fast or slow spinning?

richiemack

Ive heard two trains of thought, slow spinning in higher gears, fast spinning in lower gears, which do you recommend? Im a newbie so still finding my comfort spot. Up until now Ive been fairly comfortable spinning slow in high gears but I was advised by a friend that it may be the wrong approach any help very welcome

bcmf

fast spinning in low gears is best as long as you feel comfortable doing it.

zzzzzzzz

I'd say you're more likely to pick up an injury if you're just starting out and you push high gears. Try spinning low gears for the most part, at least for the first while

lukester

aidan.offbeat wrote: »

I'd say you're more likely to pick up an injury if you're just starting out and you push high gears. Try spinning low gears for the most part, at least for the first while

+1

Pushing higher gears builds muscular endurance, among other things. Joe Friel's advice is to avoid muscular endurance training for the first 2 years. This advice is aimed at those training to race, but the same principle applies to anyone.

The simple theory is that if you spin relatively faster, as you get fitter you can ride for longer.

More here

Lumen

If you don't feel comfortable spinning, i.e. it's not smooth, it may be that your saddle is the wrong height (most likely too high).

richiemack

thanks for the tips, can anyone recommend a cheap cadence monitor? I already have a cateye strada cycle computer and dont fancy changing it, is it possible to buy a cadence specific one, or a cheap cadence one?

tunney

Dude - just cycle. Find whats comfortable, enjoy the riding, have fun.

Plenty of time to get obsessed with figures, numbers and the like if you are still ot it in a few years.

flickerx

Couple of other threads on this...

http://www.boards.ie/vbulletin/showthread.php?t=2055486448

http://www.boards.ie/vbulletin/showthread.php?t=2055423197

TinyExplosions

There are a couple of studies done that disagree with the normal 'higher is better' theory on cadence (there was an article in ProCycling I can't lay my hand on atm too), and find that the optimal cadence is your own natural one

Study 1: "This study demonstrated that elite cyclists perform best at their most efficient cadence despite the maximal energy turnover rate being larger at a higher cadence."
Study 2: "LC may be the optimal cadence for 5 mile TT in well-trained amateur male cyclists because LC was the most economical, was faster than HC, resulted in the greatest proportion of fastest times (58% vs. 25% and 17% for PC and HC, respectively), and elicited less cardiorespiratory strain than PC."
-HC = High Cadence, LC = Low Cadence, PC = Preferred Cadence

Raam

LC may be the optimal cadence for 5 mile TT in well-trained amateur male cyclists because LC was the most economical, was faster than HC, resulted in the greatest proportion of fastest times (58% vs. 25% and 17% for PC and HC, respectively), and elicited less cardiorespiratory strain than PC.

This is when cycling stops becoming fun

Lumen

Raam wrote: »

This is when cycling stops becoming fun

Science is fun. Cycling is fun. Scientific cycling FTW!

lukester

Most people new to cycling pedal too slowly and in too high a gear. To the OP, I'd keep it simple, just try running an easier gear and spinning a bit more. I wouldn't worry about a cadence sensor.

A lot of the studies on high cadence, its pros and cons, are talking about a very high cadence for the average person. Most people would have to do cadence training to be able to sustain spinning at those RPMs.

blorg

lukester wrote: »

A lot of the studies on high cadence, its pros and cons, are talking about a very high cadence for the average person. Most people would have to do cadence training to be able to sustain spinning at those RPMs.

+1, as far as I can make out from those studies they are considering ~80+ RPM as "low cadence." Many beginning cyclists grind FAR slower than that and would consider ~80 RPM to be a high cadence.

I have read that lower cadence tends to tax the leg muscles more while higher taxes the heart and respiratory system but is easier on the legs- my own experience would tend to bear this out. Spin up hills in particular and you are less likely to wear out your legs or cramp.

Ideally you would be comfortable with a wide range of cadence, certainly I am happier having options.

arybvtcw0eolkf

blorg wrote: »

I have read that lower cadence tends to tax the leg muscles more while higher taxes the heart and respiratory system but is easier on the legs- my own experience would tend to bear this out. Spin up hills in particular and you are less likely to wear out your legs or cramp.

Ideally you would be comfortable with a wide range of cadence, certainly I am happier having options.

+1.

Before using HRM for training I thought I was getting a more efficient workout grinding away in higher gear's, but when I started with the HRM (OP, HRM - Heart Rate Monitor) I discovered that to reach my max HR I'd to drop a few gears and up the cadance & it totally transformed my cycling & training.

.

richiemack

Thanks guys great responses, very helpful. Its not taking fun out of cycling being interested in the sciency bit, but in fact making it more fun by finding out how we can make ourselves cycle for longer, and more efficiently. Start as you mean to go on, thats my theory!! you can only prepare for brilliance:)

**Timbuk2**

As Makikomi mentioned, it's easier to get your Heart Rate up with an easier gear and faster spinning.

Also, spinning faster in an easier gear lets you go at the same speed as you would in a harder gear (whilst spinning slower) but without the added stress on your knees and muscles.

You will still build muscles in an easier gear, so don't think you're sacraficing a bit of your workout.

Most importantly, do whatever feels comfortable and enjoy cycling!

biker_joe

exactly have fun !!! in terms of cadence, it's really what you become comfortable, certain when training you should be using both ! or at least trying to !! each of us will be difference beacause of our build, personal style and the make up or our muscle, if we don't have the FAST fibres it may be impossible to spin as fast as other !!
Perfect example of this was watching Lance and Ullrich back in the day, both would climb very well ( well one more than the other !! ) but very different styles, Armstrong small gear HC and out of the saddle, Ullrich big gear LC and staying seated ...

biker joe