{"id":1496075,"date":"2024-08-01T14:57:43","date_gmt":"2024-08-01T12:57:43","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1496075"},"modified":"2024-08-05T14:04:10","modified_gmt":"2024-08-05T12:04:10","slug":"how-to-find-and-maintain-the-ideal-cadence-for-different-types-of-terrain-and-effort","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2024\/08\/01\/how-to-find-and-maintain-the-ideal-cadence-for-different-types-of-terrain-and-effort\/","title":{"rendered":"How to find and maintain the ideal cadence for different types of terrain and effort"},"content":{"rendered":"\n
Cycling is an activity that requires not only physical endurance, but also proper technique to optimise performance<\/strong>. One of the key aspects for cyclists, whether beginners or advanced, is to find and maintain the ideal cadence.<\/p>\n\n\n\n Cadence refers to the number of pedal strokes per minute<\/strong> and can vary according to the type of terrain and effort required. This article will guide you through the different factors that influence cadence and how to adjust it to improve your performance in different contexts.<\/p>\n\n\n\n Cadence is key in cycling because it directly affects the efficiency and comfort of the rider<\/strong>. Proper cadence helps to maintain a constant speed and reduce muscle fatigue<\/strong>. In general, a cadence of between 80 and 100 pedal strokes per minute (rpm) is recommended for most cyclists, although this may be different depending on conditions and level of training.<\/p>\n\n\n\n Maintaining a high cadence allows for less muscle loading and greater reliance on the cardiovascular system, which can be more efficient in prolonged efforts.<\/strong> On the other hand, a low cadence implies a higher muscle load, which can be useful in short sprints but exhausting on longer rides<\/strong>.<\/p>\n\n\n\n The ideal cadence is not a fixed figure and can vary depending on several factors. Among the most important are:<\/p>\n\n\n\n On the plains, the ideal cadence is usually easier to keep constant<\/strong>. Here, a cadence between 90 and 100 rpm is generally the most efficient<\/strong>. At this pace, cyclists can follow a constant speed without tiring quickly.<\/p>\n\n\n\n Using a cycling simulator<\/strong> can be very usefu<\/strong>l for practising and finding your ideal cadence on flat terrain. These simulators can adjust the resistance to simulate real conditions, allowing you to experiment and adapt your pedalling in a controlled environment.<\/p>\n\n\n\nThe importance of having a good cadence<\/h2>\n\n\n\n
Factors influencing cadence<\/h2>\n\n\n\n
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Flat land<\/h2>\n\n\n\n