No video :(

How does Cadence affect the body? | What is the most efficient cadence?

Подписаться 19 тыс.

Просмотров 26 тыс.

50% 1

In this video we talk about the impact of cadence on the body as you venture into higher cadences while riding.
See more information on Veloharmony Blog: www.veloharmony...
Welcome to Veloharmony, the channel for improving your cycling performance. I am Eldred Nims, a former USCF road racing cyclist with over three decades of cycling experience committed to helping you improve your cycling and your inner self.
Our content provides group rides with narrated cycling tips, product reviews, bicycle maintenance and cycling training videos to help you go further and faster on each and every ride.
Questions?
Cycling Consulting: Signup to have your questions answered www.veloharmon...
Take advantage of our cycling services: www.veloharmon... or become a channel member and take advantage of Live Q&A Sessions.
Become a Channel member: www.youtube.co...
Subscribe to Veloharmony: www.youtube.co...
Along with with our RU-vid channel memberships, visit www.veloharmon... and take advantage of our cycling products and services, to get help with your specific cycling needs.
Shop our recommended products here:
www.veloharmon...
www.amazon.com...
Sign up for Veloharmony fitness and life Coaching to get in shape, lose weight, modify your diet, or increase your performance: www.veloharmon...
We assist with turn key cycling assistance from bike fit and fit related issues to losing weight, lowering your blood pressure, releasing stress or simply improving fitness.
Local or Remote Bike Fit: www.veloharmon...
Get exclusive gear in the Veloharmony shop! www.veloharmon...
Instagram: / veloharmony
Strava: / strava
Join the Veloharmony Strava Club: / strava
New video releases :
Tuesdays: Live Premiere @5pm Central Time of past weekend's Group Ride
Fridays: Misc Videos
**Periodic Product Reviews on Wednesdays.
Business Inquiries: www.veloharmon...
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the channel and allows us to continue to make videos like this. Thank you for the support!

Опубликовано:

5 сен 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 82

@sawyerramos3113 6 лет назад

Excellent advise. I try not to keep up with anyone. I listen to my body. Once I start breathing out of my mouth, I pay attention. On my first month on the road, I went out, full of excitement, instead of food. Well, it happened. I almost past out. I had to stop another rider for food. This is a lot of fun. Learning to stay healthy. Keeping busy. Thank you for the video.

@Veloharmony 6 лет назад

Thanks.

@kwameakom2625 2 года назад

Thank you Eldred for all you time, effort and passion into your videos, you are one of the best educators in the sport and I commend your efforts. This really hit home with me on my ride today, its not an anaerobic but aerobic sport something im trying to train my mind and body to, cadence at lower rpm just results in burn out eventually👌🏽

@Veloharmony 2 года назад

I appreciate that Kwame, but know this, cycling is a combination of aerobic and anaerobic efforts. Save the anaerobic efforts for when it's absolutely necessary, say when sprinting or closing a gap to a fast group etc., and use the aerobic engine which lasts longer for the majority of your efforts.

7 лет назад

Thanks for another great video ! I have recently uped my cadence, following your video on high cadence and fat burning, and it feels great ! I don't have to put pressure on the pedals so much, which allows me to recover from my hard week-end rides. Thanks again for the great tips

@Veloharmony 7 лет назад

You're welcome Antoine...remember to always try to use the smallest possible gear to generate any given speed. :)

@Jaylen9598 2 года назад

I really appreciate your videos. As a relative new cyclist you make this hoppy so much more comprehensive for me. I also purchase my clothing gear based on your instructional videos. I really prefer Assos despite the fact that at age 65 I don’t have the typical cyclist or European body.

@Veloharmony 2 года назад

Glad you like them! I have quite a few of their Assosoires and Equipe RS lines.

@chrisnotyourbusines7739 7 лет назад

Got to say your intro tune sounds great now! Thanks for an other video and have a good week!

@Veloharmony 7 лет назад

Chris, that's really good to know. I contacted the artist and got the actual .wav files instead of the mp3 files. He also included the specific instrument files used, so now I have more options to just load the drums, synthesizers etc. if I choose. Glad it worked and thanks for your feedback.

@RonnRider 7 лет назад

Great analogy VH!👍🏾

@Veloharmony 7 лет назад

Thanks Ronn.

@VegasCyclingFreak 7 лет назад

Good advice as usual. I have to grind gears more than spin. Unfortunately, I only have about a 70 BPM heartbeat range to work with because of this sensitive sinus node thing I have to deal with so if I spin too much it makes my heart rate go up to high (most of the time my heart rate is 90-100 before I even start my ride and it's not a fitness issue, it's heart thing). So what I have to do it use the biggest gear I can get way with while at the same time trying to use the least amount of energy. That might sound contradictory but there is a middle ground where the two meet. I can do short efforts without too much trouble but I can make my heart rate jump up 30-40 very quickly, so I have to do that judiciously. It's a real pain in the butt having to deal with this. Anyway, keep up the good work Veloharmony and Happy Father's Day.

@Veloharmony 7 лет назад

I hear you. It's good that you are aware of what you have to do to compromise for your current situation. You'd be amazed to know how many athletes just workout with the ego running things and not staying disciplined enough. Hang in there and stay within your range.

@flatheadfletch Год назад

It’s all about momentum. Spinning can be different rpm for everyone. Your wind or breaths will determine where you spin. Increase your wind where your heart rate is optimal and you will have found your cadence. The higher the better. Train train train. Takes less effort to stay in motion than it does to gain in motion !!!!

@rinonhoxha4059 5 лет назад

Killer man. Ass kickin' no BS guide. God bless you sir.

@jbirdperez6003 7 лет назад

thanks man.. good stuff. been ridin over 30yrs. Get it spinnin in the right way..easy down easy up click click click !

@Veloharmony 7 лет назад

It's easier all around to not have to smash yourself all the time.

@ajjrm 7 лет назад

Thanks mate! Got my first road bike ever 2 weeks ( cannondale synapse sora) and I'm loving it but the amount of info I needed was not expected lol I thought I'd go to the shop see what I like that's it but nope! I like this vid because it reminded me how uneven my ride was this morning speed wise! So I'll be avoiding the red zone and keep it consistent! Greetings from Edinburgh, Scotland! Merci!

@Veloharmony 7 лет назад

You're welcome JrM. Welcome to the channel. don't forget to subscribe. Lots of great content on here. Checkout the bike fit playlist to make sure your ride fits you well. Enjoy.

@dapip03 7 лет назад

Best advice ever. Great and important information to remember all the time and taking it on road with at all time. Best Father's Day present buddy.

@Veloharmony 7 лет назад

Thanks Paul. Appreciate all the testing you have done on the website. it's coming along really well.

@dapip03 7 лет назад

Veloharmony you're welcome man. It's my pleasure.

@Veloharmony 7 лет назад

👍🏾

@syamsularifinmohamadyunus8144 4 года назад

Great sharing

@Veloharmony 4 года назад

Thank you so much 🙂 Glad the channel helped you. We appreciate your support.

@brianbaldino3496 7 лет назад

I use 38C Specialized Nimbus Ex tires 560 Grams on 400 gram Chrome plated araya vx 400 hoops double walled, they are light and super smooth. They increase my total circumfrance for my wheels and they rocket me up hills with the momentum. Also, I'm using the Shimano HG50 chain it increases my torque, the chain feels alive with the nickel plated steel. The new chains today feel so weak, like dead alloy, they give me no feel in the drive train. I believe a nickel plated chain helps you find the cadence you need by giving you more feel to the drive train.

@Veloharmony 7 лет назад

It takes a period of time with consistent training to find 'your' cadence for your body, which is one of the things that makes cycling a challenging sport.

@PoliticusRex632 4 года назад

The problem I've seen with newer riders trying to ride at a higher cadence is that when they increase their cadence they lose control of their breathing. They burn out. Fast spin, slow breathe.

@Veloharmony 4 года назад

That's because other than racers or very seasoned riders, most cyclists just ride without a training plan.

@chrismad1344 7 лет назад

Very interesting video.....I think it's time to pay attention in my ride ......I use 53/11 every 5 miles for about 3 miles after that I go upper gears.....but last time I did wrong..I ride for over 15 miles with 53/11..... i end tired with no more gas to burn.......now I know I have to go little by little adapting my buddy.......but that's what happens when you ride with big group ,you always what the bit the best ones...lol.......I thinking to ride with small gruop ....less stress,Thanks you!

@Veloharmony 7 лет назад

You burn more glycogen when you ride those large gears. The smaller gears burn more fat. I will cover this in detail in future videos.

@johnbailey520 7 лет назад

Well presented, Eldred.

@Veloharmony 7 лет назад

Thanks John. More to come in this series.

@alleywatson 7 лет назад

Great advice. Thanks for the upload. Keep safe.

@Veloharmony 7 лет назад

Thanks for stopping by Alex.

@abdiaziizhaydar3527 5 лет назад

Very helpful and great analogy

@tube39tube 5 лет назад

Invaluable advice!!!!

@101bollocks 7 лет назад

THANK YOU!!! And Happy Fathers Day too! Jah Bless. BIG UP!

@Veloharmony 7 лет назад

You're welcome.

@Phaidrus 6 лет назад

Good advice, which brings me to the following question. In trying to keep up with a fast(er) rider during a climb, what is more efficient (in the sense of not raising heart rate too much into anaerobic) - spin the same (any given) gear faster or shift to a harder gear and maintain cadence?

@Veloharmony 6 лет назад

Phaidrus, when you climb alone, find a cadence that you prefer and that will be the cadence you will try to maintain. Now if it means that you have to shift to a harder gear to keep that rhythm, that is what you do. Keep in mind though, if the rider or riders you are trying to keep up with are just way faster than you, forget about them and find your own top speed that won't cause you to blow up. That's why even the pros, let other riders go and try and catch back if possible after the climb.

@Phaidrus 6 лет назад

Thanks for replying. I'm just trying to best use my current performance level during climbs in order to keep up with faster (mainly because they're lighter) climbers. I'm more of a muscular allrounder-sprinter rider. During these climbs, when riding alone, my sweet spot is 80rpm turning 36x25 gearing for over 30 minutes. If I understand you correctly, in order to try keep up with faster guys, I should rather stay at 80rpm but turn 36x23 instead of increasing to, say, 90rpm while keeping my usual 36x25 gearing. It's a question of cadence vs gearing in trying to blow up as late in the climb as possible...

@Veloharmony 6 лет назад

Well Phaidrus, your goal is 'not' to blow up. So you can either increase your cadence while still in the same gear or shift up, if you 'feel' that you have 'more' to give. If you're at your limit, there is no need to chase a lighter or better climber, stay 'within' your limits, since the 'goal' is to 'finish' the climb without blowing up. The decision to either increase cadence or gearing will depend on how you feel at that moment. One day it may feel better to just increase your cadence, another time you might actually prefer to shift to harder gear. It will always be different because the human body is not predictable. If it's really hot for example, I tend to use a higher gear when I climb and when it's cooler I spin more. I weigh 190lbs, so I am not a natural climber, but have worked over the years to improve my climbing.

@Phaidrus 6 лет назад

Thanks again for your reply, I appreciate it. Your advice does indeed tally with my experience so far and helps me put it in perspective. Greetings from Greece!

@Veloharmony 6 лет назад

Glad I was able to answer your question. Enjoy those climbs...don't always climb them at your max, sometimes don't forget to take in the scenery when you ride solo.

@henkwilson1445 7 лет назад

Good video. Would add re. spinning and responding, that in racing, spinning too low a gear on a climb can leave you unable to respond quickly enough to an attack.

@Veloharmony 7 лет назад

Henk welcome to our user supported channel. That has been covered in prior videos.

@henkwilson1445 7 лет назад

Veloharmony thanks, had a quick look through some of the other videos, some really well explained fitting advice and particularly enjoyed the tribute to Tom Simpson. As for cadence, you're spot on, whilst a high cadence is efficient it takes time to develop one's most efficient rpm. Hadn't really thought before about the link between my high calorie intake (on the bike) and my 100+ av rpm, but it makes sense, thanks.

@Veloharmony 7 лет назад

You're welcome Henk.

@Veloharmony 7 лет назад

Henk, I think you will enjoy this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3Kxg4opxfd4.html

@yishaithegift9953 Год назад

Thank you for the information and knowledge. I have a question. Is there a proper/improper way a cyclist should breathe through each pedal stroke, or when thier cadence is optimal? I find my breathing to be inefficient to my power output. Not winded, just feel as though I'm unconsciously holding my breath at times.

@Veloharmony Год назад

Yes, absolutely. Deep breathing exercises are a stable for endurance athletes. Most coached athletes work on this aspect until it's second nature.

@patthewoodboy 4 года назад

90 to 100 rpm is about right , grinding isnt good , good video

@bmp713 Месяц назад

I am trying to improve my heart and cardiovascular fitness. I run out of breath far too easily and can barely hold 200 watts for a 20 minute test, but can easily push 400 watts for 2 minutes. I can never figure out which heart rate range most increases heart adaptations such as stroke volume, cardiac output, and venous return. You can reach identical heart rates with very different combinations of cadence, resistance, and distance on a trainer. What cadence do you think most increases stroke volume and heart chamber filling? Does increasing cadence, resistance, or distance most increase stoke volume? What heart rate range do you think is optimal for these heart adaptations?

@Veloharmony 24 дня назад

Best advice I can give you is to invest in a fitness coach, who can analyze your specific requirements and capabilities and put a training plan together for. No one can answer the questions you asked accurately because there are too many variables, which require an investment of time.

@reginrezrentegrado233 5 лет назад

Loving your channel sir! From Philippines 🇵🇭

@zazzleman 7 лет назад

not only does a race car burn more fuel at high revs, it wrecks the motor. That is why after most races they have to rebuild the motor. We cannot do that to the human body. As there are no easily attachable spare parts

@Veloharmony 7 лет назад

Nice way to put it. That is the main reason I tell all my riders to listen to how they feel and not just follow any plan blindly, you know the ones that say 3min on 3min off, well until you work up to it you may do more harm than good to your body. We are all unique and have to find what works best for each of us.

@kalashnikovcortez1380 7 лет назад

there is a cost to performance, sacrifices have to be made somewhere. A race car is built to win a race, not to last 10 years.

@fiddleronthebike 7 лет назад

@zazzleman yes, and it's similar with the human body - but here too low cadence is what wrecks the body, because of the high forces on the knees, hip and lower back. So, the stronger you become, the higher your cadence should be (until a certain point of course...)... but that's what normally will happen automatically

@dariosame2655 6 лет назад

I have to say that as more often I watch your videos as more sense they all make to me; I’m feeling grateful to have your knowledge available and this is a great video with a very important information. Thanks again. Right now I’m doing my trainings indoor because the weather; second day of sprint season and we are getting hit by the fourth North eastern and I can’t track myself on Strava because I don’t have a smart trainer but I know already I’m feeling much better on my bike so that tells me I’m getting there with your help; I don’t need an upgraded equipment I’m already upgrading myself so again thank you.

@greedywosner 5 лет назад

respect !

@annukun7318 3 года назад

curious im always in the big ring pushung abput 90 to 105 rpm is there any need to go to small chain if i can keep this up in th big ring all the time? i mean this is flats

@Veloharmony 3 года назад

There's a consult fee for that. You can sign up here www.veloharmony.com/product/cycling-consultation/

@satpalmodinagar7172 7 лет назад

But what cadence is good to be a pro cyclist?

@Veloharmony 7 лет назад

The same flexibility and adaptability that is required to be a dynamic cyclist is what a professional cyclist needs. A road cyclist's variable cadence is the foundation of any professional cyclist's repertoire. As a professional, you must be ready for anything, so you must train your body to handle variable cadences. See this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-w65OrRwbFUw.html

@charlesm7646 7 лет назад

So I guess it's safe to conclude that riding with a higher cadence is better for weight loss?

@Veloharmony 7 лет назад

Yes Charles. Since higher cadences use slow twitch fibers they burn more fat and have more endurance. I will do a video on this topic shortly.

@tabl10s 7 лет назад

"Spin to Win" is also a saying in Table Tennis. I used to love to smash(an extreme flat hit)to intimate my opponent. Now that I'm older, spinning gives me more gears to work with. One more thing: as "Supreme Legend" said that you'll destroy your knees pushing big gears for an amount of time(I rode a 12-21 for years), this also translates into add the are no pure hitters on the world level. Howard.

@Veloharmony 7 лет назад

Very familiar with the table tennis smash. Didn't play at your level, but missed many easy points trying to smash :)

@satpalmodinagar7172 7 лет назад

If I ride on about 95-100 cadence my mind and body feel like I am not in proper rhythm, I am in habit to ride on cadence about 110. Please suggest is this to high I mean I should do less cadence while riding?

@Veloharmony 7 лет назад

I cannot properly make a suggestion without knowing your statistics. In order for me to do that you will need to send a file or your averages and your bio specifications. We provide that service but you will need to purchase the time blocks on our site. if you only need an analysis then the time blocks work but if you need coaching or personal training then you will need purchase the respective service. So you can start here and we can determine what you need based on your goals or you can sign up for personal training later: www.veloharmony.com/general-cycling-services/

@bobmajew53 6 лет назад

I don't have a meter to tell me how fast I'm spinning, but I was watching my pedal strokes shadow in my GoPro and it was about 75 rpm on a flat. I really would like to have a meter, it's on Santa's list.

@amitojsingh113 7 лет назад

while climbing I usually spin 100+ and I feel comfortable. my cadence came naturally to me, I didn't go and practice high cadence. Should I start pedalling at lower cadence like 90 to be more efficient?

@Veloharmony 7 лет назад

No. Efficiency is different for every rider. Smaller riders naturally pedal lighter gears since it's easier for them to handle. Don't change what is comfortable for you and never train to pedal slower. You never want to go slower. ....Keep up the good work.

@amitojsingh113 7 лет назад

thanks for the advice

@Veloharmony 7 лет назад

if you have additional questions, go to our website and sign up, we have different service packages. www.veloharmony.com/coaching/

@kalashnikovcortez1380 7 лет назад

nice orange bike, what is it?

@Veloharmony 7 лет назад

Welcome to the channel. The Orange bike is a titanium frame custom made to my specifications by Kish fabrication in South Carolina. Here are some videos about all my bikes, ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-sH-L-XoBvqc.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6rraDhZTDog.html