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!

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