Q: “I’ve always read that your cycling cadence should be between 80-100 and I’ve been riding a stationary for the last year(+) always staying around 90. But I finally put a cadence on my Tri bike and I’ve found that I do much better(faster/feel better) with a cadence in the low-mid 70s. Should I just stay with what’s comfortable or do I cycle at a higher cadence and just get used to it?”

A: Coach Patrick [http://www.performancetrainingsystems.com/blog]: This is a great question. The search for an “optimal” cadence is an elusive one, as your cadence depends on the terrain you are riding, they type of gears you have, your strength-to-weight ratio, and what’s “comfortable” for you. Have I confused you enough yet??  To answer you without too much hoopla, I tell folks to find a “happy place” between 85-95 rpms. Now for more information…

Let’s try to think of it another way. You want to ride the bike, and ride it well. But you want to be able to run off the bike as well. Pedalling at a higher cadence, in an “easier gear” means that you are carrying less torque per pedal stroke - so it feels “easier”. But a higher cadence will require more dexterity so you aren’t wasting energy through inefficiency. A higher cadence will help you “spin” up the hills…a lower cadence will help you sustain your speed on the downhills/flats. It’s also important to note that most triathletes find it difficult to pedal at a higher cadence in the aeroposition.

The bottom line is that you’ll need to be able to ride well at a variety of cadences on race day depending on where you are, how you feel, and what your race goals are. Do your best to mix and match cadences in different workouts and you’ll be 100% ready on your big day!