Constant Cadence

[V8KSN]

Afternoon all

OK, I am getting back into cycling and I am currently managing around 5 miles a day (which I know is quite pathetic but I am proud of it so far

The problem I have though is I need to practice a constant cadence and get into a rhythm with my peddaling but I am struggling and looking for tips and advice.

At the moment, I just seem to want to go hell-for-leather at the first opportunity and then I knacker myself out. I LOVE speed and i LOVE going fast (as I am sure you all do too) but how do you temper that?

Do you guys and girls use the same peddaling rhythm throughout your ride and just change gears according to the terrain?

Thanks

[Disco You]

It doesn't sound like it is your cadence that is the problem, it sounds like you're just cycling too fast and tiring yourself out...

And, yes, most people will pedal at their optimal cadence and use their gears to decide speed.

[Mr Will]

Disco You said:

...most people will pedal at their optimal cadence and use their gears to decide speed.

Correct but only within reason. I'll attack hills hard and then recover with a slightly lower effort at the top/downhill. I'll cruise at a comfortable cadence in the low 90s but if I'm really pushing on or time-trialling then this rises to nearer 110. Sometimes I'll sprint for a while for no particular reason.

Sounds to me like the OP needs to learn his limits and back off just before blowing up. I agree that it does not sound like a cadence problem.

[ChrisMCoupe]

It sounds to me as if you might just be mashing the pedals (possibly screaming powwwerrrrr as you do it). I'd concentrate more on getting a smooth consistant RPM that uses less energy and you will probably start going just as fast if not faster once you have mastered it.

Anywhere between 80 and 100 is considered optimal cadence, I personally prefer to be on the high side of this and usually average around 95 for a ride, but being new to it, you might feel more comfortable at the lower end to begin with.

[Batfink]

Personally I pick a gear I can do 95% off the route in. Its not flat so I have to work on the hills and then flick up a few gears for the downhills if I will spin out. Seems to be working for me anyways, but I benefit that my last bike was fixed gear so a steady cadence is ingrained.

[Magic919]

Try cycling further as it'll force you to moderate your effort. Just keep an eye on your cycle computer too. Expect to develop a natural pace and pedalling speed, but it'll take time.

[Jobbo]

Batfink said:

my last bike was fixed gear so a steady cadence is ingrained.

Surely a fixed gear bike gives you the exact opposite of a steady cadence?

[Batfink]

Jobbo said:

urely a fixed gear bike gives you the exact opposite of a steady cadence?

You certainly need to develop good power for uphill to keep your speed constant. Obviously steep hills it's impossible If the gradients are not too drastic though you have a lot of control with your cadence.

[Jobbo]

Sounds like you're going too slowly on the flat if you can maintain the same speed up hills

[Raven Flyer]

I am not warmed up after 5 miles, sometimes not even after 10miles.

If you don't warm up slowly you will just fill with lactic acid and your blood flow won't be up to flushing it out. Ride over. Warm up slowly, with good cadence and low power. Increase the power gradually and then in short bursts, settling down after these.

Your warm up is so important as you look to increase distances and power.

[Thurbs]

The best thing to do is ride in a lower grear ratio than you can manage constantly. ie. if you can ride with good cadance (80rpm) in a gear without it hurting etc, then knock it in to one more easier gear. Using this method you can cycle for hours, build up your endurance and after a while you will find your speed increasing naturally.

[V8KSN]

Thanks everyone, some great tips here

Cheers!