Why Spinning A Higher Cadence Helps Make You A Better Cyclist
Summary
TLDRThis 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
- đŽ Spin to win refers to the technique of spinning your legs as fast as possible for better cycling form.
- đ§ Cadence and torque are key factors in cycling performance; increasing either can help you go faster.
- đ Terrain affects the optimal cadence; steep climbs require more strength and lower cadence, while flatter roads benefit from higher cadence and aerobic effort.
- đą High cadence is generally considered to be 100 revolutions per minute (RPM) and above, while low cadence is 85 RPM and below.
- đš Riding at a high cadence can help with quicker acceleration and easier adaptation to changes in pace.
- đ Low cadence allows for greater torque but can lead to quicker fatigue, especially in group settings.
- đŁ 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.
- đ On steep climbs, relying on strength means using a lower cadence, but starting with an easy gear can prevent chain drops or gear smashing.
- đ High cadence on flat terrains saves from muscle fatigue by utilizing the aerobic system, keeping the heart rate higher for longer efforts.
- đ Training for high cadence can improve leg speed, which is crucial for track cycling and beneficial for road cycling sprints and accelerations.
- â± 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
đŽââïž 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 highlightedâusing 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.
đ 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.
Mindmap
Keywords
đĄSpin to Win
đĄCadence
đĄTorque
đĄVelocity
đĄTerrain
đĄAerobic System
đĄRevolution Per Minute (RPM)
đĄVersatility
đĄAcceleration
đĄFatigue
đĄFixed Gear
đĄTraining
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
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