Cadence Too Low?

Triathlon Forum
1

I got a CompuTrainer for Christmas in November and have enjoyed participating in the CompuTrainer challenge and using all of the other features.

I used to ride at about a 95rpm average on purpose, assuming that this would be an “easier” way to ride. I have noticed that I make more power while keeping my heart rate about 10% lower if I ride at a 70-75rpm cadence and push a harder gear. This morning I had an average cadence of 69rpm for an hour and I am concerned that there has to be some downside to a powerful slow cadence. Will I somehow die on the run? Will I not be able to last for 90km Half Ironman races?

Am I doing something wrong, because I’ll go back to a higher cadence (probably some middle ground) if it means better overall results?

Thanks in advance,
Ken

2

I experienced this same effect at the end of last season. Mind you, 69 sounds a bit low. I was happy with my ‘gains’ my dropping from 94rpm down to about 87. Due to the running component and health of joints/tendons etc. i won’t go any lower than that.

3

It’s hard to say. I try and keep my cadence in the 85-95 range and just hope the power will come with more time in the saddle.

4

I do think there is a somewhat general consensus that higher cadence is better/more efficient. But, personally, I tried it and I don’t like it. I naturally ride a lower cadence (not sure how low…maybe 70-75?) and it has worked very well for me.

5

I have read the same stuff, but just cannot hold, or feel comfortable with the real high cadence.
I feel better mushing my longer cranks. Now, I did notice doing hills yesterday I was trying
to keep the cadence up which seemed to feel better.

Dave

6

I had same experience- dropped my cadence from 95 down to 87.

I have foudn if i go any lower than the high 80s tho, i get a lot of acid burn, and my run suffers.

7

83-90 rpm is what I recommend for triathlete’s. Doing an hour at 70rpm will help you handle the higher cadences in a race.

Scott

8

i’m in the 60-75 range and never had any problems with the run. I must say that my riding style isn’t optimal for courses with lots of corners (but probably because i never switch gears :S)