There is nothing like watching the differences in cadence and riding styles during Triathlons, Tour de France, or any other cycling event. Many have high cadences while others seem to be pushing the big gears at a lower cadence. As a traditional sponsored road racer of the 80’s, I was always told to have at least a 90 to 100 rpm cadence.

At the time, and still holds true today, there are some tactical reasons why most road racers are spinning along at 100rpms. The road racer has to be ready at all times to chase an attack or handle the quicker pace changes that are typical in road races. A higher cadence will allow for that fast burst of power to chase down a wheel.

For triathletes, it’s important to develop a steady pace and ignore other riders, which typically results in a continuous effort at the most effective cadence, which oftentimes is lower. (70, 80 or 90 rpm) It’s important to note that it is still important to develop a high cadence with easy gearing, for at least the first 1000 miles of spring training. From that point, (as a triathlete) start adding the bigger chain ring with a series of smaller gears to build the strength, stamina and continuous speed throughout the rest of the training season.