The Cadence Paradox in Cycling: Understanding the Theory and Impact on Performance

Introduction

Cyclist in aerodynamic position on a gradient bike, dressed in a white and black gear. Text shows specs and performance stats.

Cycling efficiency has long been a topic of debate among athletes, coaches, and researchers. One of the most intriguing aspects is the impact of cadence on physiological responses and performance.

The study "Cadence Paradox in Cycling—Part 1&2: Theory and Simulation of Maximal Lactate Steady State and Carbohydrate Utilisation Dependent on Cycling Cadence" by Ralph Beneke and Renate M. Leithäuser, published in the International Journal of Sports Physiology and Performance, sheds light on how cadence influences lactate accumulation, carbohydrate metabolism, and endurance performance.

In this blog, we break down the key findings of the study and their implications for cyclists aiming to optimise their performance.

The Science Behind the Cadence Paradox

Cyclist in a blue helmet gets lactate test outdoors by a masked doctor with gloves against a clear blue sky. Jersey reads "Alpecin Fenix."

1. Understanding Maximal Lactate Steady State (MLSS)

MLSS refers to the highest intensity at which lactate production and clearance are balanced, allowing for prolonged performance.
The study suggests that cadence significantly affects MLSS, with lower cadences (e.g., 60-70 RPM) potentially allowing for better lactate clearance compared to higher cadences (e.g., 90-100 RPM).
Higher cadences, often associated with professional cyclists, can lead to increased reliance on carbohydrate metabolism and greater lactate accumulation, impacting endurance.

2. Carbohydrate Utilisation and Energy Expenditure

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Carbohydrates are the primary fuel source during high-intensity cycling, but their availability is limited.
The study demonstrates that higher cadences increase carbohydrate oxidation, leading to quicker depletion of glycogen stores.
Lower cadences may promote a greater reliance on fat metabolism, which can be beneficial for long-distance endurance events.

3. Efficiency vs. Comfort: The Performance Trade-Off

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Many cyclists naturally prefer higher cadences due to the perceived reduction in muscle fatigue.
However, the physiological cost of sustaining high RPMs can outweigh the benefits, particularly for long-distance cycling.
The "Cadence Paradox" arises from the observation that while higher cadences reduce local muscular strain, they also lead to greater overall energy expenditure and metabolic stress.

Practical Applications for Cyclists

1. Optimising Cadence for Different Training Zones

Three-tiered pyramid diagram: Zone 1 (green, high volume low intensity), Zone 2 (orange, key workouts), Zone 3 (red, few above threshold).

Low-intensity endurance rides: Favour lower cadences (60-75 RPM) to encourage fat oxidation and reduce carbohydrate depletion.
Threshold training: Experiment with moderate cadences (75-85 RPM) to balance muscular and metabolic efficiency.
High-intensity efforts: Use higher cadences (90+ RPM) when sprinting or attacking, but be mindful of the increased energy cost.

2. Individualisation of Cadence Strategy

Not all cyclists respond the same way to cadence adjustments. Age, fitness level, and muscle fibre composition play significant roles.
Riders should monitor heart rate, power output, and perceived exertion when experimenting with different cadences.

3. Race-Day Considerations

In long-distance events, maintaining a lower, more sustainable cadence can help conserve glycogen stores for critical moments.
Shorter, high-intensity races may favour a more aggressive, high-cadence approach for explosive power.

Conclusion

The "Cadence Paradox" challenges conventional wisdom about high-cadence cycling and highlights the importance of cadence modulation based on physiological demands. Understanding how MLSS and carbohydrate utilisation are influenced by cadence can help cyclists make informed decisions about their training and racing strategies.

For competitive and recreational cyclists alike, finding the right cadence is not about sticking to a fixed number but rather about optimising efficiency for specific conditions and goals.

What’s Your Ideal Cadence?

Have you experimented with different cadences in training? Share your experiences in the comments below and let’s discuss the optimal cadence strategies for various cycling disciplines!