Correct cyclist cadence

Cycling is a very popular and popular type of outdoor activity. Usually people do not think about how often they pedal their two-wheeled "friend", and switch gears, relying solely on their own feelings and well-being. A modern multi-speed bicycle, if used correctly, can charge a person with health for many years. But if certain operating rules are ignored, and professional recommendations for limiting loads are not followed, the same device can lead to serious health problems.

Knee-joint.

First of all, this concerns condition of the knee who are forced to be in a state of increased loads while riding a bicycle for a long time and perform manipulations that are not characteristic of them in terms of frequency and amplitude. In order to avoid excessive stress on the knees when riding a bicycle, it is necessary to observe the optimal cadence of pedals when moving, which in a professional environment is called the "cyclist's cadence".

The concept of "cadence" comes from the English word cadens, which literally means tempo or rhythm. In a cycling environment, this concept refers to cadence (or cadence). The cadence value is calculated by counting the number of pedal revolutions in one minute.

Cadence value analysis

Cadence is one of the cornerstone concepts of proper cycling technique, so every beginner who is just starting to master the basics of bike control needs to explain in detail and intelligibly the meaning of this concept and the importance of observing its optimal values in motion.

Knowing your optimal cadence helps you properly tune your own bike and select the right gears for different road conditions (flat, uphill or long downhill).

The optimal cadence values are in the range 80-100 revolutions. At this cadence, the average cyclist achieves maximum power with a minimum expenditure of muscle energy. The optimal cadence provides the most comfortable conditions for the movement of a person on a bicycle, which allows him to overcome long distances without overvoltage and maximum loads.

Range of optimal values cadence is a generalized and averaged parameter. For each person, the individual cadence depends on many factors and can be anywhere in the above range, or even slightly outside of it. This is normal. In practice, it is necessary to avoid a significant deviation from this range in any direction, since as a result of deviations, low or high cadences can be obtained, which is a gross violation of the bicycle control technique.

Low cadence is more common for beginners. It is characterized by excessive effort on the pedals and their slow rotation. In this mode, the leg muscles get tired much faster, and the knee joints experience extreme loads (which is very dangerous and can eventually lead to the development of serious damage and joint diseases). Limit lower value for non-professionals, it is customary to consider a cadence equal to 60 revolutions per minute.

High cadence is not as dangerous for the joints, but it can negative impact on the heart and lungs, as it is associated with large and unproductive energy costs. However, a high cadence (not excessive) can even be beneficial at the beginning of a movement, as it helps the muscles warm up faster and reach working tone. Increased cadence is also needed just when cycling in cold weather, again to maintain the correct temperature of the muscles (this protects them from injury). There is an opinion among professionals that the ability to maintain a high cadence for a long time is a sure sign of the high skill of a cyclist.

Factors influencing individual cadence

The value of the optimal individual cadence can be influenced by the anthropometric and physiological characteristics of a person, the technical parameters of his bicycle, the quality and topography of the road surface, etc. The optimal cadence is not a once and for all fixed value for a particular person. The following factors can influence its changes over time:

Age, dimensions, weight, health and inner feelings of a person;
The level of sports training and fitness of the cyclist;
Style, speed and duration of riding;
Characteristics and: weight, wheel dimensions, as well as saddles, connecting rod length and, the presence of shock absorbers, etc.;
The type of road surface (soft or hard) and the terrain of the route.

Cadence measurement

There are several ways to measure cadence:

By simply counting the revolutions of the pedal for a set period of time (the most rude and inefficient way);
With the help of various cadence readings from sensors and receiving devices installed on the inside of the connecting rod and around;
Using plug-ins for navigation devices (the most accurate and popular method today).

Knowing your own optimal cadence and maintaining its value within a given range during cycling and travel will allow you to receive maximum beneficial effect and true pleasure from this exciting activity.

Video. Bike computer with cadence

The author of the article is Russian Nicholas [runivik]