Pedal Faster to Ride Better
All cyclists should learn to pedal at a fast cadence,
whether you are an experienced racer or a novice recreational
rider. Muscle fatigue and damage are caused by excess
pressure on the pedals, not by how fast you pedal. Pedaling at a
faster cadence with less pressure allows you to pedal longer and
harder. However, several researchers have expressed concern
that pedaling very fast could decrease blood flow to muscles and
thus decrease athletic performance. A study from Kansas State
University shows that pedaling fast does not decrease a muscle's
flow of blood or ability to extract oxygen from the blood
(European Journal of Applied Physiology, March 2006). Once
again athletes and coaches find new training and competing
methods and years later, scientists tell them that they are correct.
After you have been riding regularly for a time, try to spin
your pedals 80 times a minute. In the beginning, you will put so
little pressure on your pedals that you will ride very slowly.
However, after several weeks of pedaling at a cadence of 80,
you will become more comfortable and be able to move fairly well
at this pace. As you become stronger, you can maintain this high
cadence while using higher gears and pressing on the pedals
with more force, so you will be able to ride faster and longer.
Checked 9/29/08