High Cadence and training my finding

[toomsie]

Since starting cycling( last may) I have made steady progress. I followed the belief that high cadence (95+) is better.
My best time in Richmond common is 25.45 minutes. I also managed 28.45min on my Carrera hybrid with bouncy suspension.
However, after Christmas until now I barely can chain 28.30 on my road bike. The only thing that has changed since Christmas
is I chosen a slower cadence of 80%. I was told that I spin too much on a ride,' I should use a lower cadence to take
advantage of my strong legs".

I believe that this has effected my performance. Fortunately, I kept a record of my performance on Strava. It has shown that
since I have moved to slower cadence, my hear rate has dropped significantly on a ride.

I am moving back to high cadence cycling because it gives the heart a good workout. I don't believe efficiency is important at this stage.

[Thomas125]

Id be interested in hearing anyones thoughts on this. Im getting a computer for my bike and toying with getting one with a cadence function to add some training to my commute a few times a week.

Granted its only a flat bar hybrid but my fitness has plateaud on my commute and I need to try something new

[Paulatic]

My latest frame had a socket hole to put in a cadence device. I decided to put one on and what an education it has been. I always thought I was a spinner [emoji3]. A monitor told me otherwise.
I was averaging in the seventies , 76 -79. So I decided to make an effort to raise my average into the eighties. It's taken a lot of concentration and after 20+ miles it's easy to slip back.
I've been riding in the eighties changing up a gear when in the nineties, changing down when in the seventies. Since doing this my average speed has risen, my heart rate is a lot leveller, and any perceived leg ache does appear to be less.

[Vmlopes]

^^^^this have tried a steady myself a steady cadence and it's surprising how stable it keeps the heart rate also

[NATURAL ANKLING]

Hi,
Lots of discussions here on cadence.
My first ever TT was 28.30............on my tourer Just after I gave up cycling for ten years on the road.
But just prior to that I did 22 miles in an hour without trying at all, that's 27.30 x 2 back to back, again on the tourer.
In my youth I would average 20 mph every where even on 25 milers to tech.

I cant say I was a spinner as I would only use 2 gears on the 5 speeder.
But if you want to put out power its high cadence.
Correct me if you think I am wrong but even the pro's don't do 95 for long periods, average that is
Pros tend to ride at 75 and peak to 85 plus when finishing.
We are not talking track riding here.
People talk of 95 but is that your average
Yes it might be your average over 10 miles if its a TT I suppose, what sort of cadence do the riders in front of you do

[Paulatic]

Out of interest does anyone know what pros average cadence is in e.g. A 'tour' stage?

[Thomas125]

I think my cadence is around the 60 mark at the moment, drops a bit on the hills.

I'm thinking I should up it to improve my fitness and hopefully speed too.

At the very least my knees should thank me.

[Paulatic]

Just done my homework on my question. 'google'. Average for a tour stage seems to be anywhere from 65 to 85. Looking at hilly stages.
So maybe my own original ave of 76 was ok bi should stop worrying.

[beardy]

anywhere from 65 to 85. Looking at hilly stages.

I bet the cadence is higher on the flatter stages, over 90 I would expect.
Not that I know anything about racing, just how hills affect your cadence.

[toomsie]

Would it be wise to break up training into two different categories. Training that concentrates on raising heart rate till its max and training that good for muscles.

[Thomas125]

You can definitely do both on the bike, muscle work by grinding in a lower gear at a lower cadence with the caveat that you are very careful with your knees.

I find I get knee pain if try this so I prefer calisthenic type leg exercises, or gym exercise machines designed for the legs.

If I'm the mood on my commute (usually on a nice sunny day or getting caught in a sudden downpour ) I spin up and blast it for a bit get the heart pounding and the lungs gasping.

got my work bonus at the end of the month so hoping to look into cadence computer to start with (not too expensive) and further down the line possibly a heart rate monitor.