Optimal cadence selection during cycling
Dr Chris R Abbiss, PhD, Dr Jeremiah J Peiffer, PhD, Associate Professor Paul B Laursen, PhD
- School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia
- Department of Physiology, Australian Institute of Sport, Belconnen, ACT, Australia
- Division of Materials Science and Engineering, Commonwealth Scientific and Industrial Research Organisation, Belmont, Vic, Australia
- Centre of Excellence in Alzheimer’s Disease Research and Care, Vario Health Institute, Edith Cowan University, Joondalup, WA, Australia
Abstract
Cadence or pedal rate is widely accepted as an important factor influencing economy of
motion, power output, perceived exertion and the development of fatigue during cycling. As a
result, the cadence selected by a cyclist’s could have a significant influence on their
performance. Despite this, the cadence that optimises performance during an individual
cycling task is currently unclear. The purpose of this review therefore was to examine the
relevant literature surrounding cycling cadence in order provide a greater understanding of
how different cadences might optimise cycling performance. Based on research to date, it
would appear that relatively high pedal rates (100-120rpm) improve sprint cycling
performance, since muscle force and neuromuscular fatigue are reduced, and cycling power
output maximised at such pedal rates. However, extremely high cadences increase the
metabolic cost of cycling. Therefore prolonged cycling (i.e. road time trials) may benefit from a
slightly reduced cadence (~90-100rpm). During ultra-endurance cycling (i.e. >4h),
performance might be improved through the use of
a relatively low cadence (70-90rpm), since
lower cadences have been shown to improve cycling economy and lower energy demands.
However, such low cadences are known to increase the pedal forces necessary to maintain a
given power output. Future research is needed to examine the multitude of factors known to
influence optimal cycling cadence (i.e. economy, power output and fatigue development) in
order to confirm the range of cadences that are optimal during specific cycling tasks.