Cadence is one of the important data types that affect pedaling style, force distribution, and riding style. A stable cadence not only helps you distribute physical energy more economically but also avoids muscle fatigue caused by excessive exertion. Mastering different cadence data allows you to climb more easily, sprint with more power, and even save more energy during long-distance rides, achieving better riding performance! Bryton bike computers can list the following five different types of cadence information for riders' reference and understanding.
Cadence
-
Definition: Refers to the number of pedal revolutions per minute (RPM, Revolutions Per Minute).
-
Application: Generally speaking, the ideal cadence range for road cyclists is approximately 80-100 RPM, while mountain bikers might be slightly lower.
-
Example: When cruising at high speed on flat roads, you can maintain 90-100 RPM to reduce muscle fatigue and improve cardiorespiratory efficiency. When encountering slopes, you can appropriately lower the gear ratio to maintain a high cadence and avoid overloading the muscles.
Average Cadence
-
Definition: The average cadence throughout the entire riding process.
-
Application: Used to observe the consistency of the overall pedaling rhythm and serve as a reference for training habits.
-
Example: If your goal is to conduct long-distance endurance training, maintaining a stable average cadence can effectively reduce muscle fatigue and improve endurance capacity. For example, during a 100-kilometer long-distance ride, if the average cadence can be maintained at 85-95 RPM, it will be relatively easy and energy-saving.
Maximum Cadence
-
Definition: The highest cadence reached throughout the entire ride.
-
Application: Typically used to reflect neuromuscular coordination and instantaneous adaptability during high-speed pedaling, such as the pedaling reaction during sprints.
-
Example: During an all-out sprint before the finish line, or when preparing to conquer a KOM (King of Mountain), you might need to reach a high cadence within a short time, such as 120-130 RPM or even higher.
Lap Average Cadence
-
Definition: The average cadence within each individual lap segment.
-
Application: Suitable for lap training or interval training to observe the cadence consistency of each lap.
-
Example: If you are conducting climbing interval training, you can set the climbing segment as a lap, allowing you to clearly understand the cadence changes of each climb, such as whether the average cadence of a 2-kilometer uphill stays stably above 85 RPM.
Previous Lap Average Cadence
-
Definition: The average cadence within the previous lap segment.
-
Application: Used to contrast against the performance of the current lap segment, helping you adjust your rhythm in real time.
-
Example: When conducting multi-lap climbing training, if you find that the average cadence of the previous lap dropped, it represents that physical energy is starting to decline or the gear ratio selection was inappropriate, requiring immediate adjustments. For example, if the previous lap was 95 RPM and this lap is only 80 RPM, you may need to shift to a lighter gear ratio to maintain the rhythm.
Cadence is one of the important factors affecting riding efficiency and force distribution; reasonably controlling cadence can not only reduce fatigue but also help maintain a stable riding rhythm.
-
High Cadence: Relatively elevates the cardiorespiratory load while lowering the muscular burden of a single pedal stroke.
-
Low Cadence: Relatively increases the muscular strength requirement of a single pedal stroke.
By mastering cadence data, you can formulate training plans more precisely and elevate overall riding performance!