It's rather simple. Shoot for 90-100 rpm on the flats, and 75 minimum when climbing. Into the wind, maybe 80+.LyncStar said:Are there any good online resources that describe how to train using cadence as a metric? Any good suggestions from the group would be welcome as well!
A lot of this is pretty subjective. I've climbed for over an hour at 60 rpm and never felt I was in dire straits. That was back in the day without the ready access to lower gears that we have today. I would certainly set the goal higher than that but it's not life threatening or anything. YMMVrocco said:I wouldn't go below 80 on a climb. If your at 75 you're in dire straits unless it's a really super steep and short sector that you just have to power through.
If this were true, then you would never see a racer stand up and drop their rivals on hills. Standing is less efficient because you have to support more weight, but it generally allows you to produce MORE power rather than less. Light people (under 140 lb/65 kg) often can climb for long periods while standing. People over 160 lb/75 kg should generally remain seated. YMMVClark said:I read places that standing drops your power by 30% compared to sitting. Usually only stand if you are on an attack to pick up your pace then drop back into the sitting position.