The Cyclades for cyclists is the number of pedals revolutions per minute that a cyclist makes when riding a bike on the road you best cycling mission.
The optimal cadence depends on the cyclist’s own feelings, as well as on his age, weight, physiological characteristics and training, such as the bike and pedals, in particular, the style and speed of the ride, the slope, the nature of the surface and so on.
Cyclades for cyclists!
Of course, the pedal speed needs to be changed depending on the circumstances: at the start (to warm up the muscles) and at a low temperature (to avoid damage) it must be high enough. But on average a comfortable cadence of a cyclist – from 80 to 100 revolutions per minute – these are the numbers that advise beginners as a reference; at this frequency of revolutions, the cyclist delivers maximum power with minimal energy expenditure.
However, many experienced cyclists in the process of active driving come to their optimal figure on their own, and even deliberately reduce the cadence for stronger muscle pumping and straightening to the desired pulse.
If you are an amateur and ride rarely, it’s not necessary to drive at an ideal 80+ rpm. Slightly smaller values are acceptable, for example, 70. Best activity of famous bicycle races of professional cycling!
In order to measure the cadence, you need to detect 1 minute and count the number of turns made (which is laborious and dangerous). Or you can purchase a special bike computer for riding a bike on the road, which will take into account not only the mileage, time and speed of the path but also this important indicator. The cadence sensor consists of two parts: a pedal speed sensor, which is mounted on the frame of the bicycle, and a magnet on the connecting rod.
Why is optimal cadence so important?
A novice will ask: what’s the difference, slowly or quickly you pedal? And the difference really is. Try to ride at the first speed on flat terrain – you almost will not move from a place, and you will spend forces on the Nemer – the number of revolutions per minute will be very large. And on the contrary, try to drive up the mountain on a big star – if it works out, then with great difficulty it will be impossible to pedal.
Low cadence – dead knees!
First of all, cadence is important because of the harmful load on the knee joints, which occurs when the pedals turn too slow. The knees are the most painful part of the body in cycling since it has a long and unnatural load for a person.
With low cadence, you need to constantly push the pedals, and because of this, muscles very quickly become clogged up – it is extremely difficult to drive. Moreover, slow pedaling with strong pressure on the pedals not only contributes to pain in the knees and muscle cramps but can also cause serious diseases – arthritis and arthritis, which can be “earned” by improper cycling.
This is especially important for newcomers who, because of inexperience, can easily “kill” their knees: it seems to them that, pedaling with great force, they are shaking their legs, but in reality, they are hitting their muscles and slowly killing their joints!
If with rare for short distances around the city, this problem is not relevant, then for those who decide to go cycling or participate in marathons, this is extremely important. Do not lower the cadence below 60 rpm.
Spin the pedals … fast?
It would seem that everything is simple: spin the pedal as quickly as possible, and there will be no such problems. But not everything is so simple: with fast rotation, irrational use of energy occurs, since the forces expended on such a large number of revolutions do not give proportional speed. And if you do not use contact pedals, the legs now and then slide off, which can cause a fall or just a strong blow to the foot with a pedal – not nice.
How to increase cadence?
If you somehow measured the cadence and realized that it is low, the solution is one: choose a lower gear at such sites and turn the pedals faster. At first, it will be unusual: it seems that you are spinning “idle” and you do not feel the usual tension in the muscles. But it is worth getting used to and for this and knees and the bike will thank for their durability. Another option is to inculcate the habit of pedaling is not constant, but in small batches – so the load on the joints will be less.
If you cannot achieve the recommended number of turns (from 80 to 100), you can try contact pedals or (as a budget option) special straps on ordinary pedals – stick clips. This will not only relieve the knees but also increase efficiency.
Also, do not forget about the technique of pedaling – press the pedal in the upper part and pull it in the back, and not just push the pedal with the entire foot for a whole revolution.
The ability to choose cadence correctly is an extremely important thing for both beginners who are responsible for the health of their joints and for experienced cyclists and best resource riding a bike on the road. This is one of those indicators that just need to track the cyclist to record their sports growth.