Skip to main content

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!

Labels:

Comments

Post a Comment

Most Popular of All Time

Sunflowers, French Steel, and the Yellow Jersey

Watching Le Tour de France this year, I found myself transported back to August 1983 as the Peloton in Stage 10, Bastille Day, flowed through the French countryside like a brightly colored ribbon. I was in my twenties, visiting family in the Charente-Maritime region of France, completely obsessed with bicycle racing—and convinced I was much stronger than I was. My connection to cycling—and to France—runs deep. I was born in France, and my very first real road bike, at age fifteen, was a Mercier . To me, it wasn’t just a bicycle; it was a work of art made from beautiful French steel. I rode that bike for miles, through high school, into college, and until the day someone decided they needed it more than I did. I hope they at least appreciated the craftsmanship. Its untimely disappearance led me to a Schwinn Voyageur, and later, when I started racing around Illinois, to a Raleigh Competition . But during that summer of ’83, while staying with my Uncle Jean Paul in Lagord, just north of L...
Post a Comment
Read more

The Yellow Legal Pad

In this episode, the Art of Refiring July 1st is staring me in the face, less than two weeks away. For years, retirement seemed like something that happened to other people. Suddenly, it's on my calendar. I've been thinking a lot about the dreaded "R-word" lately. Not because I'm worried about having enough to do. Quite the opposite. What fascinates me is this strange paradox: Why does retirement make so many of us nervous, while having a job—even one that regularly drives us crazy—somehow feels comforting? Let's be honest. Most of us spend years complaining about meetings that should have been emails, reply-all disasters, impossible deadlines, and that one coworker who insists on microwaving leftover fish in the breakroom. Yet when the idea of walking away finally arrives, we hesitate. I think I've figured out why. A career isn't just a job. It's a highly structured coping mechanism. For forty-plus years, somebody else has basically decided what I...
Post a Comment
Read more

The Big Rip and the First Tee

The telescope (Celestron) sits quietly under its cover, temporarily blinded by Southern California's annual meteorological hostage situation – June Gloom. Somewhere above that thick gray ceiling, photons that began their journey before humans appeared are streaming across the cosmos, only to be intercepted by a marine layer that seems to have veto power over astronomy. Instead of observing the universe, I find myself imagining – The End of Everything (Astrophysically Speaking) by physicist Katie Mack. According to modern cosmology, the universe may eventually end in a Big Rip, a Big Crunch, Heat Death, Vacuum Decay, or some other catastrophe that sounds suspiciously like a rejected heavy-metal album title. Astrophysicists spend their careers calmly discussing the possibility that reality itself could suddenly cease to exist because a quantum field had a bad day. It's a remarkable way to start a Saturday morning. One moment you're contemplating the ultimate fate of spacetime...
Post a Comment
Read more

Rediscovering the Magic of Summer . . .

Summer mornings, especially on a holiday weekend, have a special magic. The air is cool, the world quiet, and the day full of possibilities. This July 4th weekend, Lori and I decided to capture a bit of that magic by beating the holiday traffic with an early morning bicycle ride. We went through our usual pre-flight checklist: Stretched out the morning stiffness. Filled the water bottles. Strapped on the helmets. Checked the tires. Three tires passed inspection. The fourth had apparently declared independence. The rear tire on my e-bike was flatter than a Kansas highway. “Well, it looks like we’re not riding today,” Lori said, with the calm acceptance of someone who had already mentally promoted coffee to the day’s main event. “Why not?” I replied. “I’ll ride my old bike.” She gave me that look —the one that safely translates as, "Are you sure about this? " “Absolutely,” I said. “Why not?” I dragged the bike stand out and surveyed my options. One glance at the aggressive gear...
Post a Comment
Read more