How To Spin Gears Like A Pro | Improve Your High Cadence Cycling

Riding with a higher cadence on your road bike can make you a more efficient rider over long distances, meaning you'll get tired less quickly! James, Oscar, and Dan have three training sessions to help you spin like a pro

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Spinning refers to a high-cadence style of pedalling, typically 90-110 rpm, which really became highlighted in the 90s by Lance Armstrong who found that riding with a high cadence puts less stress on the muscles and more stress on the cardiovascular system.

To ride a certain power, a high cadence requires less muscular force per revolution, therefore your pedalling relies more on your muscular endurance and less on your strength.

Another benefit to riding at a high cadence is the ability to accelerate quickly. When riding on a climb pros need to be able to respond to attacks, and it's far easier to respond to attacks by spinning the gears and using a high cadence then trying to churn a big gear which takes a lot longer to get going.

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