The Art of the Spin
Cadence is the rate at which a cyclist turns the pedals, measured in Revolutions Per Minute (RPM).
Beginner cyclists naturally gravitate toward a very slow, grinding cadence (60 RPM) in a heavy gear because it feels like they are doing more "work." However, professional cyclists universally pedal at incredibly fast, light cadences (85 to 100+ RPM).
Why High Cadence Wins
The human body has two main energy systems for cycling:
- Muscular System (Strength): Pushing a heavy gear at 60 RPM relies heavily on fast-twitch muscle fibers. These fibers burn through stored glycogen rapidly and produce lactic acid, leading to severe, premature leg fatigue.
- Cardiovascular System (Aerobic): Spinning a light gear at 95 RPM shifts the workload away from the leg muscles and onto the heart and lungs. Because the aerobic system has a virtually limitless supply of oxygen and fat to burn, you can sustain this effort for hours.
The Mathematical Relationship
Cadence is rigidly locked to your speed and gear ratio. If you shift gears, your cadence must change to maintain the exact same speed.
Cadence (RPM) = Speed / (Gear Ratio * Tire Circumference)
Finding Your Sweet Spot
While 90 RPM is a great target, cadence is highly individual. Heavier, muscular riders (sprinters) often prefer slightly lower cadences (80-85 RPM), while incredibly light climbers (like Lance Armstrong or Chris Froome) famously spun at 100+ RPM up massive mountains.