High vs Low Cadence in Cycling and Running

Slow and Steady vs. High Cadence: Finding Your Optimal Rhythm

Slow and steady for distance has been my way, until I learned more about high cadence. For a while, I enjoyed feeling the muscle recruitment needed to push moderately hard. I ran hills hard and biked up steep inclines in the biggest gear possible until I had to shift under load.

Higher cadence typically offers better performance and sustainability in both cycling and running. However, the optimal range varies by individual, sport discipline, and intensity level.

Understanding Cycling Cadence

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Physiological Differences

Low cadence cycling (60-75 rpm) is more metabolically economical. However, it fatigues leg muscles faster by recruiting Type II fast-twitch muscle fibers and increasing force per pedal stroke.

On the other hand, high cadence (90-100 rpm) has a higher oxygen cost due to more frequent muscle contractions. Yet, it spares muscles from fatigue by favoring slow-twitch fibers and reducing force production per stroke.

For longer events, we aim to reduce muscle fatigue. We can maintain a consistent effort with high cadence rather than spiking our effort in a hard gear and slowing down with a low cadence. Slow can sometimes feel like just one step ahead of stopping! By adopting a high-cadence strategy, we can last longer and save our legs for the rest of the event or for running off the bike during a triathlon.

Practical Recommendations

Most experienced cyclists gravitate to 75-95 rpm during sustained efforts at recovery and threshold intensities. Meanwhile, high cadences of 95-110 rpm are reserved for high-intensity intervals and sprints. The best cyclists develop "cadence agility"—the ability to rapidly transition between high-force low cadence and lower-force high cadence as conditions demand.

For triathletes specifically, lower cadences (80-85 rpm) may conserve energy for the run. However, finishing the bike leg at a higher cadence may improve running performance.

High cadence helps sustain effort on long hills. Trying to push a hard gear while climbing a hill often doesn’t work for me. I end up downshifting under load, which can be hard on the bike and sometimes even drops the chain. Downshifting early helps me maintain a steady effort up a big hill.

Training Benefits

Training at both high and low cadences increases the range you can comfortably ride in. This allows you to shift workload between muscular and cardiovascular systems throughout a race. Low cadence builds muscle strength and power, while high cadence improves muscle timing, coordination, and efficiency.

Exploring Running Cadence

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The 180 SPM Myth

While 180 steps per minute has been promoted as the ideal running cadence since Jack Daniels' 1984 Olympic observations, research shows elite runners actually range from 155 to 203 spm. Most recreational runners fall between 150-170 spm, while elite runners often exceed 180 spm.

Cadence Varies by Pace

Your running cadence should naturally increase as you run faster. Typical ranges include 160-170 spm at an easy pace, 168-175 spm at a steady pace, 174-180 spm at tempo, and 182-190+ spm during intervals. Maintaining the same cadence across different paces while only changing stride length often leads to over-striding and inefficiency.

Benefits of Higher Cadence

Higher cadence running reduces ground contact time, which decreases pressure on joints and muscles. It also promotes shorter, quicker steps that reduce over-striding. Research shows that increasing cadence by approximately 5% from your self-selected rate can improve running efficiency by 5-8% without using more energy.

Individual Variation

Cadence depends on factors including height, weight, running ability, and even shoe choice. Taller runners generally have lower cadences due to longer strides. Rather than forcing a specific number, aim to shift your entire cadence range upward by around 5% for improved efficiency.

Practical Recommendations

High cadence helps with both uphills and downhills. Increasing cadence going up helps reduce the force per step it takes to climb the hill by breaking it up into small increments. It takes a lot of effort to jump a couple of feet up. It takes less effort to jump a few inches. We can jump a few inches repeatedly, but we cannot jump a couple of feet high repeatedly.

High cadence also aids in running downhill. Instead of taking more pounding due to the additional landing force, we can break that up with smaller, quicker steps. This approach is especially helpful when recovering from injuries that require reduced load.

Conclusion

Finding your optimal cadence, whether in cycling or running, can significantly enhance your performance. Embracing a higher cadence can lead to improved efficiency, reduced fatigue, and a more enjoyable experience overall. Remember, it's not just about the numbers—it's about how you feel and perform. So, take the time to experiment with your cadence and discover what works best for you.

If you're looking for personalized fitness and nutrition guidance, consider reaching out to a professional who can help you tailor your training and nutrition to meet your unique needs.