiovascular load: Requires a higher heart rate, which can be exhausting for beginner riders.
- Control difficulty: At very high cadences (over 110 RPM), riders may feel unstable and less in control of the pedals.
Example: When climbing a gentle hill at 90 RPM, the heart works harder, but the leg muscles remain fresher for the rest of the ride.
Low Cadence – Pros and Cons
Pros
- Muscle strength development: Riding at a low cadence (60–75 RPM) puts more demand on the muscles and less on the heart.
- Better control: Ideal for steep climbs or technical sections where focused power is more important than speed.
- Short-term energy savings: Beginners may find a low cadence easier to manage for short efforts.
Cons
- Muscle fatigue: Low cadence places more stress on the muscles, potentially leading to early fatigue and lactic acid build-up.
- Long-term strain: Prolonged low cadence may increase the risk of knee and muscle injuries.
Example: On a steep hill, a cadence of 65 RPM can help you push the bike forward without accelerating too much.
How Do Crank Arm Length and Chainring Size Affect Cadence?
Crank Arm Length:
- A shorter crank arm (165–170 mm) allows for higher cadence because the leg’s range of motion is smaller.
- A longer crank arm (175 mm and up) supports more power at lower intensities but usually results in a lower cadence due to a larger range of motion.
Chainring Size:
- A larger chainring (e.g., 52 teeth) requires more power to maintain the same cadence, making it better for flat and fast riding.
- A smaller chainring (e.g., 34 teeth) makes it easier to achieve higher cadence on climbs and steep gradients.
Bottom Line: Matching your crank arm length and chainring size to your riding style can improve performance and reduce unnecessary fatigue.
When to Use High Cadence?
- On flat terrain or at high speeds.
- During group rides or races requiring quick accelerations.
- During recovery phases, to maintain smooth pedaling and clear lactic acid.
When to Use Low Cadence?
- On steep climbs, especially during long-distance rides.
- During strength training sessions (e.g., low-intensity rides at 60 RPM).
- In technical sections where focused power is needed.
Lactate Test: Cadence’s Effect on Lactate Levels While Riding in Zone 2
The lactate test is used to examine how physiological changes affect lactate production and usage in the muscles under different conditions. In this case, lactate levels were measured during a constant-intensity ride at 200 watts (within Zone 2), while varying the cadence. The data show fluctuations in lactate levels relative to cadence, suggesting there is an optimal cadence range for maximum efficiency.
Findings
Low Cadence (50–60 RPM)
Lactate levels ranged between 2.0–2.1 mmol/L.
Slower pedaling means more force per stroke. This greater muscle strain may increase reliance on the anaerobic system, leading to higher lactate production.
Moderate Cadence (70–90 RPM)
Lactate levels gradually dropped from 1.7 to 1.5 mmol/L.
At 80–90 RPM, there appears to be an ideal balance between pedaling frequency and muscle load, optimizing aerobic energy usage and reducing lactate accumulation.
High Cadence (100–120 RPM)
At 100 RPM, lactate slightly rose to 1.6 mmol/L. At 110–120 RPM, levels increased to 1.7–2.0 mmol/L.
Though muscle load is lower, heart rate rises significantly, and more energy is needed for increased limb movement. As a result, aerobic efficiency drops and lactate production increases.
Scientific Explanation
Cadence and Muscle Fiber Recruitment:
- Low Cadence: Increased recruitment of fast-twitch (Type II) fibers, which produce more lactate.
- Moderate Cadence: Optimal use of slow-twitch (Type I) fibers, which are more efficient aerobically and produce less lactate.
- High Cadence: Reverts to recruiting fast-twitch fibers due to higher cardiovascular stress.
Aerobic vs. Anaerobic System Impact:
At low-intensity efforts (Zone 2), the aerobic system is dominant. However, at very low or very high cadence, more load shifts to the anaerobic system, increasing lactate production.
Conclusions & Recommendations
- Optimal Cadence Range: Based on the data, the most efficient cadence for riding at 200 watts (Zone 2) is between 80–90 RPM. This range shows the lowest lactate levels and most efficient energy usage.
- Non-Optimal Cadence: If you must ride outside this range, be mindful of increased muscle load (low cadence) or cardiovascular strain (high cadence).
- Cadence Training: Practicing rides at different cadences can improve your body’s ability to adapt to varying loads and maximize physiological efficiency under diverse cycling conditions.
How to Apply This?
- For relaxed (Zone 2) rides, aim for a cadence of 80–90 RPM.
- For specific sessions, such as strength or speed workouts, it’s beneficial to ride outside the optimal cadence range to develop targeted abilities.
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