Shifting & Cadence 101

Smooth gears, happy knees

Shifting gears correctly allows cyclists to maintain a comfortable pedaling effort across different terrains. Proper cadence helps optimize efficiency and endurance by keeping the pedaling speed steady. Together, shifting and cadence improve overall cycling performance and reduce fatigue.

What is Shifting?

Shifting in cycling refers to the process of changing gears on a bicycle to adjust the pedaling effort and speed. It involves moving the chain between different-sized sprockets on the front chainrings or rear cassette using the bike’s shifters, which alters the mechanical advantage. Shifting allows riders to maintain a comfortable cadence and optimize performance across varying terrain, such as climbing hills or accelerating on flat roads. Proper shifting techniques help improve efficiency, reduce wear on the drivetrain, and enhance overall riding experience.

When to Shift?

• Climbing: Shift down as cadence drops below 70 rpm—while pedalling.

• Spinning out: Shift up if cadence > 110 rpm and speed stalls.

• Stoplights: Down-shift before stopping so you can restart smoothly.

What is Cadence?

Cadence in cycling refers to the number of revolutions of the crank per minute (RPM). It measures how fast a cyclist is pedaling, typically ranging between 60 and 100 RPM for most riders. Maintaining an optimal cadence helps improve efficiency, reduce fatigue, and enhance overall cycling performance.

Cadence Sweet-Spot

On flat terrain, try to maintain a cadence of 85 to 100 revolutions per minute (rpm). Keeping a steady rhythm with your pedaling helps you conserve energy and ride more efficiently. Additionally, high cadence actually enables you to increase your speed comfortably!

When riding uphill, maintaining a cadence between 70 and 85 revolutions per minute is ideal. It is important to avoid pushing too hard on the pedals during climbs. Excessive effort can make the ascent much more challenging and less enjoyable.

Maintaining this cadence range helps optimize your pedaling efficiency, allowing you to conserve energy during rides. Staying within these limits also reduces strain on your joints, promoting long-term joint health and preventing injury. By focusing on this cadence, you can enjoy smoother, more sustainable cycling performance on varied terrain.

Takeaway

Master shifting early and every ride feels like a tailwind.