What should be ideal cadence?

[Sourav]

I have seen at many places on internet that 90-110 rpm should be the ideal cadence. But, it depends on many factors like-

1. terrain: obviously, thats why most of us ride multiple-geared bicycle.

2. rider: just as an engine, every individual has his/her optimum cadence.

3. purpose: Is it recreational, training or racing.

4. duration: I don't know if it affects, but with longer riding time, cadence should decrease as the legs are fatigued(what's your experience brevet riders?). 

5. weather: contributes less compared to point 1,2,3 & 4, I feel.

I have checked with cadence monitor (count14+), while I am riding at my natural cadence, it is much lower: 60-80 rpm.

My question is, having cadence far from 'optimum' region, should I change my cadence or if its ok; considering I am more inclined to long rides (including brevets) with as fast pace as possible than 2-3hours of racing. I ride a road bike with compact and 12-26 cassette. 

[Michael Steiner]

Hi Sourav,

Cadence is as you correctly noticed something which depends on a lot of factor -- just by watching different pros you see quite different styles. With 60-80 you seem though quite low if this is on the flats.  Personally, i think 100+ on flats and even 80+ on climbs (until you run out of gears :-) is more efficient in keeping my legs fresh, even (or in particular) for long and hilly rides.  I don't have the experience of really long brevets -- 320km is the longest day ride i did -- but i did many 160-220km rides and at least for these durations i do not buy into your argument that with duration/distance you should decrease cadence; rather the opposite.  But ultimately, you have to figure out yourself the best option by trying various ranges.  

-michael-

BTW: Riding a fixed gear cycle could also be a good exercise to get used to a good cadence and smooth spinning ...

[Opendro]

Another thing to worry about being too low in cadence is that it is probably caused by a not-so-smooth pedal stroke. You can try this when your speed is, say, 30 kmph, shift to the lowest gear (1x1) and spin as fast as you can. All the imperfections in the stroke will be revealed.

[santosh kumar]

This question reminds me of the "maximum power transfer" laws that we studied in college.

load = effort gives best power transfer. :P

Cheers
Santosh

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