Question: Hi, I see so many cyclists spinning at higher cadence than i and I wonder if I should go to a compact crank. I have a triple cassette so i wonder if I’m not using it to my advantage or if I even need a compact with a triple. When I shift into the middle ring, yes my cadence goes up but my speed goes down so I’m confused how to keep both the cadence and speed higher. If you have any suggestions I’d appreciate it as I’m thinking a compact may be my answer.
Thanks,
Wayne

Answer: Just like anything to do with cycling, using higher cadences takes practice. In general, using a faster cadence is preferable to “mashing” because it puts the burden on the lungs and heart which can work hard, day after day as opposed to the muscles which are easily fatigued and take longer to recover. Also, the ability to pedal at a fast cadence allows for easier accelerations and changes in speed.

To improve your leg speed, try a High Spin Interval once per week. This is an easy and vitally important workout, yet many cyclists leave it out of their training routine. This is the workout that is going to turn your strength into power. You may have the strongest legs in the pack but without leg speed, you will have no functional power.

This interval is done on a flat road in the easiest gear possible at a cadence of about 120 rpm. Start with 10 minutes and adding 10 minutes each week, build up to a full hour. If you can’t hold 120 rpm at first just pedal as fast as you can until your hips start to rock and then take it down a notch. Although at first it may cause a bit of fatigue and crotch irritation your body will adapt very quickly. Once you can become efficient at 120 rpm, you will be able to maintain 90 to 100 very easily.

Good riding,

Coach Josh Horowitz
LiquidCycling.com
Adageo Energy Pro Cycling Team