Tuesday, June 1, 2010

Efficient Pedaling can help a lots

Your natural cadence depends on the terrain as well as your body. When climbing on a steady climb that you can comfortably ride sitting down then the pedalling revolutions will be in the region of 90 and 100 rpm. On a steeper climb were you have to get out of the saddle you rev’s will be lower.

This also goes for riding on the flat or undulating roads, as on occasions you would try to power along at a lower cadence in a big gear, say up a slight rise or into a head-wind. Normally your comfortable and efficient cadence is around 90 revs per minute, with deviations of maybe 15 rev’s either way. You need to listen to your body; if it’s comfortable and you are going at a good speed then it is probably correct at that moment.
OK, so that’s the natural feel of the body way of deciding what you cadence is, now to the scientific method: The scientific method would have to be undertaken in a sports testing laboratory to get accurate results as you would need to have heart rate, lactic acid, lung efficiency and Watts output measurements taken when on a test rig bike on a set of controllable resistance rollers.
You could do something similar yourself, but not to quite the same thourghness. With a pulse monitor with a cadence and speed sensor, you can see when at certain pedal rev’s either your speed drops or that your heart rate goes up above either a comfortable rate or into aerobic from anaerobic state. This is to say that if you can pedal at a comfortable pedal rev’s at your required speed without putting excess stress on the heart then that is your most efficient pedal cadence in that gear for that particular road condition.
Home Test
There are two ways of looking at this question; either you go by how your body feels or you go for the full scientific methods and measure your heart beat, speed and cadence. Personally I like to ride my bike and see how the day goes!
Have fun, Vartan.
Just enjoy!

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