What is the most efficient cadence in cycling?

In this article our collaborator Ricard Perez It explains to us what is the optimal cadence in the cycling sector.

It is no secret that the most efficient cadence is between 90 and 95 rpm. Why? You have to find the answer looking at the Central Nervous System.

Surely it has happened to you more than once that you try to follow the rhythm of someone who is stronger than you and you end up very tired.

And it is also very possible that the day you have accompanied someone who is weaker than you, you go at their pace and you have also ended up with a strange feeling.

The explanation is in the cadence you have used. If you try to go very fast you go with too much cadence, and If you try to go very slow, you go with too little cadence. Here is the problem.

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The optimal cadence is between 90 and 95 rpm, regardless of your level and speed

 

The explanation lies in that your body needs a rhythm to function properly, that is, that the Central Nervous System (CNS) needs to work at a certain speed to transmit all the nervous impulses that your body is requiring.

 

Regardless of your fitness, or the speed at which you want to shoot, your Central Nervous System is stressed if you do it at a different rate from 90 to 95 rpm

 

It is a very common mistake that when you go at a pace that you are not used to (either too strong or too soft) you are working with a cadence that is not optimal for your organism (either going to 110-120 rpm or going to 40-50 rpm). This causes your SNC to work at a pace that is not the most efficient to transmit all the impulses and end up stressing, and you get tired.

In the case of making a promotion, if you can not keep this pace, you can work between 70 and 75 rpm