Star Trac 727-0083 manual Is Cadence?, Nce Range for Flat Roads 80-110 RPM

CADENCE FUNDAMENTALS

Is Cadence?

nce is defined as the number of times the pedals revolve per minute, also known as RPM f tions per minute. The safest, most efficient and most realistic cadences are 80–110 RPM f ad and 60–80 RPM for a hill. These ranges are based on studying the cadences of elite cy

llas understanding how the muscles work together to turn the pedals in the most efficient er.

nce Range for Flat Roads: 80-110 RPM.

ing faster than 110 RPM is both unrealistic and counterproductive. The resistance knob on ing® bike is used to increase friction on the flywheel in order to simulate realistic external f ould encounter on an outdoor bike, such as road surfaces, bike weight and wind resistanc

ing Faster Than 110 RPM Is Unrealistic because:

It’s like pedaling very fast in a very low gear—there’s a low power to resistance ratio. It’s wasted energy. If a person pedaled like this on street bike, he/she wouldn’t generate much power or speed.

A skilled cyclist who has worked on her pedal stroke for many years and has trained the nervous system to react quickly is able to pedal efficiently at 100+ rpm for an extended period. Because of his/her strength and ability to overcome the higher resistance at faste speeds, it is said that he/she has a high power to resistance ratio.

ing Faster Than 110 RPM Is Counterproductive because:

No amount of high-cadence/low-resistance pedaling on a Spinning® bike will succeed a training the nervous system properly. The flywheel is doing most of the work.

One won’t achieve his/her performance and weight loss goals. One won’t build leg strength.

27