Spinning Smart: Finding Your Perfect Cycling Cadence

So, you’ve gotten into cycling. Maybe you've just bought a bike that cost more than your first car, or maybe you're still rocking that trusty steel-frame hand-me-down. Either way, you've probably heard people toss around the word cadencelike they’re auditioning for the Tour de France.

What is cadence? Why should you care? And most importantly, how fast should your legs be doing their little bicycle dance?

Let’s break it down.

🌀 What Is Cadence, Anyway?

Cadence is the number of pedal revolutions per minute (RPM). In other words, it’s how many times your feet go around in one minute while you’re pedaling. That’s it. Nothing fancy. Just foot circles.

Imagine watching two cyclists ride side by side. One is grinding up a hill at 50 RPM, looking like they’re wrestling a bear. The other is spinning smoothly at 90 RPM, looking like they’re late for brunch. That difference in speed and effort? That’s cadence in action.

🎒 Cadence for Beginners: The Goldilocks Zone

If you’re new to cycling, you might not even be thinking about cadence. You’re more worried about not falling over or avoiding potholes that look like they lead directly to the Earth’s core. That’s totally fair.

But once you’re feeling a little more confident, paying attention to cadence can make riding easier on your legs and your lungs. Beginners often fall into the trap of using too high a gear and pedaling slowly. It might feel powerful at first—but after ten minutes, your legs will start filing HR complaints.

Ideal beginner cadence:Aim for around 70–90 RPM. It’s the sweet spot where you’re not mashing the pedals like a medieval blacksmith, but you’re not spinning like a hamster on espresso either.

Pro Tip:

Use a cycling computer or a cadence sensor (many bike computers and smartwatches include this). Or count how many times one leg completes a full rotation in 15 seconds and multiply by 4. It’s not rocket science—unless you’re riding a bike on a rocket, in which case, respect.

🚴‍♂️ Intermediate Riders: Time to Dial It In

If you’re already riding regularly, it’s time to fine-tune. By now you’ve probably realized that cadence affects your endurance, power, and overall efficiency. Too low, and your legs burn out. Too high, and your heart rate skyrockets.

General recommendation:Most experienced cyclists aim for 85–100 RPM on flat terrain. Climbing? That might drop to 60–80, depending on your gearing, fitness, and how angry the hill gods are feeling that day.

The magic is finding what works for you. Some riders are “mashers” and naturally prefer lower cadences with higher torque. Others are “spinners” and love high-cadence, low-resistance pedaling. You can train both styles—but the smoother your pedal stroke, the more efficient your ride will be.

🧠 Why Cadence Matters (and Your Knees Will Thank You)

Cycling is supposed to be the low-impact sport. But if you’re constantly pushing hard gears with low cadence, you’re actually putting a lot of strain on your knees. A higher cadence reduces this stress and helps prevent overuse injuries.

Plus, a steady cadence helps you keep a more consistent heart rate and manage fatigue better. It's not just about speed—it's about sustainability.

Remember: it’s not a race. Unless it is a race, in which case, ignore everything and go full beast mode.

🧪 Quick Cadence Experiments to Try

Want to learn what cadence works best for you? Try this:

1. Cadence Ladder Workout: On a flat road or trainer, ride for 2 minutes each at 60, 70, 80, 90, and 100 RPM. Notice how your breathing, effort, and leg feel change.

2. Climb Cadence Challenge: Find a gentle hill. Climb it once at 60 RPM, then again at 85 RPM with a lower gear. Which one feels better? Faster?

Keep experimenting until you find your groove.

🚦Final Thoughts: Cadence is Personal

Cycling isn’t one-size-fits-all. Your ideal cadence will evolve as your strength, fitness, and ego grow. Just keep riding, keep spinning, and don’t stress too much about the numbers. Enjoy the breeze, the freedom, and maybe even the feeling of passing someone going uphill (that never gets old).

And remember: when in doubt, spin it out.

Got a favorite cadence trick or tip? Share it in the comments.