Spinner or masher

Bozman

Just where is the mash/spin divide?
I'm just happy in the mid 80s, i was told many moons ago to aim for that, i didn't, i just cycled and that seems to be my natural cadence.

nmcgann

Bozman wrote:

Just where is the mash/spin divide?
I'm just happy in the mid 80s, i was told many moons ago to aim for that, i didn't, i just cycled and that seems to be my natural cadence.

+1. Low-to-mid 80s is my natural cadence.

briantrumpet

I've got no idea what my natural cadence is, though I know I've got one, and it's not mashing. Actually, I've got no interest in what my precise cadence is - whatever it is, it suits me well. I'd rather ride on feel and forget the figures. [/dinosaur]

MatthewBulmer

I think it's generally accepted that lower cadences are more efficient (measured in terms of O2 consumption per watt.) If I remember correctly I think it's about 60rpm that is the most efficient. However, differences are too small to be overly concerned about. In reality it's the cyclist that can produce the most power at the right time that will win; hence, you should cycle at the cadence that allows you to produce the most power. For most (not all) cyclists I know, this normally falls within 75-105 rpm.

jejv

MatthewBulmer wrote:

I think it's generally accepted that lower cadences are more efficient (measured in terms of O2 consumption per watt.)

Right, but if you're not O2 limited, spinning faster might be less tiring. That was the whole problem with that work.

Trundling along on the flat, out of town, 100-105rpm. In town, mostly a bit lower, 90-100 rpm.
My legs always tell me that 90rpm is faster. But my speedo says 100-110 is faster.
A sprint for me means spinning up to 120-135rpm.

In the middle of a group (less effort), I change up the gears a lot - might drop to 60-70rpm.

Nutters who do hilly audax on SS/FG wouldn't blink at 180 or 200 rpm downhill. But they're not putting much power in at that speed.

These proper quick FG/SS folk might get up to 150 on the flat.

The results of my own extensive and exhaustive research are presented below:

> 170rpm Nutter
150-170rpm Very Very Spinny
120-150rpm Very Spinny
100-120rpm Spinny
90-100rpm Moderately Spinny
80-90rpm Slightly Mashy.
70-80rpm Mashy
<70rpm Nodder

MatthewBulmer

jejv wrote:

MatthewBulmer wrote:

I think it's generally accepted that lower cadences are more efficient (measured in terms of O2 consumption per watt.)

Right, but if you're not O2 limited, spinning faster might be less tiring. That was the whole problem with that work.

Trundling along on the flat, out of town, 100-105rpm. In town, mostly a bit lower, 90-100 rpm.
My legs always tell me that 90rpm is faster. But my speedo says 100-110 is faster.
A sprint for me means spinning up to 120-135rpm

I agree. Whatever the science says is the most efficient cadence, efficiency isn't something to be concerned about. Finding the cadence that allows you to go the fastesr is something to be concerned about. For me, my best TT powers have always been at around 85rpm (which, by the way, has me feeling overgeared.)

Topaxci

I'm definitely a spinner now. Converted from a masher over the last couple of years after a knee injury. Heavy gears and lots of power aggrevate it.

Average around 90-100rpm.

I tend to find really fast spinning 120rpm+ for any length of time leaves me gasping for air but I can maintain for longer and has a much faster recovery time than pushing the heavy gears which leaves me feeling drained. Which is not good in the middle of a long ride.

Each to thier own though. I ride with guys who stand a push heavy gears up the hills, while I cruise up beside them at the same speed spinning twice as fast. They struggle to spin and I struggle to push.

amaferanga

I find my cadence is always higher in road races compared to solo riding - I think because it allows me to react to surges in pace easier. A typical road race will see me average 90-100prm, where as solo riding will be more like 80-90rpm. When I do threshold intervals I find I can put out more power (real, measured power) with a cadence in the upper 70's.

My view is that provided you're not riding at an exceptionally low cadence all the time, say <60rpm, then there's not much to worry about. Very high cadence (say >120rpm) for most folk means they're probably not putting out much power so probably best avoided as well.

rick_chasey

I ride a single speed at the moment, so it depends on road gradient and wind :P

themightyw

I'm just a simple lad, and I don't know much about cadence. But I do know who I'd prefer to have as company on a long ride between Leicester Lad and Tom Dean.

Tom Dean

*blushing*

t5nel

themightyw wrote:

I'm just a simple lad, and I don't know much about cadence. But I do know who I'd prefer to have as company on a long ride between Leicester Lad and Tom Dean.

That' great but why would you want to ride between Leicester Lad and Tom Dean? Is it a scenic route. </pedantry> :P

LeicesterLad

themightyw wrote:

I'm just a simple lad, and I don't know much about cadence. But I do know who I'd prefer to have as company on a long ride between Leicester Lad and Tom Dean.

I hope its me, If not I wouldn't be much company on a long ride though with my current fitness levels

cyberknight

Spinner after years of grinding.
On a club run a guy said i spin faster than most but that maybe down to running apex 11-32 block that has taught me to spin .
I also find it easier for commuting with a fully laden bikes when i spin as when the gradient changes i have plenty of spin in the legs if that makes sense.

solosuperia

I will show my age now, we used to call it twiddling as opposed to spinning. I have no idea what cadence I rode at but always in training I tended to be in a lower gear than my peers.
I was led to believe that as a rider you required "souplesse"....The ability to spin.
Using a big gear was using strength and your muscles would tire quicker.
True or false I believed it and it seem to work for me. I did use a big gear when I deemed it was required in races however.

MaxwellBygraves

I am surprised by how much debate this causes...

Surely anyone just gets on a bike and pedals?! You don't conciously think, turn crank, turn crank etc. You just do it naturally without thinking about it, like breathing...

furrag

Max; It's about how that power is produced, and what is sustainable becomes more efficient.

At higher cadences, neuromuscular coordination is the limiting factor if you spin too high. You work more aerobically, so it taxes both your hearts and lungs. You're also using slow-twitch muscle fibres.

At lower cadence, you're pushing more resistance. Fatigue sets in quicker as working anaerobically is less efficient than working anaerobically. The build up of hydrogen ions which causes that burning feeling onsets more. Fast-twitch muscle fibres are used, and fatigue far quicker.

Presumably, that's why the middle ground of 90-100rpm seems to be touted as the most popular.