Road Best cadence for cycling

I try to keep my cadence around 100rpm as much as I can for commutes maybe slightly higher for races. 95 - 105rpm is a good range as it doesn't stress the muscles or knee joints too much. Practicing spinning high cadence is good. The trick is to keep the hips and upper body still while the legs work.

 

75-110 rpm. There's no right answer for cadence, but the ability to spin any cadence is important. From a physiology perspective, a cadence well below 90 rpm is actually the most efficient. See for example http://www.kevin-haselsberger.at/images/Haselsberger_Kevin_Walter_MA.pdf

 

@James several previous studies have shown that the most metabolic efficient cadence is between 60 and 70rpm, but biomechanical analyses of cycling investigated that the minimisation of muscular forces (i.e. muscular torques and muscular forces) and therefore the use of higher pedal rates is a priority of the nervous system. As a result, preferred cadences in cycling are between 90 and 100rpm

 

Only had 2 rides with a cadence sensor so far. Averages were, 79 and 82 (don't have a clue what cadences to aim for), both peaked at 130-135 during a sprint.

 

From my experience, faster cadence is something you need to build up to. No use spinning at 100rpm if you hips are wobbling around.

 

I found that I get the most comfortable and get the highest average speeds when I aim for the cadence of approximately 75-90 for the flats and 90+ for the hills.

 

I found my natural cadence is around 90-95 rpm. What I do like to practice, however, is intervals of 110-120 rpm on the trainer. I think it helps quite a bit with sprinting and pushing hard in the saddle. High cadence like 110+ is something your hips have to get used to first.

 

A little tip to help increase your cadence.
While riding along flat road at X mph at a high cadence change down one gear and try to maintain that speed, When you can do that try down two gears,