Fitness goes up, cadence naturally goes up.

There are plenty of other underlying conditions that cause people to ride a lower cadence than they otherwise normally select. For instance, poor fit. If someone cannot get comfortable on the saddle, they're going to select a lower cadence to try and take pressure off their crotch.

Are You a Masher or a Spinner?

As mentioned in the last article, power is defined as the rate at which work is done, or Work/Time.There are two ways to increase power on the bike. One is to increase the amount of work done in a given time period – e.g to push a bigger gear at a constant cadence. The other is to do the same work faster – e.g. spin the same gear faster. Of course, you could try to combine the two and spin a larger gear faster to increase power. Successful cyclists use different combinations of gears and cadence to create their power. There is no difference more dramatic than between Jan Ullrich and Lance Armstrong. Jan pushed a big gear slowly and Lance spun a lower gear faster. Both were very successful and almost evenly matched. People who churn large gears more slowly are sometimes called ‘gear mashers’ while those who spin more quickly are called ‘spinners’. After Lance’s great success with his ultra high cadence, which is much faster than those of most of his pro competitors,many people began mimicking Lance’s high cadence and many coaches advocated spinning drills to increase everyone’s cadence to be more like Lance. But is that the right thing to do? I don’t believe so. Trying to mimic someone else probably won’t work for you unless you are built just like them.Lance has an extremely high aerobic capacity which allows him to spin fast but doesn’t have the leg strength to be a masher.

I believe that cadence is a very individual thing. Long before Lance came along we were alreadyriding at our self-selected cadences. Our self-selected cadence is likely the most efficient for eachof us. Our optimal cadence is likely a function of our muscle makeup and our aerobic system.Those of us who tend to pedal at lower cadences have to put out more force per pedal stroke thanthose who spin faster in a lower gear. Spinners need a well developed aerobic system to supportthe aerobic demand of high cadence spinning. Mashers need more leg strength to develop theforce needed to turn a big gear. The cadence you use is dependent on your muscle makeup. I havea theory, and only observational evidence, hence it’s only a theory but here it is. Cyclists withlarger leg muscles tend to pedal at lower cadences. The exceptions to this are track cyclists – theyhave huge leg muscles but also spin very quickly but they only do so for short periods of time. I’mreferring to road cyclists here. There may be a couple of explanations for my theory. First, cyclistswith larger muscles are likely capable of generating more force and therefore are able to turn largergears and are comfortable doing so. Cyclists with thin leg muscles may not be able to generate theforce to turn large gears so they resort to spinning faster with less force per pedal stroke. The other explanation may be that those who have trained for years at lower cadences may tend to develop larger muscles from all the strength they’ve needed to generate from all those years of pushing big gears, although I doubt this is the case. Most likely it has to do with the muscle makeup and the amount of fast twitch and slow twitch fibers which is genetically determined.

So back to my point – I believe cyclists have an optimal pedal cadence which is dependent on their own physiology, most likely their muscle physiology. I don’t believe you should try to force yourselfto become a spinner if you tend to be a masher or vice versa. If you are reading this article,chances are you are already a pretty successful cyclist so you have the combination of strength andspinning to ride a bike quickly. My self-selected cadence is 84 and if the pace picks up in a paceline or race when I am at my limit, the only way I can keep up is to shift to a larger gear and crank out alarger gear. My cadence may actually decrease as I speed up to keep up. If I try spinning faster inthe same gear I will get dropped. So try as I may, I will never be a true spinner. Now that doesn’tmean I shouldn’t work at improving my spinning ability. As a masher, one of the best ways toincrease my power is to learn to spin large gears faster. Likewise, if you are a spinner, developingmore leg strength will enable you to push a larger gear while still spinning at your high RPMs. Butdon’t turn away from your natural tendency completely, rather complement it by training the othercapability (strength or leg speed) to enhance your power-producing ability. As the saying goes, trainyour weaknesses and race your strengths. If you are a masher, work on spinning in training butwhen push comes to shove in a race, push whatever gear you need to.

probably because I'm already in a higher gear and I can spin fast when I want to.