Why Spinning A Higher Cadence Helps Make You A Better Cyclist

Summary

This video explores the importance of cadence in cycling, explaining how it affects speed and efficiency. It distinguishes between high and low cadence, with high cadence (100+ rpm) aiding quick acceleration and low cadence (85 rpm and below) providing greater torque for steep climbs. The video emphasizes the need for versatility in cadence, the benefits of training for higher cadence, and how it can lead to improved performance on the road and track. Viewers are encouraged to practice and increase their cadence for better cycling performance.

Takeaways

• 🚴 Spin to win refers to the technique of spinning your legs as fast as possible for better cycling form.
• 🔧 Cadence and torque are key factors in cycling performance; increasing either can help you go faster.
• 🏞 Terrain affects the optimal cadence; steep climbs require more strength and lower cadence, while flatter roads benefit from higher cadence and aerobic effort.
• 🔢 High cadence is generally considered to be 100 revolutions per minute (RPM) and above, while low cadence is 85 RPM and below.
• 💨 Riding at a high cadence can help with quicker acceleration and easier adaptation to changes in pace.
• 🌀 Low cadence allows for greater torque but can lead to quicker fatigue, especially in group settings.
• 🛣 High cadence is beneficial in group rides, helping to hold the wheel better and spend less time in the wind, thus conserving energy for sprints.
• 📉 On steep climbs, relying on strength means using a lower cadence, but starting with an easy gear can prevent chain drops or gear smashing.
• 🏁 High cadence on flat terrains saves from muscle fatigue by utilizing the aerobic system, keeping the heart rate higher for longer efforts.
• 🔁 Training for high cadence can improve leg speed, which is crucial for track cycling and beneficial for road cycling sprints and accelerations.
• ⏱ To increase cadence, start with a comfortable tempo effort and gradually increase RPM by 5 or 10, aiming for 100-105 RPM, and include high cadence intervals for better efficiency.

Q & A

What does 'spin to win' mean in the context of cycling?

In the context of cycling, 'spin to win' refers to the technique of spinning your legs as fast as possible to achieve a good form and potentially win races.

Why is cadence considered important in cycling?

Cadence is important in cycling because it affects how fast you can go on the bike by influencing the balance between force and velocity, which are key to increasing speed.

What are the two factors that determine speed on a bike, according to the script?

The two factors that determine speed on a bike are force and velocity, with the latter being referred to as cadence when in a circular motion.

How does terrain affect the cadence used by cyclists?

Different terrains require different cadences. Steep climbs require higher torque and muscular power, leading to a lower cadence, while flatter and faster roads utilize more of the aerobic system and allow for a higher cadence.

What is the definition of high and low cadence in revolutions per minute (rpm)?

High cadence is defined as anything from 100 rpm and above, while low cadence is anything from 85 rpm and below.

Why is it beneficial to be able to switch between low and high cadence while cycling?

Being able to switch between low and high cadence allows cyclists to adapt to different riding conditions and paces, improving their overall versatility and performance.

How can a high cadence help during group rides?

A high cadence in group rides helps cyclists hold the wheel better and spend less time in the wind, keeping them fresher for sprints and other high-intensity efforts.

What is the advantage of using a lower cadence on steep climbs?

Using a lower cadence on steep climbs allows cyclists to rely more on their strength and muscular power, which is more efficient for such terrain.

How can a higher cadence benefit cyclists on flat and rolling terrain?

A higher cadence on flat and rolling terrain helps cyclists use their aerobic system more efficiently, reducing muscle stress and fatigue.

What is the significance of leg speed in track cycling?

Leg speed in track cycling is crucial as it allows cyclists to achieve high speeds needed for sprinting and short accelerations without the need to change gears.

How can cyclists increase their cadence during training?

Cyclists can increase their cadence by starting at a comfortable tempo effort and gradually increasing the revolutions per minute (rpm) by 5 to 10, aiming for around 100 to 105 rpm, and incorporating high cadence intervals of 110-120 rpm for 30-45 seconds.

Outlines

00:00

🚴‍♂️ The Science of Bike Cadence and Torque

This paragraph delves into the science behind cycling cadence and torque. It explains that to ride faster, one must increase force and cadence, or both. The importance of adapting cadence to different terrains is highlighted—using higher cadence on flatter roads for speed and lower cadence on steep climbs for strength. The paragraph defines high cadence as 100 revolutions per minute (RPM) and above, and low cadence as 85 RPM and below. It emphasizes the versatility required to switch between these cadences for improved riding efficiency. Additionally, it touches on the benefits of high cadence for quick acceleration and adaptation to pace changes, and the potential for quicker fatigue with low cadence due to greater muscular effort.

05:00

📊 Enhancing Performance Through Cadence Training

The second paragraph focuses on the practical aspects of increasing cycling cadence to enhance performance. It suggests starting with a comfortable tempo effort and gradually increasing the RPM by 5 to 10 to reach around 100 to 105. The paragraph also recommends incorporating high-cadence intervals of 110-120 RPM for 30-45 seconds into training routines. These high-cadence efforts, when repeated, can lead to increased comfort and efficiency at higher RPMs. The benefits of such training include better wheel holding in groups, reduced wind exposure, and improved freshness for sprints. The paragraph concludes by reinforcing the importance of cadence in making cyclists more efficient and faster.

Keywords

💡Spin to Win

The term 'spin to win' refers to the strategy of spinning one's legs as fast as possible on a bicycle to achieve a good form and potentially win races. It is a central concept in the video, illustrating the importance of cadence in cycling. The script mentions that increasing cadence can lead to faster bike riding, making 'spin to win' a key strategy for cyclists.

💡Cadence

Cadence in cycling is the number of revolutions per minute (rpm) of the crank. It is a crucial concept in the video, as it directly relates to the speed and efficiency of a cyclist. High cadence, defined as 100 rpm and above, is associated with faster acceleration and easier adaptation to changes in pace, while low cadence, 85 rpm and below, is linked to greater muscular effort and torque.

💡Torque

Torque is the force that causes rotation in a circle and is vital for cycling performance. In the context of the video, torque is mentioned as a factor that increases when riding on steeper climbs, requiring more muscular power. It is a key component in understanding how different terrains affect the need for varying cadences.

💡Velocity

Velocity in the script refers to the speed at which a cyclist can travel. It is mentioned in relation to cadence, as increasing cadence can lead to higher velocity. The video suggests that by increasing both force and cadence, a cyclist can go faster.

💡Terrain

The type of terrain a cyclist encounters influences the cadence used. The script explains that steeper climbs require a lower cadence due to the increased force needed, while flatter and faster roads benefit from a higher cadence to utilize the aerobic system more effectively.

💡Aerobic System

The aerobic system refers to the body's ability to use oxygen to produce energy during exercise. In the video, it is mentioned that on flatter terrain, cyclists can rely more on their aerobic system by maintaining a higher cadence, which helps prevent muscle fatigue.

💡Revolution Per Minute (RPM)

RPM is a measure of how many times the crank of a bicycle rotates in a circle within one minute. The script uses RPM to define high and low cadence levels and emphasizes the importance of training to increase RPM for improved cycling performance.

💡Versatility

Versatility in the video refers to a cyclist's ability to switch between low and high cadences depending on the situation. It is highlighted as an important skill for cyclists to improve their riding and adapt to different conditions on the road.

💡Acceleration

Acceleration in the context of the video is the ability to increase speed quickly. High cadence is shown to be beneficial for faster acceleration and adapting to changes in pace, which is crucial for competitive cycling.

💡Fatigue

Fatigue is the exhaustion that can occur from prolonged or intense physical activity. The script discusses how maintaining a high cadence can help prevent muscle fatigue, especially on flat terrain, by relying more on the aerobic system.

💡Fixed Gear

A fixed gear, also known as a fixed-wheel bike, is a type of bicycle that has a drivetrain with no freewheel mechanism. In the video, it is mentioned in the context of track cycling, where leg speed and the ability to spin legs fast are essential for achieving high speeds and sprinting.

💡Training

Training in the video is the process of practicing and improving one's cycling skills, specifically focusing on increasing cadence. The script suggests methods such as tempo effort and high cadence work to enhance a cyclist's ability to ride more efficiently and quickly.

Highlights

Spin to win is a technique of spinning your legs fast for better cycling form.

Cadence and torque are key factors for speed on a bike; increasing either can enhance performance.

Different terrains require different cadences: higher torque for steep climbs and higher cadence for flatter, faster roads.

High cadence is defined as 100 rpm and above, while low cadence is 85 rpm and below.

Versatility in cadence is crucial for adapting to various cycling conditions.

High cadence allows for quicker acceleration and easier adaptation to pace changes.

Low cadence with high torque can lead to quicker fatigue and difficulty in maintaining acceleration.

Riding in high cadence in a group improves wheel holding and reduces wind exposure, keeping cyclists fresher.

On steep climbs, relying on strength and lower cadence is common, but starting with an easy gear can prevent gear issues.

High cadence saves from fatigue on flat terrain by utilizing the aerobic system instead of muscle stress.

Higher heart rates during long efforts with varying cadences can lead to freshness for sprints.

Track cycling emphasizes leg speed and fast spinning, a skill that transfers well to road cycling.

Increasing cadence can be achieved by finding a comfortable tempo and incrementally raising the rpm.

High cadence training, around 110-120 rpm for short intervals, can significantly improve cycling efficiency.

Cadence training should not be underestimated as it can lead to noticeable benefits in cycling performance.

The conclusion emphasizes the importance of cadence in making cyclists more efficient and faster.

Invitation for viewers to share their thoughts in the comments and give a thumbs up if they enjoyed the video.

Transcripts

[Music]

spin to win as they say now if you're

not familiar with the term it's spin

your legs as fast as possible and you'll

be in good form

now heist cadence has a long been

associated with ability on the bike but

is it as important as they say yes so

we're going to give you

this video to show you

if spinning

works

or if it doesn't

oh

well it's not anything

first up the science event force inner

circle is called torque and velocity in

a circle is called cadence how to go

faster on the bike increase the force

increase the cadence and increase both

at the same time but riding on different

terrains is the cause for using

different cadences steeper climbs there

is a bigger force on your muscular power

and higher torque flatter faster roads

and you'll be using more of your aerobic

system when the speed is the name of the

game and the cadence rises but what do

we mean by high cadence well i think

anything from 100 rpm and above and a

low cadence anything from 85 rpm and

below rpm revolutions per minute this is

how many times your crank rotates in a

circle in one minute now you're not just

going to rely on one specific cadence to

help you ride faster you need to be

versatile and be able to switch between

a low and high cadence so getting used

to riding into higher cadence is going

to help improve your riding but here are

a few other areas that might help too

[Music]

being able to ride a high cadence will

allow you to accelerate quicker and

adapt to those changes of pace a lot

easier but right at the low cadence in

this scenario and it's going to be

easier to push hard on the pedals at

greater torque but do this repeatedly

over time and you're gonna fatigue

quicker yeah and it's gonna be harder to

adapt those changes of acceleration in a

bunch and what we're saying here

is if you can ride

in a high cadence in a group you'll be

able to hold the wheel better

and you'll spend less time in the wind

and then

you'll be fresher for when it

when you need it most basically when

there's a sprint like that

look see oh she's got no changes

i got this

[Music]

now we've spoken about how on steep

climbs that you rely more on strengther

to lower cadence this is true but

getting used to being in a nice easy

gear at the bottom of the climb will

help you avoid a chain drop or the

smashing of the gears as you try and

find the right gear for your effort

now riding it at a higher cadence will

save you from fatigue especially on

those flat and rolling terrain you can

use your aerobic system instead of

stressing

those muscles now has to be said your

heart rate is going to be higher on

those longer efforts when you're

managing the different changes of

cadences

and ultimately

you'll be fresher

[Music]

leg speed on the track is super

important i mean it's what it's all

about being able to spin your legs

really fast whilst riding in a fixed

year and it is a skill that transfers

over to the road too i mean look at the

likes of mark cameron dish and elisa

balzano spin your legs fast and you'll

be able to access those super high

speeds needed to sprint well instead of

sprinting and changing gears as you do

so you'll also be able to increase your

speeds for short accelerations without

looking for that gear leader

[Music]

so how do we increase our cadence now

one of the ways is to sit at a tempo

effort

and then find a cadence you're

comfortable with if you've got a bike

computer you can measure this or if you

haven't what you can do is you can count

the number of uh revolutions per minute

your right leg makes now once you've got

that number the next time you do that

tempo effort you want to increase the

rpm

by 10

or even 5 rpm you should be setting

around 100

or 105 rpm now that will feel

uncomfortable

but if you repeat this throughout your

rides

you'll start to see the higher canes

you'll find it more comfortable

and you'll be more efficient and quicker

with it too

you could also add in some really high

cadence work high cadence being around

110 120 revolutions per minute do this

for 30 to 45 seconds add a few of them

into your eyes maybe four or five

into that right and you will see the

benefits cadence is not something to

underestimate train it and you will see

the benefits

so they have it i guess the conclusion

is cadence does help you on the bike and

could make you more efficient and faster

yeah it definitely does but let us know

what you think down in that comment

section below and whilst it down there

you know the drill give us a big thumbs

up if you did enjoy