A Simple Guide to Pedaling Smarter
Cadence is the heartbeat of your cycling rhythm and knowing how to increase cadence can improve efficiency, reduce muscle fatigue, and make your rides feel smoother overall. But how do you actually increase your cadence without feeling like you’re spinning out of control? Here’s everything you need to know about cadence, the number of pedal revolutions you make per minute (RPM).
Why Cadence Matters and When to Focus on It
Increasing your cadence isn’t about pedaling faster for the sake of speed. It’s about improving your efficiency on the bike. A higher cadence helps distribute the workload more evenly between your cardiovascular system and your muscles. Instead of mashing your pedals and putting strain on your legs, a faster cadence can keep your legs fresh for longer rides or steep climbs.
Most experienced cyclists aim for a cadence between 80–100 RPM, but increasing cadence is especially beneficial if you find yourself consistently pedaling at lower RPMs and feeling fatigued after short efforts.
Begin with Awareness of Your Current Cadence
The first step to learning how to increase cycling cadence is understanding where you’re starting. Use a cycling computer or cadence sensor to measure your RPM on a typical ride. Pay attention to how it changes on flat terrain, climbs, and descents. If you’re below 70 RPM on average, there’s differently room to improve. Even small, incremental gains in cadence can make a noticeable difference over time.
Don’t have a bike computer, simply count how many times your pedal goes around on one side for 6 seconds and then multiply that by 10 to get a rough idea of where you are. If you want a slightly more accurate number count the strokes for 10 seconds and then multiply by 6, but you may need a calculator.
Use Gears Strategically to Smooth Out Your Rhythm
Your bike’s gears are your best friend when it comes to cadence control. Shifting to an easier gear reduces the resistance on your pedals, allowing you to spin faster. Many riders overlook the importance of frequent gear changes, especially on rolling terrain or during climbs. To increase your cadence, get into the habit of shifting early when approaching hills or accelerations. This will help you maintain momentum and avoid dropping into a slow, grinding pedal stroke.
Experiment with different gear combinations and focus on pedaling steadily rather than forcefully. As you practice, spinning faster will start to feel natural, even on challenging terrain.
Build Your Strength and Endurance to Support Faster Cadence
Increasing your cadence requires a mix of muscular endurance and aerobic capacity. If your body isn’t used to spinning faster, your legs and lungs will need time to adapt. Start incorporating cadence-focused intervals into your rides. Spend short periods pedaling at a higher RPM 10–20 RPM above your comfort zone and then return to your normal cadence to recover. Over time, extend the length of these intervals as your comfort and endurance improve.
Off the bike, simple strength training exercises like squats, lunges, and core workouts can enhance your ability to sustain higher cadences by improving overall stability and power. A stable core is essential for maintaining balance and control when pedaling quickly.
Fine-Tune Your Pedaling Technique for Efficiency
A smooth and efficient pedal stroke is crucial for sustaining higher cadences without wasting energy. Think of your pedal motion as a continuous circle rather than a simple up-and-down movement. Engage your hamstrings as you pull through the back of the stroke and your quads as you push down. This coordinated motion can help you pedal faster while using less energy.
Clipless pedals and cycling shoes can enhance your efficiency by allowing you to pull as well as push on the pedals. If you’re new to this setup, it may take some practice, but the added control can make a big difference in your cadence improvement journey.
Listen to Your Body
Adjusting your cadence takes patience and consistent practice. While it’s tempting to push yourself to spin faster right away, it’s important to let your body adapt gradually. Forcing a high cadence before your muscles and cardiovascular system are ready can lead to fatigue and discomfort.
Every rider has a natural cadence range, and increasing yours might not mean hitting 100 RPM right away. The goal is to find a balance that feels comfortable and sustainable while keeping your effort steady.
Small Changes Lead to Big Results
Even subtle tweaks can have a significant impact on your cadence. Focus on maintaining a light and consistent pedal stroke, especially during climbs and accelerations. Consider listening to music with a steady beat that matches your target RPM to help you settle into a rhythm.
Staying hydrated and properly fueled is also critical, as maintaining a higher cadence can be more demanding on your glycogen reserves. With time and persistence, these small changes will become second nature, allowing you to ride faster, smoother, and with less fatigue.
Increasing your cadence is about more than spinning faster, it’s about improving the way you ride. With the right mix of technique, training, and time, you’ll be on your way to a smoother and more efficient pedaling style that makes every ride more enjoyable. Whether you’re chasing personal records or just looking to make climbs less grueling, dialing in your cadence is a game-changer.
Now get out there and start spinning!
Coach Seacat has carved a space for himself as an expert coach in the discipline of cycling. With 15+ years of coaching and prestigious certifications from USA Cycling and the National Strength and Conditioning Association (NSCA), Coach Seacat brings a comprehensive approach to coaching that combines advanced training techniques with fundamental cycling strategies.