cadence slows when tiring?

This is apparently quite normal- your most efficient cadence drops with fatigue and also with lower power outputs. Others out here will know more about this but i have heard on several occasions that this is to be expected.

tix7_7_7 said:

I normally spin a pretty fast cadence...90-100 on flats and 85-90 on climbs. This is comfortable for me and doesn't tire out my legs as much. I am also a tiny rider, 5'4" 117 lbs. so this cadence range fits me well.

However, when I start getting tired, like really tired (ie. races like a time trial or a hilly RR), I find myself pushing not necessarily a bigger gear but a slower cadence...like 70-80 on climbs and 85-95 on flats. My muscles are definitely hurting but I find it that during these moments, when I switch to a lower gear and try to spin faster (back in my comfort range) I slow down (and it hurts too!). So, I end up spinning a lower cadence, just grinding it out, muscles aching and breathing hard as well but going faster than if I were in a lower gear spinning faster.

So, do I need to rethink my comfort cadence range or what? Why is it that I can go faster pushing a larger gear/slower cadence when I am very tired vs. spinning in my normal cadence range?

Thanks.

tix7_7_7 said:

I normally spin a pretty fast cadence...90-100 on flats and 85-90 on climbs. This is comfortable for me and doesn't tire out my legs as much. I am also a tiny rider, 5'4" 117 lbs. so this cadence range fits me well.

However, when I start getting tired, like really tired (ie. races like a time trial or a hilly RR), I find myself pushing not necessarily a bigger gear but a slower cadence...like 70-80 on climbs and 85-95 on flats. My muscles are definitely hurting but I find it that during these moments, when I switch to a lower gear and try to spin faster (back in my comfort range) I slow down (and it hurts too!). So, I end up spinning a lower cadence, just grinding it out, muscles aching and breathing hard as well but going faster than if I were in a lower gear spinning faster.

So, do I need to rethink my comfort cadence range or what? Why is it that I can go faster pushing a larger gear/slower cadence when I am very tired vs. spinning in my normal cadence range?

Thanks.

On the same topic...

In the past I've un-scientifically tried to use a high cadence and as big a gear I can push to increase speed, but from being tired and in pain I would take breaks and just coast then do it again.

Now I've tried to keep a high cadence as my first priority and secondly I've tried to keep my heart rate under 75-78% on flats and under 90% on tough climbs (I was much higher before when focusing on higher speeds).

After focusing on this for 2 rides I've noticed that I'm recovering much better. Little to no muscle soreness, don't feel as tired, and during the ride I feel great. My average speed for the ride is maybe 1-2 km slower, but I don't race so I don't care.

So...my question to you based on your post is when you're tiring is it because your HR is climbing because of higher speeds? If so, you would tire and naturally pedal at a lower cadence to recover.

mmm.. same gear, lower cadence..means less power which is exactly what happens when you're getting tired.

-bikeguy

I hear what you guys are saying...i think it's just that when I'm normally climbing and feeling good or at an initial effort of high intensity, I am around 87-93 rpms. So, yes, it does make sense that when you get tired, you naturally want to slow down.

But on climbs later in races when I am tired, I am still keeping up with the rest of the group. I am suffering, but still keeping up. However, I am finding myself grinding a slower cadence. At this point, when my lungs and legs are burning, should I gear down and increase cadence back up to my normal range to stay with the pack or should I stay where I am, pushing this low cadence (75-80 rpms)?

tix7_7_7 said:

I hear what you guys are saying...i think it's just that when I'm normally climbing and feeling good or at an initial effort of high intensity, I am around 87-93 rpms. So, yes, it does make sense that when you get tired, you naturally want to slow down.

But on climbs later in races when I am tired, I am still keeping up with the rest of the group. I am suffering, but still keeping up. However, I am finding myself grinding a slower cadence. At this point, when my lungs and legs are burning, should I gear down and increase cadence back up to my normal range to stay with the pack or should I stay where I am, pushing this low cadence (75-80 rpms)?

You said you're keeping up but at a lower cadence, which means you're going slower (as is the group if you're keeping up). I think a higher cadence is better so if you gear down and increase cadence, while maintaining the same speed (as the group), your effort (HR) may decrease. Just check on this next time and if you can keep up and decrease your HR, I think this is the goal?

Actually his HR will probably go up with higher cadence when he is fatigued or his speed will drop, when he is tired. Higher cadences help preserve your legs but do put more stress on your cardiovascular system. If he is already stuffed and HR is going through the roof then there is probably no other option than muscling it up the climb.

As i said (briefly) in my previouse post, your most efficient cadence depends on how fresh you are. As your muscles tire they become more limited by velocity than force.

noonievut said:

You said you're keeping up but at a lower cadence, which means you're going slower (as is the group if you're keeping up). I think a higher cadence is better so if you gear down and increase cadence, while maintaining the same speed (as the group), your effort (HR) may decrease. Just check on this next time and if you can keep up and decrease your HR, I think this is the goal?

11ring said:

Actually his HR will probably go up with higher cadence when he is fatigued or his speed will drop, when he is tired. Higher cadences help preserve your legs but do put more stress on your cardiovascular system. If he is already stuffed and HR is going through the roof then there is probably no other option than muscling it up the climb.

As i said (briefly) in my previouse post, your most efficient cadence depends on how fresh you are. As your muscles tire they become more limited by velocity than force.

I'm not an expert but from my experience I've been able to maintain or decrease HR, while maintaining (or slightly dropping) same speed, by increasing cadence. In particular this applies to going up hill where I've noticed if I shift down a gear and pedal easier, my HR drops (and more importantly my perceived effort seems to drop), so when I'm done the climb I feel fresher. I may lose some speed though...but I'm not in a race.

noonievut said:

I'm not an expert but from my experience I've been able to maintain or decrease HR, while maintaining (or slightly dropping) same speed, by increasing cadence. In particular this applies to going up hill where I've noticed if I shift down a gear and pedal easier, my HR drops (and more importantly my perceived effort seems to drop), so when I'm done the climb I feel fresher. I may lose some speed though...but I'm not in a race.

Well I like to do that too on climbs in training. Shifting down and spinning up feels good for me also. BUt, I find it in races, I shift down (and I end up shifting 2-3 gears down to get back up to my climbing cadence), and I lose too much speed and am not keeping up with the pack...so that's why I end up staying in the same gear I am and pushing a lower cadence.

Maybe next race, I'll try gearing just one gear down and reving up the rpms? It'll hurt I bet...but Im hurting at this point anyways.