To Spin or Smash, That is the Question

Should you spin or smash those pedals? Coach Will shares practical advice

When it comes to cycling cadence, athletes often wonder whether there is a specific best number.  Frankly, there is, but that number is based on a host of factors related to individual fitness, genetics, and intent (short- and long-term).  So what the “ideal” cadence is for each of us is going to be a bit different – not just in general, but during specific cycling efforts/situations.

When you train the bike this winter, during both low- and high-intensity sessions, explore the upper and lower ends of leg speed.  One example, late in a steady low intensity ride, do 4-8 X 10-second long spin outs – trying to create the highest cadence you can for 10 seconds without bouncing in the saddle.  Another example could be during a Z3 interval workout, either alternate time during each interval, or alternate interval to interval, so that one is high cadence and one is low.  Working at both will help you handle situations that you encounter during training and racing outdoors better, as different terrain, intensity targets, etc, will benefit from your selecting a different cadence.  For example, in a triathlon with many turns, like the MaxPerformance Sharon Triathlon, you will need to accelerate repeatedly, which creates frequent changes in cadence.  Using a higher cadence into/out of those turns lets you accelerate back up to speed very smoothly, at which point you can settle back to your freely chosen cadence.  A tri with a lot of hills, like the Hopkinton Triathlon, will likely force you to ride lower cadences with higher torque (pushing hard, lower leg speed) than your freely chosen cadence to manage intensity as you climb the hills.

By exploring various cadence ranges and working at them during training, you become a much more adaptable athlete, able to handle unique course-based challenges with skill and efficiency!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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