High vs Low Cadence – Why Most Cyclists Pedal the Wrong Way

For years, cyclists have been told that a higher cadence is more efficient, saves energy, and helps prevent fatigue. Professional riders often pedal at 90 RPM or more, so naturally, amateurs try to copy them. But what if that's exactly where the mistake begins? Scientific studies have found something surprising: the most efficient cycling cadence changes depending on how much power you're producing. And blindly chasing 90 RPM might actually be making your riding less efficient. In today's episode of Bikes Unleashed, we're breaking down the science behind high vs low cadence, exploring professional cycling data, muscle fatigue, oxygen consumption, climbing performance, and why the perfect pedaling rhythm might not be what you think. 🔬🔥 ⚙️ WHAT YOU'LL DISCOVER: 🚴 Why professional cyclists often ride at 89–92 RPM on flatter stages and time trials 📉 Why some laboratory studies found lower cadences more economical at moderate power ⚡ How cadence changes the force required with every pedal stroke 💪 Why grinding big gears can increase muscular fatigue 🫁 The difference between oxygen efficiency and perceived effort ⛰️ Why climbing cadence depends heavily on gearing 🏁 Why higher cadences can become more efficient at very high power outputs 🔬 What research on professional cyclists reveals about pedaling efficiency 🛠️ Why choosing the right cassette can matter more than copying the pros 🤔 And why there may be no single perfect RPM for every cyclist THE BIGGEST CADENCE MYTH Higher cadence isn't automatically better. Lower cadence isn't automatically more efficient either. At lower power outputs, spinning excessively fast can increase the energy spent simply moving your legs. But as power rises, grinding a heavy gear requires greater force with every pedal stroke, increasing muscular strain. That's why different studies can appear to contradict each other. They're measuring different riding intensities. And here's the real lesson: the best cadence isn't necessarily 60, 80, 90, or 100 RPM. It's the cadence that matches your power output, terrain, gearing, and individual physiology. For easy endurance rides, that may mean allowing your natural cadence to settle a little lower. For hard climbs, threshold efforts, and racing, a higher cadence may help reduce the force required per pedal stroke. The mistake isn't choosing high cadence or low cadence. It's forcing the same number everywhere. 💬 LET'S TALK CADENCE! What's your average cycling cadence? Do you naturally spin at 90–100 RPM, or do you prefer grinding at 60–75 RPM? And does your cadence change when you're climbing? 👇 Share your RPM and riding experience in the comments! 👍 LIKE this video for more cycling science and honest performance comparisons. 🔔 SUBSCRIBE to Bikes Unleashed for evidence-based cycling advice, bike technology breakdowns, and the truth behind popular cycling myths. 📤 SHARE this video with a cyclist who believes 90 RPM is the magic number! Because your cadence should follow your power — not the professionals you're trying to copy. 🚴‍♂️⚙️ #BikesUnleashed #HighCadence #LowCadence #CyclingCadence #CadenceVsPower #Cycling #RoadCycling #CyclingScience #CyclingEfficiency #CyclingPerformance #CyclingTraining #RPM #PedalingTechnique #CyclingTips #BikeFit #CyclingMyths #CyclingTruth #ClimbingTips #CyclingPower #RoadBike #EnduranceCycling #BikeTraining #Cyclist #BikeLife #CyclingCommunity