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  1. #1
    Back in the Saddle Again
    Reputation: MaddCelt's Avatar
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    Apr 2013
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    142

    Higher RPM cadence test results.

    Last night I put the higher cadence information I have read (Bicycling Exercise Physiology) to the test. I was impressed with the results.

    Previously I would bonk after about 2 miles into my ride, hitting a recorded drop from 124 to 44. The commute home was more a chore than enjoyable because I had to worry about my gl levels. I would get home and be lucky I had the energy to hit the shower before passing out.

    Last night I began stacking up on carbs about an hour before leaving. This consisted of hot coco and popped 4 sugar pills. By the way, those are really good and low in calories. When I tested I was surprised to see my level at 88. I was a bit concerned this would be an issue but I still hopped on the saddle and went. I stayed between 4.2m to 4.8m gear range at the beginning.

    When I hit the two mile mark I paid close attention to my condition, how I was feeling, if there was any sign of bonk and was glad all was well. I hit state not far past the two mile mark and stayed in the above range until I hit the hardest part of the ride, a 2.3 mile stretch of rolling hills.

    When I took to the hills I paid far more attention to my heart rate, breathing and maintaining my cadence. I did top the hills faster than normal with less strain and not as winded. It also made me work both shifters more than I have before.

    When I hit the steeper down hills I hopped into the third ring and maintained my cadence instead of the former mashing. It is certainly going to take some practice downshifting on the uphill from that.

    I passed all my usual rest points because I didnít feel I needed them as much and wanting to keep on course. I did stop at 8 miles and tested. My level was 86 and average mph was 14.2. That was better than I had done in the higher gears in the past. I hit the road again.

    When I walked in the front door I had ridden 10.61 miles with an average of 13.2 mph, max speed at 31.6 and took 48:22 min to get home. My final gl reading was at 66. I tried a uphill sprint about a half mile from home, so I burned more there than normal.

    My conclusion? So far I think I found my solution of my gl issues and riding with the higher cadence. More on this as I do my daily commutes.

  2. #2
    mtbr member
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    Oct 2009
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    In my wholly unscientific testing, I find that spinning feels harder at first but once you get used to it, you can churn out the distance quite comfortably.

  3. #3
    MTB, Road, Commuting
    Reputation: bedwards1000's Avatar
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    May 2011
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    2,073
    What was your cadence before and what did you increase it to? I generally spin around 90 RPM for the average ride. Around 100 if I'm riding hard and 80 if I'm taking it slow.

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