There as been a lot of debate about the appropriate cycling cadence for triathletes. In general, we recommend riding at a cadence between 80-90 RPM at a minimum, preferably over 90 RPM. A great piece of advice we give to our athletes is to increase their cadence up to 95+ RPM for the last 10-20’ without significantly increasing the tension (on the chain) or effort level being put forth by the athlete.

As our members, training plan customers, and readers swap their training hats for their pointy racey-racey hats, leaving their trainers behind to test their fitness on the road in preparation for their races, we see a lot of discussion about riding steady, I can’t ride steady, OMG HTF am I supposed to ride hills like this, etc. So let’s talk about how we want you to ride your bikes in training and racing.

What is “riding steady?”

Of all the sports on the face of the planet, professional cycling produces some of the most impressive legs. But you don’t have to ride a bike for 4-6 hours a day to get those same rock-hard quads, rippling thighs, and powerful, muscular calves.

There are interesting new tools designed to aid the bike fitting process. Some incorporate dynamic motion sensing and capture technology. As a gadget guy, I am compelled by new technology and I often get asked what the “best” fit system or process is. Unfortunately this question circumvents the most key component of a good bicycle fit- how skilled or experienced the person performing the fit may be.

Case Study: Here is a story too close to my heart, my own knee. As some of you, I have a patella femoral (knee problem). (The kneecap grinds, yes grinds on my thighbone). Why because I did not walk my talk during my first California AIDS ride. When I have a long day, or climb a lot, I feel pain in the front of the knee.