Does Low Cadence Training Make You Faster? The Science

Low cadence training or big gear work is pretty common amongst serious cyclists but is it actually effective? I jump into the science to find out.

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Studies I used in this video:

[hogdog]

I do low cadence training because I hate my knees.

[josephxkendrick]

Simple solution: Ride fixed gear. Then you ride the full spectrum of cadences

[devianb]

The speed and direction of the wind pretty much determines my cadence.

[markdeane]

Its fantastic to see that your videos are always about cycling and how to improve cycling...too many other cycling youtubers seem to vlog about themselves and have a false sense of their YouTube influence...😎

[LarsRR]

One aspect of cycling where low cadence work has really helped me was during the off/base season. In my country, training during the winter usually means mostly riding the turbo. On the turbo, I tend to always spin at a high cadence. When the season starts and I get to the first actual climb, i start grinding at a low cadence, which feels really awful after a winter of high cadence. So forcing myself to go low cadence in the winter has helped me be primed for actual outdoor riding.

[umaduro]

Dylan, I want to thank you for all the content this year. It really helped me trough this COVID year. I’ll be looking out for your movies next year. For now I wish you all the best and happy holidays

[GOlone]

I notice that when I climb on the big chainring for the past 2 months, may top speed on flats improved.

[Cruzzazzerardo]

Time Trialists use long big gear intervals in their tempo -sweetspot range to recruit fast twitch fibers and force them to work more "aerobically", reduce their glycolytic capacity and therefore reduce rider's Vlamax. The purpose is to increase FTP being VO2 equal. This seems to be the main purpose pro cyclist do big gear works, rather than to increase strength.
It would be nice to see a video in which you discuss the relationship between VO2max, Vlamax and FTP

[redtl]

I’m still here for the mass gainer beast mode cupcake flavor!

[stormrider]

Very pleased to see this subject posted. Currently trying to get my head around cadence. So much opposing advice. Cheers...

[dagabriel]

There is no substitute for resistance training and is a must. Lift weights, climb hill, feel the burn.

[timothybarnes]

I came to cycling from a strong gym background, 455 parallel squat, 565 conventional deadlift etc. What low cadence work did for me was help me transition that gym leg strength to the bike. I would be spinning at ~100 RPM in zwift races and would feel like anything under 90 RPM was grinding. After implementing low cadence work 2x a week 3x5 minutes 50-60 RPM starting at sweet spot and progressively overloading watts by increasing 5 watts per interval per session my legs actually feel somewhat adapted to cycling. It helped me get over 1000W 15 second power seated. So IMO theres room for nuance here; if you are a typical cyclist who could do with developing some gym leg strength it may not help but if you have leg strength and need to transfer it into the pedals it is valuable. Great video as always appreciate your content!

[johns]

I really appreciate your scientific approach! No anecdotal evidence allowed here!

[armyjawbreaker]

Looks like I better get down to Home Depot and buy some buckets and a bar since all the gyms are closed. Thanks for the content, as always best online!

[ilanpi]

Hello! I believe that there is another important point, which is that training at other than your chosen cadence (both lower and higher) makes you a better cyclist, so hopefully faster. If you only pedal at your chosen cadence then you become a "one speed" who does not respond well to changes in pace as well as situations in which he can't use his optimal cadence. The ability to deal with various cadences is obviously important for racing and typical of elite cyclists who can pedal at 120rpm in sprints and 50rpm on very steep climbs. Historically, beginner racing cyclists have been taught to ride at different types of cadences by doing at least one month of pre-season training in a fixed gear.

[Krejza]

1. I guess one can get stuck at freely chosen cadence if he won't do work outside of his range.
2. High cadence needs higher heart rate, low cadence offers lowering of heart rate.
3. Sometimes, low cadence is necessary to maintain grip of the rear wheel.
4. You can get out of your gear range thus you are forced to high or low cadence.

In conclusion, I prefer to train at different cadence.

[tzaidi]

Every time i thought of a question you answered it in the next segment. Great channel. Subbed.

[JSSBBB]

Dylan, you need to write a book. I really like the videos and learn a lot from each one, but I need a written compendium that I can use as a reference tool and guide. Tom Danielson did it. Yours would be a lot better.

[johanf]

The rationale behind doing some low-cadence intervals is mainly to improve neuromuscular efficiency. So the work we did in the gym is applied on the bike, what will create some new neurological connections. That is a reason why I personnally think it is useful to do a cool down on the bike at the end of a strength workout. Just to build some "free" nerves. But I doubt this last idea has been backed up by the science.

Also, by doing some long low-cadence intervals (i.e. submaximal strength repetitions), that develops our endurance strength, which is another type of strength focussing directly on our Type I muscle fibers. It won't build some big and strong fibers but it will help to make them more efficient by teaching them to work for a long time.

[jalyukon]

30-60 sec interval low cadence work, 40-50rpm got me out of a rut and boosted my cycling strength significantly.