Whether you’re a seasoned cyclist or new to indoor training, the bike trainer is a powerful tool. But just like outdoor rides, trainer workouts can become monotonous if you don’t mix things up. Cadence drills are a fantastic way to target different muscle groups, improve your pedaling efficiency, and break up the grind of steady-state efforts.
What is Cadence?
Cadence, in cycling terms, refers to how fast you’re pedaling, measured in revolutions per minute (RPM). Most cyclists naturally settle into a comfortable cadence somewhere between 80-100 RPM. However, focusing on both high and low cadence work brings tremendous benefits.
Benefits of Cadence Training
- Improved Pedaling Efficiency: Smooth, efficient pedaling requires you to engage muscles throughout the entire pedal stroke. Cadence drills make you hyper-aware, helping you eliminate dead spots.
- Strength Development: Low cadence work forces you to recruit more muscle fibers, building power you can transfer to hills and sprints outdoors.
- Increased Speed: High cadence work develops neuromuscular coordination, allowing you to spin faster and more smoothly at your normal cadence.
- Workout Variety: Let’s face it, staring at numbers on a screen can get boring. Cadence drills keep things interesting!
How to Incorporate Cadence Drills into Your Training
You can do cadence training in a few different ways:
- Structured Workouts: Apps like Zwift and TrainerRoad often have workouts specifically designed around cadence variations.
- Warm-up/Cool-downs: Start and end sessions with 5 minutes of easy spinning at 110+ RPM, then 5 minutes at 50-60 RPM.
- Intervals Within a Workout: Break up a longer ride with bursts of higher or lower cadence (see workout examples below).
Cadence Training Cycling Workout Examples
Workout 1: Strength & Power Focus
- Warm-up: 10 minutes easy spinning, gradually increasing cadence.
- Main Set:
- 5 minutes at 50-60 RPM, moderate resistance, focus on driving through the entire pedal stroke.
- 2 minutes recovery at your usual cadence.
- Repeat 3-4 times.
- Cool-down: 5 minutes easy spinning
Workout 2: Speed & Agility
- Warm-up: 10 minutes easy spinning, include a few 30-second bursts at 110+ RPM.
- Main Set
- 1 minute at 110-120 RPM, light resistance.
- 1 minute at your normal cadence.
- Repeat 8-10 times.
- Cool-down: 5 minutes easy spinning
Important Tips
- Form Matters: Avoid bouncing in the saddle at high cadences. Keep your core engaged and focus on smooth circles.
- Don’t Neglect Recovery: These drills are tougher than they look – allow adequate rest between sets.
- Listen to Your Body: If you’re new to structured cadence work, start with shorter intervals and fewer repetitions.
- Track Your Progress: Some bike computers and smart trainers track cadence. Seeing your numbers improve is great motivation!
Experience the Difference at Attack Cycle Lab
Want to experience the power of cadence drills and other structured training in a group setting? Our indoor cycling classes at Attack Cycle Lab are designed to push you to your limits in a fun, supportive atmosphere. Check out our schedule and come ride with us! And don’t forget to follow us on Instagram for a behind-the-scenes look at our training