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Global Visions - Local Solutions An Indoor Cycle Program - Cadence The work required to move a bike down the road is measured in watts. As defined, Watts = Force x Cadence, or how hard you press on the pedals multiplied by the number of times per minute you apply this force. Cadence is the speed at which you turn the crank of the bike, measured in revolutions per minute (rpm).

On an indoor cycle we simulate both terrain and gearing by using resistance on the fly wheel. Certain rides are designed for particular cadences combined with particular heart rate zones. An experienced instructor will guide and queue for both cadences (rpm) and heart rates (bpm) to achieve an effective training session.

Slow cadence with heavy resistance requires us to push harder on the pedals. While doing this, our leg muscles need to generate a higher force contraction and mus recruit more fast twitch muscle fibers vs. slow twitch fibers.

Slow twitch fibers burn fat for fuel, recover quickly (when allowed to rest), are are resistant to fatigue.

Fast twitch fibers burn glycogen for fuel, which is in short supply in the muscles. Additionally, they fatigue quickly and take a longer time to recover

The best cadence is a balance between leg speed and pedal pressure. The other components of a good ride include proper heart rate zones and having fun.

The cadences for zone-based rides are: Recovery Ride: 80 - 100 RPM Endurance Ride: 80 - 110 RPM Strength Ride: 60 - 80 RPM Interval Ride: 60 - 110 RPM Race Day Ride: 80 - 110 RPM