Improving Your Pedaling Form: Tips and Tricks for Mastering Cycling Technique

​When it comes to pedaling a bike, different levels of riders should focus on other things. Beginner riders should start by learning the basics of the pedaling motion and the timing that goes with it. Intermediate cyclists should concentrate on honing their technique and improving their strength and power when they pedal. Advanced riders must practice using their entire body to maximize efficiency and achieve maximum speed.

Regardless of what level of cyclist you are, it is essential to practice proper form when pedaling. Keep your back and hips neutral while pedaling, and make sure your feet firmly rest on the pedals. For better control over the handlebars, bend your knees slightly to give you comfort and power and keep your arms relaxed. Also, be mindful of your cadence, which refers to how fast or slow you pedal. A good revolution per-minute RPM cadence is between 80-100 revolutions per minute.

Finally, always warm up before cycling to avoid any potential injuries or fatigue during long rides. Stretching can help loosen tight muscles while improving flexibility and range of motion, and this will help improve overall performance and make your ride more enjoyable.

Practicing proper form when pedaling is essential for any cyclist, regardless of skill level, as it can help improve overall efficiency and performance. With some practice and patience, you can soon master the basics of cycling technique!

Workouts for Cadence Development: Pedal your way to success!​

Each cadence workout aims to challenge cyclists at different skill levels while improving their pedal stroke mechanics, speed, and endurance. As always, it's essential to listen to your body, adjust the intensity and duration of each interval to match your fitness level, and warm up and cool down properly to help your body recover.

Beginner Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 2 x 10 minutes at a cadence of 80-90 RPM, with 3 minutes of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)
• 4 x 1-minute intervals at a high RPM cadence of 100-110 RPM, with 1 minute of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)


Intermediate Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 3 x 10 minutes at a cadence of 85-95 RPM, with 2 minutes of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 3 x 3-minute intervals at a high cadence of 100-110 RPM, with 1 minute of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 5 x 30-second sprints at a very high cadence of 120+ RPM, with 30 seconds of rest in between (V02max: Zone 5 (90 - 100% MHR)- RPE 8 / (130-150% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)


Advanced Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 4 x 10 minutes at a cadence of 90-100 RPM, with 90 seconds of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 4 x 2-minute intervals at a high cadence of 100-120 RPM, with 1 minute of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)
• 4 x 30-second sprints at a very high cadence of 120+ RPM, with 30 seconds of rest in between (V02max: Zone 5 (90 - 100% MHR)- RPE 8 / (130-150% of your FTP)
• 3 x 5-minute intervals at a moderate cadence of 80-85 RPM, focusing on maintaining a steady effort and form (Threshold: Zone 4 (80 - 90% MHR) - RPE 7-8 / (99-110% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)

Note: These workouts are examples and can be modified to suit your needs and goals. Always listen to your body and adjust the intensity and duration of each interval to match your fitness level. Also, warm up properly before starting high-intensity workouts and cool down afterward to help your body recover.

It doesn't matter what level of cycling you have; following these tips and practicing proper form when pedaling can make you a better cyclist. With practice, patience, and proper maintenance, you can enjoy many enjoyable rides on your bicycle!