WHO THIS IS FOR
IS THIS YOU?
The rider unsure whether to spin or grind uphill
You have read conflicting advice and want a clear starting point based on evidence rather than opinion.
The cyclist upgrading gearing for mountains
You are choosing a cassette or compact chainring and want to know what cadence range to target on long climbs.
THE ROADMAN VIEW
The Roadman view
The cadence debate in cycling has produced more arguments than answers. The truth, backed by a solid body of research, is that your body already knows approximately the right answer. Self-selected cadence tracks closely with the cadence that minimises oxygen cost — your legs and lungs negotiate a settlement without conscious input, and that settlement is usually right.
Where this gets interesting for masters cyclists is gearing. If your cassette tops out at 28T and the gradient hits 12%, your cadence drops to 55 rpm whether you like it or not. That is not a cadence problem — it is a gearing problem. Fit a 34T cassette or a sub-compact crankset and the question resolves itself. The goal is to keep enough gear range that you can sit at your natural cadence on any gradient you are likely to encounter.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Bent RønnestadProfessor of exercise physiology, Inland Norway University
Research into cadence and economy consistently shows that freely chosen cadence sits within a narrow band of the metabolically optimal cadence. Riders who deviate substantially from their self-selected cadence — either by deliberately spinning high or grinding low — increase oxygen consumption without a corresponding increase in power output.
PRACTICAL APPLICATION
DO THIS WEEK
Find your natural climbing cadence
On a 10-minute steady climb at tempo intensity, note your average cadence without deliberately targeting a number. Do this three times over a fortnight. The average of those three rides is your natural climbing cadence.
Match your gearing to your cadence
If your natural cadence is 75 rpm, calculate the gear ratio you need to hold 75 rpm at your climbing power on a 10% gradient. If your current cassette cannot provide it, fit a wider-range cassette rather than forcing a lower cadence.
Practise cadence drills on the turbo
Add one weekly 20-minute session where you alternate between your natural cadence and 10 rpm higher for 3-minute blocks. This expands your comfortable range without forcing a permanent change.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKECopying professional cadence numbers without the engine to support them.
FIXProfessionals spin at 90+ rpm on climbs because their cardiovascular capacity can deliver oxygen to muscles at that turnover rate. Most amateurs are more efficient 10-15 rpm lower. Work from your own data.
MISTAKEForcing a high cadence on steep gradients and running out of gears.
FIXOn grades above 10%, a drop in cadence is natural and efficient. Over-gearing to maintain 85+ rpm on a 12% grade wastes energy and fatigues your cardiovascular system.
MISTAKENever varying cadence on long climbs.
FIXBrief cadence changes — 20 seconds of standing at lower cadence, or a 30-second spin-up — shift load between muscle groups and delay fatigue. Build these micro-shifts into your climbing rhythm.
FAQ
FREQUENTLY ASKED QUESTIONS
Is high cadence or low cadence better for climbing?
Should I change my climbing cadence as I get older?
What cassette do I need for steep climbs?
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