And what do you base that on? In fact u can't say low cadence is best, high cadence is best.
The Ideal cadence is different for every rider. Why? Because is is based on his/her power output. When pushing 400watt the ideal cadence is 90rpm. When pushing 500 ideal cadence is 100rpm. This way the force peak stays at a acceptable level.
More info:
"More observations on the physiological advantages of having high pedaling cadences while climbing...
The following article illustrates some of the factors concerning the advantages of high pedal rates in relation to the power manifested at varying RPMs.
By ideal pedaling cadence we mean the rate that requires the least consumption of oxygen and/or the lowest cardiac frequency. (Eur.J.Appl.Physiol 53:339-342, 1985).
Note how the most ‘profitable’ (ideal) rate gets gradually higher with the increase of power output from the rider (see graph, below), referred to climbing.
is probably a physiological adjustment that occurs in order to avoid excessive force peaks with each pedal rotation (see graph, below).
A pedal rate at 90 RPM will in fact have markedly lower force peaks (expressed in kilos)in comparison with a rate of 60 RPM.
"For every power level developed there exists an
ideal pedaling cadence that grows linearly with the increase of force (cf. Article: “High RPM: further observations”).
If, thanks to specific training regimens, one succeeds in pedaling at ideal cadences, one finds that high force peaks are not necessary, even for significant power levels.
Even Lance Armstrong, for example, when he pushes 500 Watts at 100 RPM, develops force peaks at each pedal stroke of less than 60 kg
Force peaks become more important in acceleration and in spurts: at 900 Watts of power with 100 RPM, the force required for every pedal stroke surpass 100 kg. But at this power level the ideal rate is around 125 RPM, thus reducing the required force to about 80 kg.
"Pedaling at 60 RPM (revolutions per minute) or at 90 RPM during an uphill course: what are the effects on performance, tiredness and recovery?
At 60 RPM it takes 1.0 second for the crank to make a complete revolution (360º), at 90 RPM it only takes 0.66 seconds that is 34% less.
The contraction time of the muscles involved in pedaling, decrease thus of that same percentage.
During the muscle contraction phase, blood flow (and so the oxygen carrying) to the single fiber, especially the most profound ones, lessens because of the increased pressure within the working muscles.
Moreover, in terms of equal power output supplied by the cyclist, a cadence of 60 RPM requires a 34% more of applied force to each push on the pedals, compared to a cadence of 90 RPM. This means a heavier load for muscles, tendons and lower limbs-lumbar joints.
It is easy to realize the advantages of a more “agile” pedaling cadence, especially when the rider is busy with an all-out effort, as soon as the oxygen carrying becomes the limiting factor of his performance.
Also the recovery between 2 or more efforts, within just one training session or race, or even within the next days, takes advantage from an agile pedaling cadence, whereas the risk of injuries or overworking lesions increases with lower RPMs.
A high pedaling cadence also improves the pumping function of skeletal muscles, the most important factor in defining systemic venous return of the blood to the heart.
This peripheral pump plays a critical role in circulatory functional
capacity, and can be viewed as a second heart."
"Usually the racers maintain an average rate of around 95-100 RPMs over a time trial of this length in similar conditions.
But there are exceptions. A real specialist like Gonchar produces average rates of 70-80 RPM, and Gonzalez de Galdeano and Botero pedal at 80-90 RPM.
All push very high gears.
Their time trial results are excellent, but how will they do on the climbs in the Pyrenees that will bring on huge fatigue and tax the riders’ powers of recovery? Joints and muscle fiber will have to face these stress factors and produce, at every turn of the pedal, pressures that can reach 100 kilos."
So basically higher power output, higher cadence. Look at Froome's attack on the Mont Ventoux. For a short period of time his rpm was around 120. That is the ideal cadence because he was probably pushing around 700w.
Saying 'high rpm is BS' is just silly. Look at Nibali during the tdf 2012, Contador during the Vuelta 12 all adjusting cadence based on power output.
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