| If you are a regular cyclist you will have noticed that | | | | of injury and pain. It is known in cycle circles as |
| there are two ways to pedal - slowly and with great | | | | 'mashing'. |
| force from the legs, or by choosing an easier gear, | | | | So it is almost universally agreed that cycling at any |
| and turning your legs quickly but with little force. | | | | given speed is more efficient if you pedal faster in an |
| These options apply as much when you are cycling on | | | | easier gear. Although there is less certainty about the |
| the flat as when you are struggling to cycle up a hill. | | | | benefits of improving further, from 100 to 120 for |
| But does it matter which you choose? Newcomers to | | | | example, most cyclist would confirm that there are |
| cycling tend to choose the slow, strong method of | | | | advantages in changing cadence from 65 to 85. |
| cycling while professionals and long time cyclists | | | | A typical leisure cyclist will have a cadence (pedal |
| choose the second method. | | | | turns per minute) around 50-65, often less on steep |
| This is because pedalling at slow speed and relying on | | | | hills. Bravado might prevent the newcomer from |
| leg strength uses the 'fast twitch' muscle fibres in your | | | | switching into a very easy gear on hills, although this is |
| leg muscles, which in turn rely on the glycogen stored | | | | often the best approach. Professionals will tend to |
| in the muscle. This glycogen will run out after a period | | | | have a cadence of 100-120, regardless of whether |
| of effort, and you will suddenly find that you lack the | | | | they are on the flat or cycling up a hill. So a reasonable |
| strength necessary to continue efficiently. | | | | goal for an enthusiastic road cyclist might be 85-100 |
| On the other hand, pedalling fast in an easy gear uses | | | | turns per minute. |
| the 'slow twitch' muscle, which gains energy by | | | | Next time you are out, give it a try. Measure your |
| breaking down fats in the blood, which is essentially an | | | | current cadence (simply count leg rotations for one |
| unlimited reserve during the period of exercise. | | | | minute) and then try and do some stretches where |
| The first method also puts much greater pressure on | | | | you increase the rate by 10 or 15. I think you will find |
| the joints and tendons in the knees, with a greater risk | | | | the benefits are immediately evident. |