{"id":1489822,"date":"2021-09-17T11:00:00","date_gmt":"2021-09-17T09:00:00","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1489822"},"modified":"2021-09-15T17:03:57","modified_gmt":"2021-09-15T15:03:57","slug":"what-is-the-best-pedaling-frequency","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/","title":{"rendered":"What is the best pedaling frequency?"},"content":{"rendered":"\n

Have you heard this debate\u00a0about the best pedaling cadence<\/strong>. There is no perfect cadence for all cyclists and situations. Why? Because there is no standard cadence. There are, however,\u00a0recommendations<\/strong>\u00a0based on several variables.<\/p>\n\n\n\n

The best pedaling cadence<\/strong><\/h2>\n\n\n\n

First of all, it’s worth noting that there\u00a0is no specific optimal pedaling cadence for all cyclists<\/strong>. There are no definitive studies, data, or information that have determined a cadence par excellence.\u00a0<\/p>\n\n\n\n

The ideal cadence is highly personalized, since it depends on so many\u00a0physical, physiological or genetic factors.<\/strong><\/p>\n\n\n\n

However, it is clear that training or competing at low cadences is not the same as training or competing at high cadences. In general,\u00a0professional cyclists tend to maintain very high cadences<\/strong>, since cycling experience is directly related to pedaling frequency. The\u00a0higher the degree of training<\/strong>\u00a0and cycling practice, the\u00a0higher the cadence<\/strong>\u00a0tends to be.<\/strong><\/p>\n\n\n\n

In the opposite case, when a\u00a0low cadence<\/strong>\u00a0is maintained,\u00a0more force<\/strong>\u00a0is exerted in the downstroke, with\u00a0more time to rest<\/strong>\u00a0in between. In other words, it requires more force on the down cycle, and provides more time to recover on the up cycle.<\/p>\n\n\n\n

What is the best pedaling frequency for me?<\/strong><\/h2>\n\n\n\n

Although there is no optimal cadence for all cyclists and situations (not even for the same cyclist at different times), there are\u00a0recommendations<\/strong>\u00a0that you can take into account to test and\u00a0establish your pedaling cadence guidelines<\/strong>.<\/p>\n\n\n\n

As an amateur cyclist, what cadence will work best for you? It’s up to each rider to find the frequency at which he or she rides most comfortably. However, it is true that the most common ranges are between\u00a080-90 rpm<\/strong>.<\/p>\n\n\n\n

One of the factors that determine the pedaling frequency is the\u00a0distance<\/strong>\u00a0covered:<\/p>\n\n\n\n

– If it is a short duration<\/strong>, it is best to maintain a cadence equal to or greater than 100 rpm<\/strong>.<\/p>\n\n\n\n

– If it is a long distance<\/strong>, the optimal cadence is around 80 rpm<\/strong>.<\/p>\n\n\n\n

– If it is an ultra-endurance<\/strong> race, ride between 60-70 rpm<\/strong>.<\/p>\n\n\n\n

Remember: these are just guidelines, so if you’re comfortable with your cadence for the distance you’re riding, then that\u2019s perfect for you.<\/p>\n\n\n\n

\"best
Picture: BKOOL<\/figcaption><\/figure>\n\n\n\n

More recommendations to keep in mind<\/strong><\/h2>\n\n\n\n

As we’ve seen,\u00a0the most reasonable cadence is usually between 60 and 110 rpm<\/strong>. Within this range, pedaling will be more efficient depending on multiple factors, one of them being\u00a0power<\/strong>. It’s been proven that\u00a0higher wattage<\/strong>\u00a0output will result in a\u00a0higher cadence\u00a0<\/strong>being the\u00a0most efficient<\/strong>.<\/p>\n\n\n\n

What if I go outside this range of 60 \u2013 110 rpm? A\u00a0pedaling cadence higher than 110 rpm<\/strong>\u00a0is usually not efficient for medium and long efforts, but it is for\u00a0short sprints<\/strong>\u00a0where your priority is maximum power generation.<\/p>\n\n\n\n

On the other hand, riding at a cadence\u00a0lower than 60 rpm\u00a0<\/strong>with a\u00a0high application of force\u00a0<\/strong>can be harmful to your joints. It’s\u00a0better to avoid it<\/strong>.<\/p>\n\n\n\n

It is advisable to\u00a0train at different cadences<\/strong>, as this improves your pedaling technique and motor efficiency. Sometimes a cadence is chosen only because no other cadence has ever been tried!<\/p>\n\n\n\n

Conclusion<\/strong><\/h2>\n\n\n\n

Listen to your body. Don’t become obsessed with riding at a cadence higher or lower than your body demands during a workout. If you want to become more comfortable with understanding cadence, try\u00a0BKOOL<\/a>. This realistic cycling simulator has settings that allow you to configure and personalize your training and discover what works best for you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Have you heard this debate\u00a0about the best pedaling cadence. There is no perfect cadence for all cyclists and situations. Why? Because there is no standard cadence. There are, however,\u00a0recommendations\u00a0based on several variables. The best pedaling cadence First of all, it’s worth noting that there\u00a0is no specific optimal pedaling cadence for all cyclists. There are no […]<\/p>\n","protected":false},"author":28,"featured_media":1489047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[160],"tags":[],"yoast_head":"\nWhat is the best pedaling frequency? - BKOOL Magazine<\/title>\n<meta name=\"description\" content=\"There are many factors that influence the selection of the right cadence, but let's take a look at what the best pedaling frequency might be.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is the best pedaling frequency? - BKOOL Magazine\" \/>\n<meta property=\"og:description\" content=\"There are many factors that influence the selection of the right cadence, but let's take a look at what the best pedaling frequency might be.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/\" \/>\n<meta property=\"og:site_name\" content=\"BKOOL Magazine\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-17T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-15T15:03:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/magazine.bkool.com\/wp-content\/uploads\/2021\/06\/Diseno-sin-titulo-18.png\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Laura G\u00f3mez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura G\u00f3mez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/\",\"url\":\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/\",\"name\":\"What is the best pedaling frequency? - BKOOL Magazine\",\"isPartOf\":{\"@id\":\"https:\/\/magazine.bkool.com\/#website\"},\"datePublished\":\"2021-09-17T09:00:00+00:00\",\"dateModified\":\"2021-09-15T15:03:57+00:00\",\"author\":{\"@id\":\"https:\/\/magazine.bkool.com\/#\/schema\/person\/f3b6a29137328b6c146f18c7ba7bb0ee\"},\"description\":\"There are many factors that influence the selection of the right cadence, but let's take a look at what the best pedaling frequency might be.\",\"breadcrumb\":{\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/magazine.bkool.com\/en\/2021\/09\/17\/what-is-the-best-pedaling-frequency\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/magazine.bkool.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What is the best pedaling frequency?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/magazine.bkool.com\/#website\",\"url\":\"https:\/\/magazine.bkool.com\/\",\"name\":\"BKOOL Magazine\",\"description\":\"Blog oficial de BKOOL. 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