QUESTION: Cycling: how to choose cadence and gears?

Effective cadence management—meaning the pedaling frequency—and the correct choice of gears allow you to conserve energy and conquer difficult sections of the route. As part of comprehensive cycling training, it is recommended to harmoniously combine strength loads with cardio sessions. This balance develops both the cardiovascular system and the leg muscle mass.

The optimal cadence for most cyclists ranges from 80 to 100 revolutions per minute. Pedaling at this frequency reduces the compression load on the knee joints and shifts the workload to the aerobic system. If you feel a strong burning sensation in your muscles and a drop in speed, it means the gear is too heavy and your cadence has dropped—in this case, you need to switch to an easier gear.

Quality recovery, including adequate sleep and a proper hydration regimen, should be viewed as a crucial part of your training plan. Without proper rest, muscles do not have time to recover, leading to chronic fatigue and a decrease in cadence performance. Plan your rest days just as carefully as your workouts.