Introduction to Cadence Improvement

Cadence, or the number of revolutions of the pedals per minute, plays a crucial role in cycling efficiency and performance. A higher cadence often leads to better endurance and speed, making it essential for cyclists to work on improving this skill. Below are three diverse examples of cycling drills for improving cadence that you can easily incorporate into your training regimen.

Example 1: High Cadence Drill

This drill is perfect for cyclists looking to increase their leg speed and improve overall cadence. By focusing on a higher cadence, you can train your muscles to adapt to faster pedaling.

Begin by warming up for about 10-15 minutes at a comfortable pace. Once warmed up, find a flat section of road or a trainer where you can safely perform the drill. Start pedaling at a moderate resistance, then gradually increase your cadence to around 90-100 RPM (revolutions per minute) for 1 minute. Focus on smooth, quick pedal strokes while maintaining control of your breathing. After the minute, return to your comfortable pace for 2 minutes to recover. Repeat this sequence for a total of 5-10 cycles, depending on your fitness level.

It’s important to keep your upper body relaxed and avoid bouncing in the saddle. As you become more comfortable with this drill, try to increase the duration of the high cadence intervals.

Notes:

• Consider using a cadence sensor to track your RPM and ensure you’re hitting your targets.
• This drill can be modified by increasing resistance on the trainer for more strength building.

Example 2: Spin-Ups

Spin-ups help cyclists develop pedal efficiency and coordination, essential components for improving cadence. This drill is particularly useful for those who want to fine-tune their ability to spin at high RPMs.

To perform spin-ups, start by riding at a steady pace of about 70% of your maximum effort for around 10 minutes to warm up. After that, find a slight incline or use a stationary bike. Shift into a lighter gear, and start pedaling at a low cadence (60-70 RPM) for about 30 seconds. Then, gradually increase your cadence to 100-110 RPM over the next 30 seconds, focusing on quick, smooth pedal strokes. Once you reach your maximum cadence, gradually decrease back to your low cadence for another 30 seconds.

Repeat this sequence 5-7 times, allowing yourself a 1-2 minute rest between each set to recover. This drill not only enhances your cadence but also helps build muscular endurance.

Notes:

• If you’re on a stationary bike, adjust the resistance to make the drill more challenging.
• Keep your core engaged to maintain stability as your cadence increases.

Example 3: Fartlek Cadence Intervals

Fartlek training translates to