What is Cadance? Why do cyclists need to know about Cadance?

No need to mention the distant Tour De France, right at the recent VTV Television Cup 2020, on the last day of competition (stage 8 – criterium, taking place at Nguyen Tat Thanh street), you will see athletes Encourage the use of different cadence frequencies.

Adjust your cadence ( Cadence ) while cycling

For example, race winner Le Nguyet Minh knew how to adjust cadence to suit each part of the race: from increasing cadence to 95rpm to increase speed, maintaining cadence around 80-85rpm when maneuvering on a straight road and reaching a cadence of over 100rpm with a power of up to thousands of watts to reach the finish line.

In fact, for professional athletes, cadence is an important strategy, a decisive factor in each different race to achieve optimal results. They do not use a fixed step frequency but adjust it flexibly to suit the terrain and competition conditions. This is also a valuable lesson that you can learn.

So what is cadence in cycling?

What is cadence in cycling?

Cadence, or the rotational speed of the cadence, is measured in RPM (revolutions per minute). If you hear someone say that an athlete's cadence is 90rpm, this means they pump the pedals about 90 times in a minute (counting each leg, that's 180 revolutions for both legs).

To illustrate more easily, we can compare cadence with the engine of a car or motorbike. When starting from a standstill or accelerating after turning, the engine will rotate quickly so the vehicle quickly accelerates. This is similar to high cadence when cycling. When the vehicle reaches a stable speed, you can change gears to maintain a lower rpm. This is similar to low cadence when cycling.

When driving, you cannot use the same gear to start and go at a steady speed. Similarly, in cycling, there is no one cadence suitable for all types of terrain and track conditions.

Consequences of not changing cadence (Cadence) in different terrains

It is necessary to adjust the cadence appropriately in each terrain

With high cadence: Using high cadence on flat terrain or when going downhill will be very ineffective. We will expend energy unnecessarily without achieving the desired speed. If you are climbing a mountain pass, maintaining a high cadence can quickly cause you to reach the limit of your endurance, depleting your energy before reaching the top. Although there are some exceptions like Chris Froome or Lance Armstrong, who are famous for using high cadence, they are athletes in a different class.

With low cadence: Using low cadence in all situations is similar to driving with a "faulty spark plug". Cycling at a constant low cadence reduces the efficiency of the neuromuscular connections needed for acceleration and attack. The neuromuscular system will get used to pedaling at a low cadence, making it difficult for you to accelerate.

Therefore, adjusting the cadence to suit each terrain condition is very important. The question is: when should you use which cadence to get the best results?

4 Basic Principles of Cadence

1. High cadence and high output: Ideal for accelerating, attacking, shortening distance, or increasing speed.

Climbing the pass, standing position: 80 rpm
Climbing the pass, sitting position: 90 rpm
Flat road, standing position: 85 rpm
Flat road, sitting position: 90-100 rpm

2. High cadence and low power: Helps maintain leg muscle stimulation at speed, especially when going downhill or traveling in a large group at high speed.

Going downhill, pedaling: 90 rpm
Flat road, sitting pedal: 80 rpm

3. Low cadence and high power: Used to control effort on difficult terrain such as steep passes and rough roads.

Climbing the pass, sitting position: 65 rpm
Flat road, sitting position: 60 rpm

4. Low cadence and low power: Maintain the speed achieved or when there is a tailwind.

Climbing the pass, sitting position: 70 rpm
Flat road, sitting position: 75 rpm

How to Calculate Cadence in Cycling

How to calculate Cadence in a simple way

1. Using measuring equipment:

• Cadence sensors: Most modern cadence sensors are mounted to the pedals or chassis. This sensor will transmit cadence data to the cycling computer or phone application via Bluetooth or ANT+ connection.
• Cycling computer: Many cycling computers have a cadence measurement function and will display it directly on the screen as you ride.

2. Calculate manually:

Count the number of revolutions of one foot in 30 seconds: You can start counting the number of times your right or left foot rotates on the pedal in a 30-second period.
Double the count: After counting, double the number of revolutions to get the number of revolutions per minute (RPM).
For example: Suppose you count your right foot turning the pedal 40 times in 30 seconds. To calculate cadence, double this number

Cadence=40 revs ×2=80 RPM

Benefits of Tracking Cadence

• Improve performance: Knowing cadence helps you adjust your cadence to maintain the best speed and endurance.
• Reduces fatigue: Cycling at the right cadence helps reduce muscle stress and avoid rapid fatigue.
• Adjust your cycling technique: Tracking cadence helps you improve your cycling technique, helping you cycle more effectively.

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