Don't Just Pedal, Fly

In this episode, Don't Just Pedal, Fly: Master the Art of Cadence . . .

Welcome back to On the Fly. Today, we're examining the often overlooked yet critical element of cycling: Cadence.

Let's start with the basics. What is cadence? In cycling, it's simply the speed at which you pedal, measured in revolutions per minute (RPM). A smooth, consistent cadence is key to efficient, fun, and powerful riding.

Now, you might be wondering why cadence matters. Well, it's all about balance. A higher cadence can help you generate more power and speed, especially when climbing hills. It also conserves energy and puts less strain on your knees. The sweet spot for experienced cyclists is around 80-100 RPM, but it will vary based on terrain and personal preference.

For example, I've been measuring my cadence this past month. My average cadence is about 75 RPM (cruising speed), with the highest consistent rate of 115 RPM when pushing it. However, I've been cycling for many years, and it's easy to know when I'm in the “zone." Don’t focus on the numbers; focus on your body and posture.

The Role of Seat Height

Now, let's talk about seat height. Seat height significantly impacts cycling efficiency, comfort, and overall performance. If your seat is too low, you'll feel tension in your knees, your balance may be affected, and your power output will be reduced. If it's too high, you'll bounce, pivot on the seat, and struggle to reach the pedals. To ensure you have the correct seat height for a smooth pedal stroke and effectively engage your leg muscles, have someone hold your bicycle while you sit on the seat. Wear your cycling shoes and place the heel of your shoe flat on the pedal with your leg fully extended. Your leg should almost be straight.

When riding, pedal with your foot on the ball of your feet and a slightly bent knee at the bottom of the pedal stroke. You may need to slide the seat backward or forward. Experiment with different positions to find the right height until you find what feels comfortable and efficient.

Cadence and E-Bikes

So, we've established the importance of seat height and cadence for traditional cycling. But what about e-bikes? I've been experimenting with my Canyon e-bike for the past month and discovered a fascinating relationship between cadence, gear ratios, battery assist, and battery life.

Many e-bike riders rely heavily on the motor by putting their bike in the highest gear, engaging the battery boost, and letting it do the work. While this might seem convenient, it's counterproductive. By doing this, riders miss the advantage of finding their optimal cadence and speed. More importantly, they drain their battery much faster. For instance, last week's ride covered 26 miles with an elevation gain of approximately 435 feet. Using the wide gear range and maintaining my cadence, I kept an average speed of over 13.3 MPH (including hills), and I still had 68% of my battery reserve when I arrived home. Faster pedaling or a higher cadence resulted in a stronger "boost" at every level.

It's important to experiment with different gear combinations and find that sweet spot where you're engaging your muscles and using the electric motor efficiently. This will improve your overall riding experience and extend your battery life for each ride.

Tips to Improve Your Cadence

Want to improve your cadence? Here are a few tips:

Use a cadence sensor: This tool provides real-time feedback, helping you maintain a consistent pace. Many e-bikes have this feature built into their software.
Focus on your pedal strokes: Practice using clip-in pedals on a regular bicycle. Remember to pull up on the upstroke and push with the downstroke throughout the entire rotation rather than just pushing down.
Cross-training: Spinning or indoor cycling on a trainer can help develop leg muscle endurance, improve cadence, and help you learn to settle into a comfortable rhythm.
Gear selection: Modern bicycles can have as many as 12 gears. Select gears that allow you to maintain a steady cadence (without battery assist), especially on flat terrain. While riding, for example, I’m always changing gears until it feels right.
Hill training: Climbing hills naturally increases cadence. With an e-bike, you can use gear selection and battery boost to maintain speed and cadence, providing a significant advantage with no need for clip-in pedals.

So, there you have it. Cadence is a fundamental aspect of cycling, whether you're on a traditional bike or an e-bike. Understanding and optimizing your cadence can improve your performance, efficiency, and overall riding enjoyment.

Finding the right cadence is a personal journey. Over time, your body will tell you what “feels right.” Experiment, listen to your body, and enjoy the thrill of the ride!

I’m Patrick Ball; thanks for listening. Until next time, don’t just pedal; Fly!

Finding Our Place

In this episode, Finding Our Place: Hope and Humanity in the Age of AI . . . Yesterday, I overheard a conversation that echoed a question many of us are quietly asking: In a world increasingly shaped by algorithms, where do we , as humans, truly fit in? My younger colleagues, sharp and driven, were "joking" about AI taking their jobs. Their concerns felt valid, prompting me to reflect. Will machines really replace us? My answer, unequivocally, is No . And here’s why. What makes us uniquely human isn't merely our ability to perform tasks. It's our innate capacity for creativity and our deep-seated need to serve others. These aren't just abstract ideas; they are the very essence of what gives meaning to our lives and work. While AI excels at processing data and automating tasks with incredible speed, it cannot replicate the spark of human ingenuity. It lacks the empathy to truly understand unspoken needs or the intuitive synergy that fosters breakthrough solutio...

Chasing the Magic

In this episode, Chasing the Magic: How the Summer of ’98 Inspired the 'Ball Boys' . . . Do you remember that feeling? The late-summer air was thick with humidity, radios crackling on porches, the smell of fresh-cut grass and barbecue smoke in the backyard. Every evening carried a new kind of suspense—the country holding its collective breath after every pitch. “Did he hit one today?” became more than a question; it sparked a nationwide conversation. For me, and millions of others, the summer of 1998 wasn’t just another baseball season. It was theater, a movement, a time when the game recaptured something sacred. As sportswriter Mike Lupica said so perfectly, “No matter how old you are or how much you’ve seen, sports is still about memory and imagination. Never more than during the summer of ’98, when baseball made everyone feel like a kid again, when it felt important again.” Just four years earlier, the 1994 players’ strike had left the sport bruised...

The Curious Crew

In today's special episode, The Curious Crew . . . Oh, our young folks are ready, with AI so grand, A new era of wonders across every land! With curious minds, vast as Space, full of creative delight, And a zest for exploring, with all of their light! They welcome new tools, with a gleam in their eye, To learn and to grow, way up to the sky! Our thinking's a marvel, a clever design, We make new plans, so fantastically fine! With problem-space maps and memories, too, We build new ideas, quite fresh and quite new! With smiling faces, showing gratitude's grace, We find our own wonderful, human-filled place! Sharing a meal with generosity and love, A warm human spirit, a gift from above! We stand tall together, collaborate, and help with a grin, For with Agentic AI, together we win! Not machines all alone, but with us by their side, We'll create and serve, with nothing to hide! I'm Patrick Ball. Stay curious and ask questions. See you next time.

Beyond June Gloom

Beyond June Gloom: The Milky Way Awaits! ✨🌌 Has the seemingly endless marine layer got your telescope feeling neglected? For us sky-watchers on the beautiful California coast, May Gray and June Gloom have played a persistent game of hide-and-seek with our celestial views. But there's good news tonight: as summer officially arrives, a stunning cosmic spectacle is about to reveal itself, and you absolutely won't want to miss it! We know the drill: that persistent marine layer turning our sunny days into cool, misty ones. It's a hallmark of our coastal climate, and while it's kept our telescopes under wraps, consider it nature’s way of building epic anticipation for the celestial show that’s about to unfold The Return of the Galactic Core! (Photo courtesy of Gemini) As the days grow longer and the summer air warms, those stubborn clouds will begin to dissipate, revealing a breathtaking sight: the core of our very own Milky Way galaxy! That's right, the vibrant heart...

On The Fly

Search This Blog