Just reading LSanders blog and he indicates that he averages approx. 77-rpm during races. I am not sure about Miranda but the impression is that most women spin low rpms as well and Miranda and Lionel seem to have some pretty decent legs off the bike.
I know the ‘norm’ is to spin the legs to save them for the run but I suspect cadence to be specific to physiology (ie. muscle fibre composition).
How would one test which cadence is optimal?
Would it be a power v. HR test?
Any test protocols or studies describing such a test?
There is no such thing as a perfect cadence. And there is certainly no such thing as “spinning to save your legs for the run.” That is one of the biggest tri myths and “bro science” things out there.
Yeah, I’ve never heard of a test either but if you are using golden cheetah, on the ‘3D’ analysis page there is a graph called ‘Natural Cadence Selection’ which can give you an idea of what your self selected cadence is. Most of the recommendations that I have seen are just use what cadence is comfortable for you. Me for example, in training rides I tend to average 90rpm but during road races and TT’s (I don’t do tri’s) I end up closer to 100rpm. But as always YMMV
I have read that optimal power on the bike is produced at a cadence of “around” 80 and the only reason to spin up to 90+ is to prep your legs at the end of the bike for your run cadence.
Don’t know where I read that. Someone correct me if I’m wrong.
I have read that optimal power on the bike is produced at a cadence of “around” 80 and the only reason to spin up to 90+ is to prep your legs at the end of the bike for your run cadence.
Don’t know where I read that. Someone correct me if I’m wrong.
Perhaps so but all of the hour records set in the last 50 years have been done with a crank torque at 40 +/- 5 Nm, and a power > 350 watts, and I don’t see anyone saying that 40 Nm is the optimal crank torque or that 350 watts is the optimal power to ride an Ironman. If you’re looking at cadence of the hour record but not crank toque or power you’re cherry-picking.
I have read that optimal power on the bike is produced at a cadence of “around” 80 and the only reason to spin up to 90+ is to prep your legs at the end of the bike for your run cadence.
Don’t know where I read that. Someone correct me if I’m wrong.
Most of the 1 hour TT records are set ~100 rpms.
I’ve seen that too. However, those guys are some of the best of the best. For the rest of us, depending on overall ability, experience, and age, the number is probably significantly less. At 60 yr/old, fair amount of experience earlier in life (raced Cat 3 and Tri), but quite a few years off the bike, I seem to be more in the low 80s right now for most efficient. If there was a perfect “test” I suspect there would be quite a bit of variation between individuals.
On a semi-related note, do many of you find that your comfortable bike cadence is similar to your run cadence? I’m a new runner but long-time cyclist and I’m finding that I run at 80-85 steps per minute, nearly identical to my average bike cadence.
Honestly, I’ve never paid any attention to either. I’m a long time runner and have cycling a lot over the past 7-8 years, and I’ve never understood the value of knowing my cadence for either sport.
On a semi-related note, do many of you find that your comfortable bike cadence is similar to your run cadence? I’m a new runner but long-time cyclist and I’m finding that I run at 80-85 steps per minute, nearly identical to my average bike cadence.
My run cadence is a consistent 182(91/foot), but my bike cadence tends to be low 70s in my 59x12 gear for flat tris.
I bought the footpod sensor for my Garmin 310XT hoping it would show me something I could improve in my run, but unfortunately I hit the defined 180(90/foot) standard.
On a semi-related note, do many of you find that your comfortable bike cadence is similar to your run cadence? I’m a new runner but long-time cyclist and I’m finding that I run at 80-85 steps per minute, nearly identical to my average bike cadence.
I have noticed this. I think it’s more a coincidence as much as anything as they don’t track 1 for 1. Above 80% power I tend to spin 95-100RPM. Below 80% 88-95RPM. Sitting up climbing 80-90RPM.
Running, 86-90SPM at easy pace. 90-97SPM from zone 2 through 5k pace. 85-88SPM uphill. Yes, my run economy probably could improve a little.
What I find cycling, is that other than tailwinds or downhills, when I have less inertia, I spin slower. More inertia, I spin faster. So indoors I run a lower cadence than outdoors.
I think in both cases, you shouldn’t over analyse the actual number. Rather focus on improving the elements that might impact those numbers. Smoothness in your pedal stroke. Good running traits (leg & arm drive, ))
Thanks for the link. I found this interesting and think I may fall into the ‘heavier leg’ catagory:
Nice chart and observation on cadence and race distance. Higher cadence is definitely more effective. But the energy costs are greater…there’s a higher energy cost simply in moving your leg mass at higher cadence for longer even before you consider the force applied to the pedal. I believe that the athlete’s leg mass and limb length play a factor here when comparing one athletes optimal cadence to another.
Posted by: TriDot | 08/03/2012 at 05:08 AM
Here is a link to the power profiles from pros in Kona 2013 from Training Peaks. If you are interested in pro cadence over the Iron distance, you can check out some of the top pros finish results, power, and cadence. Pretty cool. I don’t know if they have one up for 2014 yet.
Just reading LSanders blog and he indicates that he averages approx. 77-rpm during races.
Zeros included, or not included in the average?
Unlike power, cadence should be reported with zeros not included in the average since one would apparently want to know the average while pedaling, no?
whichever one gives you the most power
or, pick a fixed race pace power, see which one you run faster off of
This will likely be a very small effect so you might have to do this test dozens of time on yourself to tease out any difference
If you just do the test once you will fool yourself
Just reading LSanders blog and he indicates that he averages approx. 77-rpm during races. I am not sure about Miranda but the impression is that most women spin low rpms as well and Miranda and Lionel seem to have some pretty decent legs off the bike.
I know the ‘norm’ is to spin the legs to save them for the run but I suspect cadence to be specific to physiology (ie. muscle fibre composition).
How would one test which cadence is optimal?
Would it be a power v. HR test?
Any test protocols or studies describing such a test?