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).
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