When you work a lot during the week, you want to spend your precious free time doing something you enjoy the most. Whether it is spending time with our family members, cooking, learning a language, or having fun at an online casino using the Agent Spinner Bonus, we all want to make the most of our time. For many people, cycling is becoming a very popular hobby. Many people switched to bicycles for commuting due to heavy traffic. Others opt for bicycles due to ecological awareness or recreation. On a number of grounds, cycling continuously increases in popularity.
When it comes to cycling, one of the most searched terms is cadence. Let’s first briefly explain what it is. In simple words, cadence is the rate at which a cyclist is turning the pedals per minute, which is why the other term for it is pedalling rate.
Your cadence should depend on your skills – if you are a professional, you are probably cycling from 90 to 110 revolutions per minute. If your reasons for cycling are recreational, then you should aim for 60 – 80 rate.
Ideal cadence is not defined and, as said, it depends on your personal style. However, having a consistent cadence at about 90 RPM is easier on your body. High cadence means your lungs and heart will be more stressed, while riding at a low cadence means you will use your legs more, exposing your knees and back to more stress. Higher cadence is recommended simply because you are using less force, so it’s not too hard on your muscles. This way your movement will always be in sync enabling you to ride easier and longer.
1. Get a cadence meter
It is highly recommended that you get a cadence sensor. This gadget can be attached to your bike and it will be a useful tool to help you easily track your rhythm at all times. If you can invest a bit more, you can get a device that will also measure your speed and monitor heart rate.
2. Make it a conscious process
Choose a flat section of the road, or with a slight incline, so that turning the pedals would not be too exertive to enable you to maintain an increased number of revolutions for a long time. Start cycling at a low speed at a normal pace and gradually increase the pace until you start to bounce in the seat. At this point, you can gradually begin to slow down so that you no longer bounce. Maintain this rhythm for 1 to 2 minutes before steadily decreasing the pace back to normal. Take a break and repeat.
Over time, the intervals in which you can drive at a higher cadence will be longer, and the legs will get used to working faster without disturbing the lungs too much.
3. Add indoor training sessions
Introducing a couple of short indoor training sessions a week can help you achieve quicker results. These sessions shouldn’t be longer than 30 minutes. Considering you won’t have any interruptions or distractions like in the traffic, indoor cycling can help you achieve good results in a short period of time since it will develop consistency and allow you to be fully focused on the workout.