Force production and fatigue during cycling at different pedal cadences

Following the success of cycling superstar Lance Armstrong, it seems that many cyclists and triathletes now favour a higher cadence during training and competition. Is this phenomenon supported by scientific research or is it a passing fad?

Sarre et al* examined the effects of pedalling at different cadences upon fatigue and power distribution during the pedal cycle. It is fair to say that a circular pedalling action is better than push…push…push and this is not disputed. Cyclists attempt to develop smooth action which involves not only pushing the pedal down but also pulling backwards at the bottom of the stroke and upwards on the return. The dispute lies in the speed at which the pedals go round, namely the cadence measured in revolutions per minute (RPM).

Although research on pedal cadence has not yet been fully conclusive, there are common factors. Higher cadence produces higher heart rates and oxygen consumption, but encourage greater bllod flow through the tissues and less force production by muscles. By comparison, big gears and slow cadence results in lower heart rate and breathing, coupled with reduced blood flow to exercising muscles and greater muscle force, possibly resulting in earlier fatigue.

Following cycle tests that involved 1 hour of steady state cycling (65% maximum) at different cadences, Sarre found that the highest cadence produced the highest amount of fatigue. The quadriceps muscles were les able to produce force following 1 hour at 110 RPM, when compared to 1 hour at 50 RPM. These findings may well be the opposite to that which you may expect, but are similar to those found in previous studies.

Let’s go back to the “circular pedalling” and even power distribution throughout the 360 degree pedal revolution. It is much easier to apply pressure through the full 360 degree when riding in a larger gear at slower cadences. When using large gears, you can feel the pedal pressure thoughout the full pedal cycle. In comparison, when riding at a cadence of 110 RPM, it proves very difficult to maintain constant 360 degree pressure, especially on the upstroke. In simple terms, you just can’t pull up fast enough!

Laursen noted that during higher cadences, the amount of power being produced during the upstroke was relatively low. This meant that the cyclists had to push harder on the down stroke to maintain their pre-set work level. Laursen hypothesised that it was this that resulted in the greater quadriceps fatigue.

The majority of past research indicates that a low pedalling cadence of 60-70 RPM is the most economical in terms of energy and heart rate, whilst cadences of 80-90 RPM induce the least fatigue. By comparison, cadences in excess of 100 RPM induce the most fatigue and are the least economical (Takaishi 1996).

What does this all mean in practical terms?

• If you train/strengthen your muscles to work effectively throughout the full pedal cycle, you may benefit from using a cadence of 70-80 RPM to allow you to apply pedal pressure thoughout the full 360 degrees.

• Until physiological adaptations have occurred, pedalling at higher cadences may induce more fatigue than pedalling slowly. When coaching cyclists, the optimal cadence should be between 80-90 RPM.

• Unless the cyclist has a large aerobic capacity (as is the case with a certain Lance Armstrong) and has extensively practised, pedalling at higher cadences (+100 RPM) will result in fatigue and poor performance.


* Taken from: Sarre et al (2005). Stability of pedalling mechanics during a prolonged cycling exercise performed at different cadences. Journal of Sports Sciences.

About the author of this training article
Marc Laithwaite, is Sports Science & Coaching Director, at The Endurance Coach. Mark has a Bsc (Hons) sports science and is working towards his Phd sports science. He is a member of the British Association of Sports and Exercise Scientists (BASES), a British Cycling Federation Blood Analyst, BTF Level 3 Coach & Coach Educator, UKA Level 3 Coach and ABCC Level 3 Coach.

The Endurance coach, provides sports science and coaching support services for endurance athletes. Their services include VO2 max testing, lactate profiling and metabolic assessment for endurance athletes of all standards in their own sports testing lab. The Endurance Coach also runs a range of training camps throughout the year and offers physiotherapy and rehabilitation services. For more information or if you are looking for world leading coaches to assist you, e-mail The Endurance Coach.

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