Cadence is one of those topics where everyone has an opinion and most of them are based on watching what the pros do on TV. So I wanted to strip it back to what the research actually tells us and then layer on what makes sense for riders like us.
The first thing that might catch you off guard: the most metabolically efficient cadence — the RPM that uses the least oxygen for a given power output — is lower than what most of us pedal at. We're talking 60 to 70 RPM in most studies. So why do pros spin at 90-plus? Because efficiency isn't the whole picture. Higher cadences shift the workload off the muscles and onto the cardiovascular system. Your heart and lungs recover faster than fatigued quads, which matters when you need to respond to an attack in hour four.
For most of us, self-selected cadence is a reasonable starting point. Your body is smarter than you think. If you've been riding for years at 85 RPM, your neuromuscular system has optimised around that. Forcing yourself to spin at 100 because Pogačar does it is unlikely to help and might cost you watts.
Where it gets interesting is climbing. Some riders are natural grinders — low cadence, high torque, big gear. Others spin their way up. The difference often comes down to muscle fibre composition and body mass. Heavier riders tend to push bigger gears because their weight adds momentum. Lighter riders can spin without that penalty.
My advice: experiment during training, not races. Spend a few weeks doing some efforts at 10 RPM above and below your usual cadence. See what feels sustainable. The data will tell you more than any blanket rule.
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