Training for higher cadence

H wrote:

I recently installed a computer that tells me my cadence. Before
installing it, I had thought my cadence was at a proper "aerobic"
level-- I thought it was around 90.

I was shocked to find that my cadence is actually in the 70's.

That's not all that shocking, and is not an unusually slow cadence.

So I've started trying to bring my cadence up. I find that in many
situations where I need to rest in a lower gear that I "bounce" in my
seat. For example, if I am on a road with traffic and I don't want to
go 18+mph and I have to switch to a lower gear, I end up bouncing hard
if I maintain the high cadence. In a higher gear, I find that I don't
have this problem.

I'm not sure if bouncing is the right word, but it feels like whatever
muscles are connected to my pelvis aren't working in sync with the
rest of my legs.

So, my question is.... what is the best way to train oneself to use a
higher cadence?

Gradually. Just try to spin a _little_ faster than feels natural.

Make sure your saddle isn't too high, and that your cranks aren't too
long. Either of these conditions can make it hard to spin a rapid cadence.

Sheldon "A Little At A Time" Brown
+----------------------------------------+
| All theory, dear friend, is grey, |
| but the golden tree of actual life |
| springs ever green. --Goethe |
+----------------------------------------+
Harris Cyclery, West Newton, Massachusetts
Phone 617-244-9772 FAX 617-244-1041
http://harriscyclery.com
Hard-to-find parts shipped Worldwide
http://captainbike.com http://sheldonbrown.com

(H) wrote in news:a719e44.0407150948.67033b59
@posting.google.com:
So, my question is.... what is the best way to train oneself to use a
higher cadence? How do you solve the "bouncing" problem? Is it
something that I just have to suffer through until my motor skills get
it? Or is there something I can do to help this along?

Concentrate on pedalling more smoothly. Think about pedalling in triangles.
You already have the downstroke mastered. Next is pulling your foot across
the bottom ("scrape the mud off your shoes"), then up the back side. Once
you have mastered pedalling smoothly, increasing your cadence should be easy.

(H) wrote in news:a719e44.0407150948.67033b59
@posting.google.com:
So, my question is.... what is the best way to train oneself to use a
higher cadence? How do you solve the "bouncing" problem? Is it
something that I just have to suffer through until my motor skills get
it? Or is there something I can do to help this along?

Concentrate on pedalling more smoothly. Think about pedalling in triangles.
You already have the downstroke mastered. Next is pulling your foot across
the bottom ("scrape the mud off your shoes"), then up the back side. Once
you have mastered pedalling smoothly, increasing your cadence should be easy.

On 15 Jul 2004 10:48:23 -0700, (H) wrote:


So, my question is.... what is the best way to train oneself to use a
higher cadence?

Ride at a slightly higher cadence than is comfortable whenever you
can.

How do you solve the "bouncing" problem?

Don't increase the cadence too much -- just go a little faster than
you're used to. You should be able to add a few rpm w/o bouncing.
Trying to add 15rpm all at once is too muc, and you will bounce. And
if you ride around bouncing you are practicing riding badly. Avoid
that.

JT

On 15 Jul 2004 10:48:23 -0700, (H) wrote:


So, my question is.... what is the best way to train oneself to use a
higher cadence?

Ride at a slightly higher cadence than is comfortable whenever you
can.

How do you solve the "bouncing" problem?

Don't increase the cadence too much -- just go a little faster than
you're used to. You should be able to add a few rpm w/o bouncing.
Trying to add 15rpm all at once is too muc, and you will bounce. And
if you ride around bouncing you are practicing riding badly. Avoid
that.

JT

"H" schreef in bericht
m...
I recently installed a computer that tells me my cadence. Before
installing it, I had thought my cadence was at a proper "aerobic"
level-- I thought it was around 90.

I was shocked to find that my cadence is actually in the 70's.

So I've started trying to bring my cadence up. I find that in many
situations where I need to rest in a lower gear that I "bounce" in my
seat. For example, if I am on a road with traffic and I don't want to
go 18+mph and I have to switch to a lower gear, I end up bouncing hard
if I maintain the high cadence. In a higher gear, I find that I don't
have this problem.

I'm not sure if bouncing is the right word, but it feels like whatever
muscles are connected to my pelvis aren't working in sync with the
rest of my legs.

So, my question is.... what is the best way to train oneself to use a
higher cadence? How do you solve the "bouncing" problem? Is it
something that I just have to suffer through until my motor skills get
it? Or is there something I can do to help this along?


three things are important: practice, practice and practice.
If you stick to that, your cadence will improve.

bert
(usually riding at 100 rpm)

"H" schreef in bericht
m...
I recently installed a computer that tells me my cadence. Before
installing it, I had thought my cadence was at a proper "aerobic"
level-- I thought it was around 90.

I was shocked to find that my cadence is actually in the 70's.

So I've started trying to bring my cadence up. I find that in many
situations where I need to rest in a lower gear that I "bounce" in my
seat. For example, if I am on a road with traffic and I don't want to
go 18+mph and I have to switch to a lower gear, I end up bouncing hard
if I maintain the high cadence. In a higher gear, I find that I don't
have this problem.

I'm not sure if bouncing is the right word, but it feels like whatever
muscles are connected to my pelvis aren't working in sync with the
rest of my legs.

So, my question is.... what is the best way to train oneself to use a
higher cadence? How do you solve the "bouncing" problem? Is it
something that I just have to suffer through until my motor skills get
it? Or is there something I can do to help this along?


three things are important: practice, practice and practice.
If you stick to that, your cadence will improve.

bert
(usually riding at 100 rpm)

H wrote:
: I recently installed a computer that tells me my cadence. Before
: installing it, I had thought my cadence was at a proper "aerobic"
: level-- I thought it was around 90.

: I was shocked to find that my cadence is actually in the 70's.

: So I've started trying to bring my cadence up. I find that in many
: situations where I need to rest in a lower gear that I "bounce" in my
: seat. For example, if I am on a road with traffic and I don't want to
: go 18+mph and I have to switch to a lower gear, I end up bouncing hard
: if I maintain the high cadence. In a higher gear, I find that I don't
: have this problem.

: I'm not sure if bouncing is the right word, but it feels like whatever
: muscles are connected to my pelvis aren't working in sync with the
: rest of my legs.

: So, my question is.... what is the best way to train oneself to use a
: higher cadence? How do you solve the "bouncing" problem? Is it
: something that I just have to suffer through until my motor skills get
: it? Or is there something I can do to help this along?

I've found that sprinting downhill is a great help. I try to see how high I
can push the cadence readout before I start bouncing around. At the same
time try to practice pedaling technique as others have mentioned. In my
experience this translates to quick results at more normal cadences.

On a slightly related note, a couple weeks ago I was wandering around the
expo booths at the Coeur d'Alene IronMan event and stopped into the
PowerCranks booth where they let me try them out on a trainer. Once I got
started it felt just like ordinary cranks. Then the guy casually reaches
down and cranks up the resistance on the trainer, tripped me up for a
second, but then I was right back in rythm. Maybe it's different once
you're actually out riding, but from that brief experience they seemed to
provide zero benefit beyond what you can get just practicing with regular
cranks.

- mark

H wrote:
: I recently installed a computer that tells me my cadence. Before
: installing it, I had thought my cadence was at a proper "aerobic"
: level-- I thought it was around 90.

: I was shocked to find that my cadence is actually in the 70's.

: So I've started trying to bring my cadence up. I find that in many
: situations where I need to rest in a lower gear that I "bounce" in my
: seat. For example, if I am on a road with traffic and I don't want to
: go 18+mph and I have to switch to a lower gear, I end up bouncing hard
: if I maintain the high cadence. In a higher gear, I find that I don't
: have this problem.

: I'm not sure if bouncing is the right word, but it feels like whatever
: muscles are connected to my pelvis aren't working in sync with the
: rest of my legs.

: So, my question is.... what is the best way to train oneself to use a
: higher cadence? How do you solve the "bouncing" problem? Is it
: something that I just have to suffer through until my motor skills get
: it? Or is there something I can do to help this along?

I've found that sprinting downhill is a great help. I try to see how high I
can push the cadence readout before I start bouncing around. At the same
time try to practice pedaling technique as others have mentioned. In my
experience this translates to quick results at more normal cadences.

On a slightly related note, a couple weeks ago I was wandering around the
expo booths at the Coeur d'Alene IronMan event and stopped into the
PowerCranks booth where they let me try them out on a trainer. Once I got
started it felt just like ordinary cranks. Then the guy casually reaches
down and cranks up the resistance on the trainer, tripped me up for a
second, but then I was right back in rythm. Maybe it's different once
you're actually out riding, but from that brief experience they seemed to
provide zero benefit beyond what you can get just practicing with regular
cranks.

- mark

If you are feeling brave you could get\put together a fixie with a gear in
the sixties and do some of your training runs on that. With this sort of
gear ratio you get plenty of practice with cadences in the 90 to 110 range
on the flat and the skies the limit down hill!!! If you live in a hilly area
then you might want to go a little lower on the gearing for the up hill that
is. I find a fixie both forces and helps you to improve your pedalling
action at the same time as increasing your cadence

"H" wrote in message
m...
I recently installed a computer that tells me my cadence. Before
installing it, I had thought my cadence was at a proper "aerobic"
level-- I thought it was around 90.

I was shocked to find that my cadence is actually in the 70's.

So I've started trying to bring my cadence up. I find that in many
situations where I need to rest in a lower gear that I "bounce" in my
seat. For example, if I am on a road with traffic and I don't want to
go 18+mph and I have to switch to a lower gear, I end up bouncing hard
if I maintain the high cadence. In a higher gear, I find that I don't
have this problem.

I'm not sure if bouncing is the right word, but it feels like whatever
muscles are connected to my pelvis aren't working in sync with the
rest of my legs.

So, my question is.... what is the best way to train oneself to use a
higher cadence? How do you solve the "bouncing" problem? Is it
something that I just have to suffer through until my motor skills get
it? Or is there something I can do to help this along?