Cycling
Cadence Is a Preference Within a Narrow Range
Riders argue about pedaling speed as if it were a technique to master, but the useful range is narrow and the choice is mostly a trade between muscle and lungs.
Cadence, the number of pedal revolutions per minute, attracts more advice than it deserves. The mechanism behind it is simple, and the range that works for most riders is not wide.
Power is force multiplied by speed
Producing a given power output requires some combination of pedal force and pedal speed. Raising one allows the other to fall.
A low cadence means high force on each stroke, loading the muscles and joints more heavily. A high cadence means lower force but more repetitions per minute.
The rider is choosing where on that curve to sit, and the gear selected is the mechanism for making the choice.
The cost shifts between muscular and cardiovascular
Grinding a large gear at low cadence puts the strain on muscle fibers and on the knees, which is felt as local fatigue and soreness.
Spinning a small gear at high cadence moves the cost toward the heart and lungs, since rapid low-force contractions raise oxygen demand and breathing rate.
Neither is free, and the fastest sustainable cadence for a given rider is the one where the total cost is lowest rather than where either component is minimized.
Self-selected cadence is usually close to right
Riders left alone tend to settle into a cadence that feels comfortable, and for most that lands somewhere in the range commonly seen among trained cyclists.
The preference varies with muscle characteristics, experience, and the duration of the effort, which is why no single number applies across riders.
Deliberately holding a cadence far outside a comfortable range for a whole ride generally costs more than it gains.
Terrain and traction override preference
On a steep climb the available gears may not permit a preferred cadence, and the rider simply takes what the drivetrain offers.
On loose surfaces a smoother, faster cadence reduces the peak torque at the rear tire, which helps it keep grip where a hard stamp would break it.
Starting from a stop and accelerating through traffic both favor a lower gear for a different reason: recovery of speed matters more than efficiency.
Gear range is the real constraint
A rider whose cadence collapses on every hill usually has a gearing problem rather than a technique problem, because the required ratio is not on the bike.
Adding low gears widens the range of gradients over which a comfortable cadence remains available, which is a more durable fix than trying to push harder.
Anyone with existing knee trouble has reason to favor the lower-force side of the trade and to discuss the loading with a clinician rather than experimenting through pain.
Questions readers ask
Is a lighter bike faster?
On climbs and accelerations, slightly. On flat ground at commuting speed, air drag dominates and a kilogram of frame is close to irrelevant.
Should I remove the rack to save weight?
Only if you never carry anything. Moving a bag off your back onto the bike improves comfort and sweat far more than the rack's weight costs you.
