RoadBikeReview.com's Forum Archives - Tour-Giro-Vuelta


Archive Home >> Tour-Giro-Vuelta(1 2 )


High Cadence Question...(9 posts)

High Cadence Question...Missing Something?
Aug 7, 2001 6:23 AM
Does anyone else have problems achieving the level of cadence that LA does? I notice that when I'm spinning my pedals as fast as Lance does, a lot of weight is put on the saddle since there isn't as much resistance and weight on my legs and the pedals, thus making it uncomfortable to spin that fast.

Is it easier for Lance because he might be missing a few things that most other men have?

Or is it me?
re: High Cadence Question.../It's a ...TC
Aug 7, 2001 7:30 AM
learned muscle response. Great article in the latest CycleSport in the back of the mag. Chris C. answers a question about the processes that it took for LA to learn how to pedal that fast. He had to re-train his muscles to recognize the faster cadence. He stated that the cardio system can be taxed harder than the muscular system and still operate efficiently. You have to realize that he's spinning a harder gear than we could ever dream of.

Great article

TC
re: High Cadence Question...Keep SpinningJS5280
Aug 7, 2001 3:24 PM
I remember starting out this year that 90-95 rpm seems like it was the fastest I could go smoothly. As time past and I focused on spin, my RPMs kept increasing. Now I'll look down at the computer and be spinning 110 and feel pretty smooth. Just pick the next lowest gear, usually about 8-12 rpm increase, and pedal smooth in complete circles. There's not much resistence/feedback like when you're mashing, this is when you need to focus on pedaling circles in order to feel smooth. If you feel like you're bouncing around on the seat, gear up and see what you can spin. A good observation though I've read is that going from 100 to 110 is lot easier than 110 to 120. As the previous poster mentioned, it's mostly muscle memory. Built it, and the RPMs will come.
re: High Cadence Question...Keep SpinningSpinning
Aug 8, 2001 7:59 AM
Read that article by CC. It was pretty interesting. With cadence around 95-105 rpm's, do you keep that up even on the flats, or is it just for the hills?
re: High Cadence Question...Keep Spinningmagic32
Aug 29, 2001 12:13 PM
I have been training with Carmichael Training Systems for about 6 weeks now. One of the exercises they have you do are intervals called Fast Pedaling. For 5 minutes, using easy to spin ratios, you maintain a pedal cadence of 115 to 130. The first couple of sets I was literally flying off the saddle attempting to turn over that quick. Once I started to concentrate on the shape of the stroke, especially pulling trough the bottom, I became a lot more effecient. You are also re-training your nervous system to fire your muscle fibers that quick. Takes some work.
re: High Cadence Question...guido
Aug 9, 2001 6:16 PM
You bounce on the saddle when trying to pedal fast? Keep spinning in circles, like, push forward, then down, then pull back, pull up, consciously turn the crank at a slow cadence feeling moderate resistance, until your legs learn how to do a smooth circle. Then gradually increase leg speed. When you start bouncing, back off until your butt is stable. The idea is to sit motionless on the saddle and have your legs do all the work. This takes practice. Racers have to re-learn this every Spring to a degree, and re-establish their spin at the end of the racing season, because the natural tendency is to push hard in a big gear rather than pedal faster--in order not to get dropped!

Carmichael's article in Cycle Sport says Lance spun up climbs to stimulate his heart and lungs, his cardiovascular fitness. Hills provide the resistance necessary to get the heart rate up, as you will find the next time you pedal as fast as you can up a hill in your lowest gear. Keep on doing this, as Lance did, and you will not only climb better, but also accelerate better. You'll also find, like Lance did, that you can generate more power--and speed!
Silk ball and string...Canidraftyou
Aug 10, 2001 1:05 AM
Im able to spin at 132 rpms for extended peroids of time. This dont make me the authority, but this is what works for me. In my mind the Bottom Bracket is a Silk ball and my pedals are bringing the silk string around this ball in my imagination. Lets just say, at 120 rpms my intention is to bring the cadence up, before you can bring it up you have to know why. Why? because I want my silk ball to get tighter, and the only way your going to be able to get the ball tighter is to spin faster. Remember, smooth is fast and choppy is slow. You need to start pulling over the top at 10 o-clock and stop pushing when your other leg starts pulling. Try it, not for me, but for you.

Peace out,
re: High Cadence Question...saddle too high?guido
Aug 10, 2001 7:09 PM
Maybe your saddle is too high. Do yer hips rock when you pedal fast?
re: High Cadence Question...poltax
Aug 11, 2001 6:31 PM
I agree with the comment made about high cadence. This is something you have to train your muscles to do. I try to do this in the off season on rollers. Then, in the early spring and late winter you can take it to the road.

I ride with a guy that spins very high, over 100 most of the time. When I first tried to keep up the spin I couldnt do it. However after many miles and concentrated effort we both have a high spin. I found that if he was in his 43x15 I would stay in my 43x17. I would intentionaly force myself to spin.