Low Cadence Cycling: Why It Works and How It Can Benefit You:

For years, cyclists have debated whether low-cadence, high-resistance training is beneficial or if spinning at a higher cadence is the superior approach. Emerging research suggests that low-cadence cycling training (typically 50-70 RPM) offers unique advantages, particularly in building muscular endurance and strength while improving overall cycling efficiency.

What is Low-Cadence Cycling?

Low-cadence cycling involves pedaling at a slower rate while maintaining a higher resistance, often through larger gear ratios or higher tension on a stationary bike. Unlike high-cadence cycling (90+ RPM), which relies more on aerobic efficiency, low-cadence training increases muscular load, requiring greater force output per pedal stroke.

Why Train at Low Cadence?

Recent studies show that incorporating low-cadence intervals into training can improve endurance, power output, and cycling economy.

Here’s why it works:

1️⃣ Increased Muscular Strength and Endurance

🔹 Research by Mujika & Rønnestad (2016) found that low-cadence cycling at higher resistance mimics strength training adaptations, leading to increased leg muscle strength and endurance (Mujika & Rønnestad, 2016).
🔹 Another study indicated that cyclists who trained at 50-70 RPM showed greater gains in aerobic capacity and endurance compared to those who trained at freely chosen cadences (Hebisz & Hebisz, 2024).

2️⃣ Improved Cycling Economy and Efficiency

🔹 Cycling at a lower cadence enhances force production per stroke, reducing the overall metabolic cost of sustained efforts. This is particularly beneficial for long-distance cyclists or those tackling hilly terrains.
🔹 A systematic review by Hansen & Rønnestad (2017) concluded that imposed low-cadence training helps cyclists become more efficient at maintaining power output with reduced oxygen consumption (Hansen & Rønnestad, 2017).

3️⃣ Enhances Strength Without Losing Aerobic Capacity

🔹 A study by Paton & Hopkins (2009) found that cyclists training with low-cadence intervals improved their overall strength and endurance without negatively affecting their VO2 max, a common concern among endurance athletes (Paton & Hopkins, 2009).
🔹 Strength gains from low-cadence work can transfer to improved sprinting power and climbing ability.

4️⃣ Greater Fatigue Resistance and Injury Prevention

🔹 Training at a lower cadence recruits more Type I muscle fibers (slow-twitch), which are crucial for endurance performance. This adaptation reduces the likelihood of premature muscle fatigue during long rides (Levin et al., 2009).
🔹 Additionally, because low-cadence cycling produces lower neuromuscular strain than high-cadence efforts, it can help prevent overuse injuries common in endurance cyclists.

How to Incorporate Low-Cadence Work in Your Training

Here’s a simple way to start integrating low-cadence training into your cycling routine:

Strength-Based Intervals: Ride at 50-60 RPM for 3-5 minutes at high resistance, followed by 3-5 minutes of easy pedaling at higher cadence. Repeat for 4-6 sets.

Hill Repeats: Find a long climb and maintain a cadence of 55-65 RPM while seated. Keep the power steady and repeat 4-6 times.

Tempo Sessions: Ride at 60-70 RPM for 20-30 minutes at a moderate to high intensity, focusing on consistent pedal stroke force.

Should You Switch to Low Cadence Full-Time?

Not necessarily! While low-cadence work has clear benefits, balance is key. Mixing low and high cadence sessions can help optimize both strength and endurance.

Consider using low cadence in the following scenarios:

When building leg strength and muscular endurance

During off-season training to improve climbing ability

If struggling with fatigue in long-distance events

To enhance pedal efficiency and power output

❌ Avoid excessive low-cadence work if you have knee issues, as the increased force per pedal stroke can strain joints.

Key Takeaways

  • Low-cadence training strengthens muscles and improves endurance.
  • It enhances cycling economy by reducing oxygen demand.
  • Helps build fatigue resistance for longer rides.
  • Ideal for hill climbing and power-based cycling events.
  • Should be combined with high-cadence training for optimal results.

Whether you're training for a century ride, a hilly race, or just looking to add variety to your sessions, incorporating low-cadence work can be a game-changer in your cycling performance!

Citations
Mujika, I., & Rønnestad, B. R. (2016).
Hebisz, R., & Hebisz, P. (2024). 
Hansen, E. A., & Rønnestad, B. R. (2017). 
Paton, C. D., & Hopkins, W. G. (2009). 
Levin, G. T., & Mcguigan, M. R. (2009). 

Want to improve your cycling performance?

Our training programs optimize endurance, power, and periodization to help you ride stronger and smarter.  Email Angela to learn more: angelanaeth16@gmail.com 

Happy riding! 🚴‍♂️

 

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