4 Signs You’re Pedaling Too Fast in Spin Class
In 2012, British cycling champion Bradley Wiggins set out to win Olympic gold in the time trial. Wiggins needed to adjust his strategy after becoming the first Brit to win the Tour de France. His high cadence, often above 105 revolutions per minute, wasn’t optimal for transferring power to the bike. Wiggins told the UK Telegraph, “We’ve dropped the cadence, and I am trying to power my way along a bit more, get more distance per pedal stroke.“ He won gold and was soon knighted; he is now Sir Bradley Wiggins -- pictured below with the author at the 2016 Amgen Tour of California — stage three in Thousand Oaks.
Spinning at high cadences can be pretty satisfying, but not always instructive to the body. Cadences above 120 revolutions per minute (RPM) often lack the appropriate resistance. Indoor cycling, meant to be a leg workout, thus becomes the equivalent of a jumping jack. Leg muscles are not optimally recruited, leaving an elevated heart rate as your short-lived reward.
If this sounds like you, you’re not alone. Studies (1 | 2) show cyclists pedal faster than they should. Here are four signs you may be pedaling too fast.
Think of your pedal stroke like a clock, each section should play a role in generating power. (Link)
1) Your hips are bouncing: Cycling savant Joel Friel notes, “The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six o’clock position of the stroke.” One needs to recruit leg muscles and not just pedal fast for actual performance gains.
The fix: You want to generate power from your hip flexors. Adding resistance allows you to control the circumference of your pedal stroke, eliminating the rocking and generating power in the process.
2) You must always add resistance when you come out of the saddle. Cyclists spend very little time out of the saddle. If you need to come out of the saddle, the resistance should already be present. The goal is to work your muscles, not employ momentum.
Paradoxically, 99% of sprints in cycling are done out of the saddle. And the majority of climbing is in the saddle. It’s much harder to ride an outdoor bike when out of the saddle... pedalling effectively while out of the saddle is a skill.
The fix: The International Journal of Exercise Science reports that standing while cycling requires more energy to pedal than generating the same power while sitting. Become comfortable pedaling at lower cadences 65-80 RPMs in the saddle. This added resistance allows for a stable transition out of the saddle. You shouldn’t feel out of control coming out of the saddle.
When American Evelyn Stevens broke the hour record by pedaling nearly 28 miles, her average cadence was 102. An NIH-endorsed study mentions, “Increasing cadence led to increased knee joint power and decreased hip joint power.” For true performance gains, one needs to recruit leg muscles and not just pedal fast.
3) You don’t adjust resistance during a sprint. A sprint is more about generating power (with resistance) than pedaling fast. Most indoor bikes have a flywheel (the metal circle below your stationary bike) to mimic a wheel rolling on the road. This cylindrical weight, once moving, aids the rider in maintaining momentum.
The fix: You should feel your leg muscles being recruited as you sprint. This requires additional resistance as your legs adjust to the current effort. Most sprints end out of the saddle. An article titled: “Understanding Sprint-Cycling Performance: The Integration of Muscle Power, Resistance, and Modeling” states, “The increased power in the standing position resulted from additional power from the upper body (transferred across the hip).” While sprinting, continue to add resistance and finish out of the saddle like a pro.
Excellent book to better understand your bodies connection to a bike.
4) Your hands and forearms are tense out of the saddle. A strong grip on the handlebars typically lightens the load on your legs. You can pedal quickly, but you’re overcompensating with your arms for the resistance you should feel in your legs.
The fix: Bring your hips closer to the saddle and allow your weight to sink into the pedals. When out of the saddle, your core, not your arms, should be the steadying factor. Consider changing positions on the handlebars and avoiding the death grip —“light on the handlebars.”
WHY DOES IT MATTER?
Indoors, it doesn’t. No one is looking over their shoulder as you disappear from view because you had to stop and catch your breath. Moreover, the destination isn’t miles or hours away — you can stop anytime. While cyclists tend to train solo, it’s the group rides where the memories are made. The ability to vary your pedal stroke and control your breathing allows you to stay with the pack. The majority of cyclists never win a race. It’s the journey we chase. Knowing you crossed the finish line, the one you couldn’t see when you started, is the goal!
An earlier version of this piece was previously published in the now-defunct Under Armour blog. This version is much better":)
Though I miss the paycheck. Venmo anyone? Times are tough for indoor cycling instructors.