How To Increase Your Cycling Cadence

What gets measured gets done. The first thing to do is equip your bike with a high quality cycle computer. (click here for more information on cycle computers)

Then go practice. I've noticed when I start a ride, a cadence of 70-80 rpms feels fast. After a few minutes (usually less than 10 in my case) my legs warm up and spinning at 90+ feels just great.

You need to train your legs to spin faster. The best way to do this is to do intervals of about 30 seconds. During the first 30 second interval begin by spinning at 80 rpms. Don't accelerate. Maintain the same forward speed. Change gears to accomplish this increase in pedaling tempo.

Then return to your normal cycling cadence for a few minutes. Do the next interval at 90 rpms for 30 seconds. Increase by 10 rpms at every interval. Continue to increase your cadence until you are really, really pedaling fast. And I mean fast. You should be able to get to 130 or more for an interval or two.

In the beginning this will feel (and look) silly and uncomfortable. You will get used to it. After a week or so of practice, pedaling slowly will feel strange.

Don't give up. Just think about Lance.

Cateye CC-CD300DW Cyclo-Computer with Cadence Double Wireless!! Cateye's exclusive coded wireless Cadence Computer provides interference free operation. The single transmitter (mounted on the left chain stay) not only gives wire free installation, it simplifies battery replacement. The computer display unit shows your performance on 4 data readouts on 3 backlit information windows, simultaneously. Functions include; Speed, Max Speed, Average Speed, Trip Distance, Total Distance (Odo.), Elapsed Time, Total Time, 12/24 hr Clock, Wireless Cadence (Current Cadence, Average Cadence, Max Cadence, Cadence Zone and Total Pedal Revolution) 50 Lap Counter with Lap Timer, Split Timer, Lap Distance, Lap Average Speed and Lap Average Cadence. Alarm, Auto Start/Stop, Odo. Manual Set, LED Backlight, Pace Arrow, Dual Tire Size, and an Auto Power Saving Mode.