FAQ
Frequently asked questions
What cadence should triathletes use on the bike?
Research suggests triathletes benefit from slightly lower cadence (75-85 RPM) compared to pure cyclists (85-95 RPM). This reduces fast-twitch muscle recruitment, preserving those fibers for the run.
Does higher cadence mean more speed?
Not directly. Speed is cadence × gear ratio × wheel size. Higher cadence in the same gear increases speed, but you can also go faster at lower cadence in a bigger gear. The optimal balance depends on your power, terrain, and race goals.
How do I change my natural cadence?
Gradually. Change by 3-5 RPM per week using cadence drills: single-leg pedaling, high-cadence spin-ups, and controlled low-cadence strength work on hills.
Evidence
References
- Preferred pedalling cadence in professional cycling
European Journal of Applied Physiology
- Effects of cycling cadence on subsequent run performance in triathletes
Journal of Science and Medicine in Sport
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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