New Computer with Cadence measure

[SquareDaff]

Just bought a new wireless cycle computer with cadence and heartrate monitors. Fitted it on the train in this morning and works a treat. Heartrate and zones I know about but cadence I have no clue other than keep it reasonably high when going up hill to avoid "grinding".

Can anyone suggest any ranges I should be aiming for?

 

[BrumJim]

>80. Higher the better, but at some point your heart will start complaining and your leg muscles will be having it too easy.

Although some people will argue that there is a natural cadence.

 

[SquareDaff]

>80. Higher the better, but at some point your heart will start complaining and your leg muscles will be having it too easy.

As a bloke in his early 40's who's exercised regulary for the last 20 years or so I can maintain a heart rate of 150+ without going anaerobic. Push up to 160+ and I start to get lactic acid buildup. I assume the bike will be the same. Need to build some more leg muscle. ABout 2 months back into cycling after a 15 year lay off and can feel the muscles reappearing but struggle badly in headwinds. SHould I go for a lower cadance to promote muscle growth or higher?

 

[jimboalee]

I would suggest ( not instruct ) that you devise a flap that obscures the display. Find a nice flat stretch of road and ride until you are nicely warmed up, after about twenty five miles riding.

Get into a nice comfortable rythym where you feel you are not grinding and not spinning out.
You won't be able to see your HR either so ride at an intensity where you MUST breath through your mouth to get the air in.

Lift the flap to see what cadence you are doing.

 

[jimboalee]

As for climbing, how many steps per minute would you do if you were to carry a portable telly up several flights of stairs?

Answer -

At the rate which gets you least knackered.

 

[BrumJim]

As a bloke in his early 40's who's exercised regulary for the last 20 years or so I can maintain a heart rate of 150+ without going anaerobic. Push up to 160+ and I start to get lactic acid buildup. I assume the bike will be the same. Need to build some more leg muscle. ABout 2 months back into cycling after a 15 year lay off and can feel the muscles reappearing but struggle badly in headwinds. SHould I go for a lower cadance to promote muscle growth or higher?

Promote muscle growth at the gym or somewhere equally controlled. Your bike is not the place to increase leg strength. Drop a gear or two into headwinds. You'll go quicker and your knees will thank you.

 

[SquareDaff]

As for climbing, how many steps per minute would you do if you were to carry a portable telly up several flights of stairs?

Answer -

At the rate which gets you least knackered.

This is a psychological issue for me. I go low gear/high cadance but then want to "get somewhere" so end up spinning too much and being exhausted at the top of the hill anyway!! Am recovering much more quickly recently but would like to find the happy medium. Trial and lots of error I suppose!!

 

[jimboalee]

Some numbers.

If your lowest gear is 2.75m development, up a 14% you will be rising 380mm with every revolution of two pedalstrokes. Each pedalstroke rises you 190mm or 7.5" or one step up a stairway.

Get a 25lb backpack and a block of flats. Put the backpack on and climb the stairway. You'll get a good idea of what step rate you find easiest by the fifth floor. Carry on to the twelfth.

 

[jimboalee]

Some numbers.

If your lowest gear is 2.75m development, up a 14% you will be rising 380mm with every revolution of two pedalstrokes. Each pedalstroke rises you 190mm or 7.5" or one step up a stairway.

Get a 25lb backpack and a block of flats. Put the backpack on and climb the stairway. You'll get a good idea of what step rate you find easiest by the fifth floor. Carry on to the twelfth.

Before anyone says anything, I'd dearly love to see a cyclist ride up a 14% hill on a 34" gear at over 65 rpm. It's 400 Watts and if there's anyone on THIS chatboard who can maintain this for 10 minutes, they should be riding professionally.

 

[SquareDaff]

Some numbers.

If your lowest gear is 2.75m development, up a 14% you will be rising 380mm with every revolution of two pedalstrokes. Each pedalstroke rises you 190mm or 7.5" or one step up a stairway.

Get a 25lb backpack and a block of flats. Put the backpack on and climb the stairway. You'll get a good idea of what step rate you find easiest by the fifth floor. Carry on to the twelfth.

Oddly enough I used to do something similar to this many years ago when I used to carry my bike up the stairs to the 7th floor of Leeds Met Uni and hide it in the server room. Had to be careful to avoid the security guards but that just added to the challenge!

 

[jimboalee]

Incidentally, a 36 x 25 gear ( Compact to regular everyday cassette ) is a 3.0 m development.

When a newbie on his sparkly new bike goes on a Sportive where the organiser has thrown in some 12% hills and a 14%, he better be prepared to get the cadence down to 45 rpm, or get off and look a sissy.

Come to think of it, the road up to the airfield on the Tour de France was a 14%. Cavendish rode up it at 50 rpm on a 39 x 25.

 

[I am Spartacus]

Incidentally, a 36 x 25 gear ( Compact to regular everyday cassette ) is a 3.0 m development.

When a newbie on his sparkly new bike goes on a Sportive where the organiser has thrown in some 12% hills and a 14%, he better be prepared to get the cadence down to 45 rpm, or get off and look a sissy.

Come to think of it, the road up to the airfield on the Tour de France was a 14%. Cavendish rode up it at 50 rpm on a 39 x 25.

The ones who could climb didnt tho'
btw name the hill, I'll have a go at your challenge.

 

[GlasgowGaryH]

The ones who could climb didnt tho'
btw name the hill, I'll have a go at your challenge.

......and I will be there to only to watch

 

[marzjennings]

Before anyone says anything, I'd dearly love to see a cyclist ride up a 14% hill on a 34" gear at over 65 rpm. It's 400 Watts and if there's anyone on THIS chatboard who can maintain this for 10 minutes, they should be riding professionally.

10 minutes isn't a problem. But to ride at 400 Watts for an hour or more like a pro, not me.

 

[fossyant]

So how many Watts up a 20-25% hill on a 39 x 24 at 45 - 50 rpm............approximately 44 inch. Be good to know