Lesson 23 - Cadence Explained

Have you ever wondered why experienced cyclists seem to pedal so effortlessly? The secret isn't always stronger legs—it's often better cadence.

Cadence is simply how fast you turn your pedals, measured in revolutions per minute (RPM). Finding the right cadence helps you ride more efficiently, reduce fatigue and enjoy longer rides.

 
🔄 1. What Is Cadence?

Cadence is the number of times your pedals complete a full rotation in one minute. For most recreational cyclists, a comfortable cadence is between 80–90 RPM.

Everyone is different, so don't worry about hitting an exact number. Aim for smooth, consistent pedalling rather than perfection.

 
⚙️ 2. Spin, Don't Grind 

Many beginners push heavy gears because they think it makes them stronger. In reality, spinning a slightly easier gear usually places less strain on your muscles. 

Save your legs by letting your gears do the work. Smooth pedalling is more efficient than forcing every pedal stroke.

 
🦵 3. Protect Your Knees 

Grinding a heavy gear can place unnecessary stress on your knees. Using an easier gear and maintaining a comfortable cadence spreads the workload between your muscles and joints. Your knees will thank you after long rides.

 
⛰️ 4. Adjust Your Cadence to the Terrain 

There's no perfect cadence for every situation.

• Climbing? Shift to an easier gear and keep your legs moving.
• Descending? Let your cadence increase naturally.
• Riding into a headwind? Stay smooth and avoid pushing oversized gears.

Adapt your cadence to the conditions.

 
😊 5. Find Your Natural Rhythm 

Every cyclist has a cadence that feels comfortable. Listen to your body. If your legs are burning, shift easier. If you're spinning too fast with no resistance, shift harder.

The goal is smooth, controlled pedalling—not constant effort.

 
💗 Bonus Tip 

Longer rides mean thousands of pedal strokes. Every one of those movements creates friction between your body and your saddle. 

Applying Booty Butter before every ride helps reduce friction, keeping you comfortable while you focus on maintaining a smooth cadence. Comfort helps efficiency.

 
Remember... 

Cycling isn't about pushing the biggest gear. It's about riding as efficiently as possible. Spin smoothly. Ride smarter. Go further. 

💗 Ride Comfortable. Ride Confident. Ride Further.

💡 Coach Booty Says "Your gears are your best friends. Use them often and let your legs thank you later!"

⭐ Gold Star Tip If you have a bike computer, try watching your cadence occasionally during your ride. You'll soon learn what cadence feels most comfortable for you—even without looking at the numbers.

 
❓ Question of the Week Do you know your normal cadence?

🚴 I track it every ride.

📱 My bike computer tells me. 

🤔 I have no idea!

 😊 I just ride by feel. 

🎓 Next Week at Booty Butter Academy... 

Lesson 24 – When to Stand and When to Sit 

We'll cover:

• Standing on climbs.
• Conserving energy.
• Improving traction.
• When sitting is actually faster.
• How to switch positions smoothly.